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Top 5 Bodyweight Exercises For Baby Boomers To Stay In Shape


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BWET Top 5Since this week is dedicated to our Baby Boomer generation, it seems only fitting to continue.  Today’s top 5 will address Cardio, Strength Training, Flexibility Training, Balance Training and Core Training for people over 50.

Number 5 – Windmills
Taken from the Army Fitness Manual, this simple, yet effective exercise works the core and lower back while helping improve balance and trunk flexibility.

Number 4 – Reverse Crunches
Performed similar to the regular crunch, but without the strain on the back.  While lying on your back, bring your knees to your chest and squeeze your stomach muscles.  Hold for a count of 3 to 5,then release.  Repeat for 10 reps and work up to more.

Number 3 – Bodyweight Squat
Whether you do Hindu Squats or simple bodyweight squats, the key is to use proper form to prevent injury.  Remember when doing squats, if you have ANY added weight, do not let your knee caps pass forward of your toes.  Also keep your spine in a straight line.  No slouching forward.

Number 2 – Resistance band training
Use a resistance band as a variation of any bodyweight exercise to either reduce the effort required or in conjunction with your bodyweight to add era resistance.  For example, Lie on your back with your knees bent at 90 degrees.  Place the center of the band under your feet and hold the handles.  Press against the band with your feet while keeping the form for a squat.  This will give you some resistance like a squat, but without having to use all your weight.  To add resistance, stand on the band center and hold the handles to add the resistance against your standing motion.

Number 1 – Push Up
With as many variations as Carter has liver pills, the Push Up has to be the all time greatest bodyweight exercise.  From inclined versions against a wall, to handstands done by those crazy guys who jump around on building rooftops, you can’t go wrong with a few push Ups every morning.

Honorable Mention – Burpee
If you’re physically fit enough to do these and you remember them from your school days, then the Burpee is the way to go.  It covers all the aspects of a solid bodyweight exercise routine in a single, multi-count exercise.  Try them if you are ready.  If not, work up to it.

 


This week’s topics and posts dedicated to The Red Cross.
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