Squat to Chair: A weight-bearing compound exercise targeting the entire lower body and specifically strengthening the muscles and bones of the pelvis.
Reverse Lunge: Strengthens lower body muscles essential for walking, stair climbing, and transitioning from sitting to standing, improving overall lower body strength and mobility.
Seated Overhead Press: Targets shoulder muscles to increase lean muscle mass, reducing the risk of neck, shoulder, and lower back injuries, particularly important for women over 50.
Standing Calf Raise: Enhances stability and mobility of feet and lower legs, improving proprioception and reducing the risk of falls, crucial for maintaining balance and control as we age.
Bent Over Row: Strengthens back muscles, improving posture and bone density of the spine, essential for combating age-related decreases in bone strength and maintaining an upright posture.
Superman: Strengthens core, glutes, back, and shoulder muscles simultaneously, while also promoting hip and shoulder flexibility, beneficial for overall back health.
Chest Fly: Targets chest muscles to increase lean mass, providing support for breast tissue and promoting a lifted appearance in the chest area.
Dumbbell Pullover: Focuses on triceps muscles to increase muscle tone and tightness in the back of the upper arms, addressing common concerns among women over 50 regarding arm soft tissue.