Fitness

The Best Exercises For Your 30s, 40s and 50s

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30s

MUSCLE MAKER

Do this

Dumbell HIIT workout: Skier Swing Plank Walk-Up Dumbell Squat Thrust Lateral Shuffle Squats

Not that

Running a hole in the ground on the treadmill

PELVIC FLOOR PERFECTER

Do this

Pull your pelvic floor muscles up and in, as if you’re trying not to wee. Hold the squeeze for 10 seconds, while you continue to breathe in and out as normal. If you feel your upper tummy muscles tighten you’re trying too hard.

Not that

Crunches and planks that can causes diastasis (ab separation)

40s

FAT BURNER

Do this

Pilates Workout: Seated Spine Twist The Hundred Single Leg Circle Spine Stretch Forward

Not that

Don’t attempt long distance running – this can put unnecessary strain on weakened joints.

HIIT IT

Do this

Warm up with a five minute walk/jog. Sprint at full speed for one minute before walking/jogging for 30 seconds. Do eight cycles of this.

Not that

The same step class you’ve been doing for years without any progress.

50s

LEAN ON ME

Do this

Build lean muscle through swimming (front crawl) for a minimum of half an hour, three times a week.

Not that

HIIT as it is more likely to cause injury.

WEIGHTED ON

Do this

Strength conditioning workout for half an hour twice a week: Overhead Press Arm Curl Forward Lunge Shoulder Squat

Not that

Lift heavy. Take it easier on the dumbbells, especially if you’re new to weights.

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