As you grow older, your body undergoes natural changes. The areas most women want to lift and firm after the age of 50 often include the arms (particularly the triceps), abs, thighs, and glutes. With aging, the decline in estrogen levels leads to a decrease in muscle mass and typically a redistribution of fat, notes Amanda Dvorak, a certified personal trainer at BarBend. Over time, skin also loses its elasticity, making it appear looser or softer. While this is a natural part of aging, incorporating simple daily strength training exercises can help you sculpt, tighten, and tone your body.

“Reduced muscle means a slower metabolism, increased fat accumulation, and reduced overall body firmness. This softened appearance isn’t solely due to fat, but also from a loss of muscle tone underneath,” Amanda clarifies. “Post-menopause, strength training plays a crucial role in maintaining muscle mass, bone density, and metabolism. It enhances bodily function and adds a more sculpted appearance. Additionally, it aids in preventing falls, supports joint health, and improves insulin sensitivity. Essentially, it helps keep you strong, lean, and independent as you age.”

Now, let’s dive into Amanda’s go-to exercise to transform your body after 50.

4 Simple Daily Exercises That Lift and Tighten After 50

Squats

Squats train your core, thighs, and glutes.

1. Stand tall with your feet on the floor, shoulder-width apart.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend as low as your knees allow.
5. Press through your heels to rise back up to standing.
6. Complete 3 sets of 10 to 15 reps.

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Wall Pushups

Wall pushups are gentle on the joints and engage your shoulders, arms, and chest.

1. Stand tall facing a wall, about an arm’s length away.
2. Place your hands flat against the wall at shoulder level.
3. Maintain a straight line from your head to your heels.
4. Bend your elbows to lower your chest toward the wall.
5. Pause for a moment before pressing back to the start.
6. Complete 3 sets of 10 reps.

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Glute Bridges

The glute bridge lifts your backside and boosts core strength.

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 at the top, hold for a few moments, then lower.
4. Complete 3 sets of 15 reps.

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Standing Rows

This exercise tightens your back muscles and fires up the biceps.6254a4d1642c605c54bf1cab17d50f1e

1. Anchor a resistance band at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your body.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Complete 3 sets of 12 reps.

Alexa Mellardo