Unfortunately, it is not that easy to keep fit as we get older. However, all women want to be slender and good looking at every age. There are particular body parts that are the hardest to look after. For example the breasts. Especially after a woman gives birth to a child.
Breasts tend to become saggy as years goes by. So, women need to exercise the right way in order to prevent flabby breasts and to keep their bodies young and good looking. We hope that the list of exercises that we are about to suggest to you, will help you a lot! Rotating triceps kickback, Push-ups, Lying Chest Fly, Knee to Elbow Push-Up, Incline Dumbbell Flyes, Cat Pose, Camel Pose, Static Bicep Curls, Pullover, Dumbbell Squat, Commando Rows, One Arm Dumbbell Rows.
READ MORE: 30-days slim-down challenge plan
#1. Rotating triceps kickback
- Your knees are bent and you need to lean forward slightly. Hold a dumbbell in each hand and bend your elbows to bring the dumbbells to your side. Your upper arm is parallel to the floor.
- Press the dumbbells back and straighten your arms as you do it. Rotate the arms so your palms face the ceiling.
- Rotate back and return to bent position. Repeat 10 to 15 times, depending on your strength.
#2. Lying Chest Fly
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
#3. Incline Dumbbell Flyes
- Set up an incline bench at about 30 degrees. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
- Make sure you keep your back flat and your shoulders pushed back Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
- Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
- Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching. Repeat.
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
- Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
- With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
- Bend the elbows and lower the weights to either side of your head.
- Extend your arms to return to the starting position.
#6. Cat Pose
- From Box (Cakravākāsana), shift some weight to the palms. The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine.
- The crown of the head is towards the earth and the neck is relaxed. The gaze is between the arms towards the belly.
#7. Static Bicep Curls
- Stand up straight, holding a pair of dumbbells. Curl the left dumbbell up, pausing midway to your shoulder, and holding it there.
- Now curl the right dumbbell all the way to the top of the movement.
- Complete half the set with the right arm then switch. Hold your right dumbbell at midway while curling all the way up with your left. Switch again with both sides to finish the set.
#8. Dumbbell Squats
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second. Pushing up from your heels, raise back up to starting position and repeat.
#9. Commando Rows
- Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.
#10. One Arm Dumbbell Rows
- Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat. Complete all repetitions for one side before switching sides.
#11. Cobra Pose
- From a prone position lying on the earth the pelvic bowl is firmly contracted interiorly towards the center line of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are squared to the earth.
- The palms are flat and the fingers are in line with the shoulder blades, or, if possible, the palms are tucked under the shoulders with the elbows bent and tucked into the sides of the body.
- On an inhalation, the arms are straightened slightly, maintaining a soft bend in the elbows as the chest lifts off the earth. Lift up only to the height that is comfortable and that also maintains the pubis and the legs pressed to the earth.
- Work the opposing forces by pressing the tailbone towards the pubis as the pubis lifts towards the navel. The hip points are narrowed. The buttocks are firm but not hardened. The shoulder blades are firm against the back.
- The side ribs expand to facilitate the back bend. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
- The gaze is out in front or straight ahead depending on flexibility
#12. Knee Push-Ups
- Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.
- Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up's benefits.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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