For more weight loss, make your exercises more complex and demanding. The split squat helps you do that because it forces you to target each leg at once so you're exercising for twice as long and you're getting more impact on your core and stabilizing muscles.
Stand with one foot about three feet in front of the other so that your knees make two 90-degree angles at the bottom. Hold a dumbbell in each hand. Drop straight down, and drive with your front heel. Don't let your front knee drift past your toe.Rows are an essential exercise to strengthen your back, which helps improve your physique as well as your posture. This is a great exercise for beginners because you'll use a bench for extra stability.
Facing parallel to a bench, place your right hand and right knee on the bench, getting your torso parallel to the ground. Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.As people age, they lose strength in their fast-twitch muscles. To prevent this, train those muscles with quick, explosive movements that are safe for your muscles, joints, and bones. Medicine balls are great for this because you can throw and slam them and they can take a beating.
Grab a large medicine ball and, while standing in an athletic position, bring the ball above your head and slam it as hard as you can into the ground. Keep your abs braced throughout. Repeat.
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