Let’s face facts, it’s hard to defy gravity as we get older and some parts of our body appear to have a natural inclination to head south.
The good news is that there are some exercises you can build into your daily routine which will help you to fight back against the sands of time and keep your body in shape for as long as possible.
There are of course options to help you look and feel great, including a natural surgical facelift in Boston, amongst others. Another good option is regular exercise and here are some tips and ideas to give your body the help that it needs to keep in shape and make sure everything is in the right place when you look in the mirror.
No equipment needed
Bodyweight exercises are a series of moves that are designed to only use your body’s weight for resistance, which means that you have the freedom to work out anywhere you want and don’t always have to head to the gym to get in shape.
Bodyweight exercises are a fundamental part of high-intensity circuit training routines and one of their advantages is that you can achieve a fairly intensive workout in less than 30 minutes, which definitely appeals when we are so pushed for time in our lives.
You can perfect the technique for some of these moves over a period of time but it will be fine to simply perform the movements as best as you can as it won’t take you too long to master the moves and develop a 20-30 minute workout that should have a positive effect on your body.
These are an integral part of your routine and ideally you should place your hands directly in line with your shoulders on the floor and position your feet so that they are a hip-width apart.
Try to keep your neck neutral and as you lower your body each time, aim to keep your elbows close to your body and don’t tilt your head upwards or try to tuck it in.
You can find instructional videos on YouTube if you want some guidance on how to perform exercises like the Glute Bridge
The main things to remember with this exercise is that you need to lie on your back with your feet flat on the floor and with your toes pointing forward and your knees bent.
Whilst you are performing the Glute bridge exercise, don’t stop contracting your abs and avoid pushing your hips too high, which will result in the neutral position of your hips and back becoming compromised.
Other bodyweight exercise to include in your regular workout are the Plank, Spider Lunge, Squat and a Jumping Lunge.
Try Becoming Superwoman
A resistance-training plan is going to help you to tone up, but it is not going to turn you into Superwoman, although you will benefit from an exercise that emulates this iconic superhero.
The Superwoman exercise involves adopting a position that mimics her iconic action pose, by lying flat on your stomach with arms and legs extended out flat on the floor. Once you are in this position, lift your arms and legs and few inches away from the floor and hold for 5 seconds each time.
Work your legs butt and shoulders
Another good exercise that works these areas of the body is squats with lateral shoulder raises.
Invest in a 5 or 7 pound dumbbell whichever you feel more comfortable with, and holding the dumbbell in each hand, stand so that your feet are just wider apart that the width of your hips and point your toes slightly outward.
For best results, focus on a spot that is about 45 degrees above your eye level and then begin to lower yourself to a sitting position whilst keeping your arms and legs in the set position.
Keep your chest up
If you want to keep your chest and triceps in good shape you could try incorporating Pilates push-up’s into your regular routine.
It is easy to do once you get the hang of it and involves getting into the classic push-up position to start with, arranging your hands under your shoulders and legs straight behind you.
Whilst keeping your head in line with your spine and facing down at the floor, lift alternate legs about 6 inches above the floor, returning to the starting position each time before resuming with the other leg.
Regular exercise and healthy eating are two great habits that will definitely help in your quest to keep your body in good shape and everything in the right place.
GUEST BLOGGER: Dr. Leonard Miller is a board-certified plastic surgeon who is noted for his subtle hand and natural looking results. He believes in a comprehensive approach, combining his expertise in surgical and non-surgical facial aesthetics for effective results with his patients having a quick recovery, minimal scarring and long term rejuvenation. Dr. Miller is on the teaching faculty of the Harvard Medical School and has full operating privileges at Beth Israel Deaconess Hospital, New England Baptist Hospital and the Massachusetts Eye and Ear Infirmary. Dr. Miller is a member of the American Society of Plastic Surgeons, The American Society of Aesthetic Plastic Surgeons, The Royal College of Surgeons of Edinburgh and numerous national, regional and international societies. He is published on a wide variety of subjects and has lectured both locally and internationally. He is also involved in the development of new products for the cosmetic industry.