Start these age defying exercises now! While you may be doing far more, these are good tests of your function – balance, integration, firing some lesser-tested muscles that support knee and lower back safety.
If osteoporosis is a concern or you've been diagnosed, kyphosis- that severe upper back rounding – or simply posture should also be on your radar.
00:00 These exercises are shown:
01:35 Single leg squat
02:30 Side Planks with leg lift
03:16 External rotation (shoulder)
04:47 Back extension
06:02 Pull ups (it's never too late!)
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson – a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology – created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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If you want more information about the value of strong glutes- beyond the typical “big movers” watch this https://youtu.be/ERU-ajYfEQ0?si=YjmZ6YRgO3qhFNWY
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6:43 wow mam ❤❤ kudos 🤩
Which exercise can replace pull-ups? I don’t have anything I can use to do pull-ups.
A lat pull down- also a gym exercise. Or find a swing set at a park!!! Few things mimic your ability to raise your body in a pulling manner. North in g comes to mind? Do pulling exercises at the very least
Bent over rows are common, though I prefer seated rows, but you need a gym for this.
Can you buy an over the door pull-up bar? They’re great
@@sl4983 I wrecked my door frame with one- some doorways aren’t strong enough.
Wow. The only one I’ve been able to do is the one leg squat.
But as someone else in the comment section asked, any alternatives for pull-ups?
For the upcoming lower body video, could you address balance and how to improve that?
Yes, and!! You can find a video here about how to wait between exercises- those are great for balance – “oh no! Don’t make this mistake! “
Great, thank you.
I’m having to get a hip replacement soon. I’m sad and hope I can get strong after very quickly! These are great exercises. I’ll get started and do what I can for now. Thank you!! ❤
I can understand but when it takes you out of pain, you’ll be moving so much more! You’ve got this!!
Alternative for pullups at home please…
Consider a swing set ! or simple apparatus that you can purchase make it very possible to do a pull up at home! It’s where I am. Nothing replaces body weight exercise. If you can’t – pulling exercises are alternatives. bent over row, renegade row, bent arm pullover
Buy an over the doorway bar
Hello, my 2 shoulder are to injured to ever lift more than 10 pounds max, doctors order, any ideas for pulling exercices ?
pushing (lifting) isn’t included in any of these. Have you consulted with a physcial therapist or simply a doc? (all respect – they don’t have any … literally any exercise foundation unless you have an orthopedic surgeon advising). Bent over rows, machine or cable rows, pull ups,
All great moves. Enjoyed the talk!
Great video! Exercises to build knee stability would be helpful.