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Great Exercises for Older Women

Updated: Mar 16

Muscle loss is inevitable with age. In fact, the total muscle mass in your body decreases by nearly 30 percent between the age group of 50 and 70 years. After that, you lose another 30 percent each decade. A sedentary lifestyle has been found as a major cause of muscle loss at this fast pace. Here are some weight training exercises that, will help you tone annoying trouble spots within a couple of weeks.

For toned underarms dumbbell kickbacks

Hold a dumbbell (between 2-2.5 kg) in your right hand and stand with your left leg forward. Your feet should be three feet apart. Tilt your torso forward and bend your elbow at 90 degrees to bring the weight to your biceps. Now, straighten your arm by extending it backward. Slowly bring it back at the 90-degree bend. Repeat 12 to 15 times for two to three sets. Repeat this with the left hand.

Chair dips

Sit on the edge of a chair with your legs straight out in front of you. Your heels should touch the ground and your toes should be pointing out. Place your hands six inches apart from your body and firmly grip the edges of the seat. Placing your weight on your hands, slide your bottom just off the front of the chair, and keep your abdomen pulled in and straight. Your head should be centered between your shoulders. Bend your elbows and lower your body till your upper arms are parallel to the floor. Pull back and do two-three sets of 12 repetitions each.

For a firm bosom push-ups for chest

Lie down on your stomach with hands placed on the ground at shoulder width, and legs straight behind. Exhale and push away from the floor. Inhale as you lower your body, stopping as your elbows reach a 90-degree bend. The hips must be in line with the back and must not rise. Do 10 reps of three sets.

Chest fly

This exercise will help give definition to your cleavage. Lie with your back on the floor and your knees bent. Grab the dumbbells and position your arms straight above your chest. Now, in a slow and controlled motion, extend your arms out to the sides, such that your body becomes shaped like a T. When your arms reach the same place as your shoulders, pause for a second and return to the starting position. Do two-three sets of 12 reps each.

Chest press

Lie on your back with feet flat on the floor. Hold the dumbbells and position them to the sides of your chest with arms bent at the elbows. Push the dumbbells up and bring them together at the top. Return to the first position, slowly. Do 12 reps for two to three sets.

For flat lower abs leg lifts

Lie on your back, with legs straight and hands placed under your butt. Lift your legs so that your toes are pointed to the ceiling. Slowly bring them down, but avoid touching the floor. Repeat 12 times.

Reverse straight leg crunch

Lie on your back with your arms to the sides, palms down. Lift your legs at the hips, and use your abdominal muscles to roll your glutes off the ground. Repeat 12 times.

For a shapely but quadruped hip extension

Be on all fours by placing your hands and knees on the floor. Lift one leg up behind you while keeping the knee bent at an angle of 90 degrees. Your sole must face the ceiling and the thigh must line up with the torso. Do 12 reps with each leg.


Place your feet at shoulder width. Extend hands straight in front of you. Keeping your back straight, lower thighs, and sit on an imaginary chair. Without lifting your heels off the ground, raise slowly and repeat 12 times for three sets.

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