Engaging in regular physical activity is one of the most effective strategies to counteract the natural aging processes affecting your body. Once you turn 40, sarcopenia, which is the reduction of lean muscle mass, will inevitably occur unless you make strength training a priority. Additionally, you may experience a decrease in bone density and flexibility, alongside a slower metabolism. We’re here to offer five daily bodyweight exercises that combat the effects of aging more effectively than treatments, particularly after the age of 40, so pay attention.

“Bodyweight workouts enhance muscle strength, safeguard joints, boost balance, and keep metabolism functioning actively without the need for equipment,” states Karen Ann Canham, CEO and founder of Karen Ann Wellness. “While lotions and supplements can alter appearances superficially, they cannot rebuild muscle, fortify bones, or protect the heart. Exercise achieves all these benefits, providing vitality, mobility, and resilience that no quick-fix remedy can equal.”

5 Daily Bodyweight Moves That Reverse Aging After 40

Squats

“Squats strengthen legs, hips, and core; protect knees and spine,” Canham tells us.

1. Stand tall, feet shoulder-width apart.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips to descend into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Perform 2 to 3 sets of 10 to 15 reps.

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Push-ups

“Push-ups build upper-body strength and maintain bone density,” Canham says.

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Perform 2 to 3 sets of 10 to 15 reps.

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Glute Bridges

“Glute bridges activate the glutes, support posture, [and] reduce low-back strain,” Canham notes.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 15 reps.

5 Bodyweight Moves That Build Core Power Better Than Gym Equipment After 40

Plank Holds

“Plank holds strengthen the core, improve balance and stability,” Canham points out.

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position for 20 to 40 seconds.

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Lunges

“Forward or reverse lunges train coordination, strengthen legs, and protect joints,” Canham says.

1. Stand tall, feet parallel, hip-distance apart.
2. Place your hands on your hips.
3. Step forward with one foot.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.
7. Perform 2 to 3 sets of 10 to 15 reps.

Alexa Mellardo