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Raise the torso into the air until it makes a straight line from the shoulders to the ankles. Keep your feet flat on the floor. Breathe in as you slowly lower your leg back down. He has been in the field of fitness since the past eight years. Hold the position for a second. Breathe slowly. Leg extensions strengthen your quadriceps.An exercise routine for men and women from the age group of 50-65 years does not have to be very different from what younger men and women follow.SupermanThe superman is the best exercise to strengthen upper and lower back muscles. They also speed up metabolism and enhance the immune function. Flex your feet to point toward the ceiling. Aged people may not recover as quickly as they recover in their youth and they have greater potential for injury.

Hold this position for a second. Repeat with other leg. On the other hand, strength training allows the body to perform everyday activities such as climbing stairs and getting out of your chair with ease. Rest and then repeat three to four times. If done regularly, this exercise may help alleviate back pain that is related to weak back muscles. Slowly breathe in as you bend your elbows and lower your upper body towards the wall in a slow and controlled motion. The biggest distinction is that the intensity, frequency and safety need to be taken into consideration. Simultaneously, raise your arms, legs and chest off the floor and hold this contraction for two seconds. Repeat 10-15 times. Face a wall, standing a little farther than arm’s length away. Only the balls of your feet and your toes must rest on the floor. Hip thrustHip thrust targets glutes specifically, and works on the lower abs, quadriceps, hamstrings and calf muscles. To begin, sit on a sturdy chair with your back supported by the chair.

Breathe out and slowly extend one leg in front of you as straight as possible, but do not lock the knees. Lie on your back on the floor with your feet comfortably apart (15-20 inches).. Breathe out and slowly push yourself back until your arms are straight. Tighten the stomach, squeeze your butt and hold this position for 30 seconds to a minute. Lean your body forward and put your palms flat against the wall at shoulder-height and shoulder-width apart. They can be performed on a chair. Leg extensionLeg extensions target quadriceps. Put a rolled bath towel at the edge of the chair, under your thighs for support. To begin, lie on the floor with elbows directly beneath your shoulders and legs fully extended. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

The writer is a celebrity fitness trainer, professional black belt holder of Shaolin Kung Fu and a champion in kickboxing. It is a simple movement, which occurs at only one joint — your knees. An effective exercise routine should combine elements of both resistance training and cardio-vascular exercises. Repeat 10-15 times. Raise China Bath Mats your hips as high as possible, lower and then repeat 10-15 times. Keep your feet shoulder-width apart. It improves speed and endurance. Repeat 10-15 times. PlankPlank is one of the best exercises for core conditioning, but it also works your glutes and hamstrings, supports proper posture and improves balance. They also reduce the risk of falling and improve the quality of life.

To begin, lie straight and face down on the floor or an exercise mat. Resistance exercises to strengthen muscles will help you maintain a healthy bone mass and prevent age-related muscle loss. Wall push-upsWall push-ups are a good exercise to strengthen and add definition to your chest, arms and shoulders. The superman works your glutes and your hamstring muscles. At the conclusion of your set, you can perform a dozen quick pulses to maximise the intensity in the glutes area