A Fitness Instructor Shares the 5 Exercises She Does Every Day to “Look and Feel Younger”

We can’t turn back the clock as we age, but we can adapt our exercise to improve our quality of life and our ability to complete everyday activities.

The secret? weight training.

Strength training keeps our muscles and joints healthy and supple, which becomes more important as we age as we lose muscle mass and develop stiffer joints as we age.

As a personal trainer, I do five core strength-training exercises every day to look and feel younger. If you don’t want to do them daily, I recommend doing these moves at least twice a week:

What it aims for: Glutes, core and hamstrings

Targeting these major muscle groups with a glute bridge can reduce lower back pain and improve mobility.

How to do a Glute Bridge:

1. Lay down on your back. Place your feet flat on the floor, knees bent, arms straight at your sides, and hands flat on the floor. Your heels should almost touch your fingertips.
2. Engage your core and push your lower back into the floor to align your pelvis.
3. Press your heels into the floor while lifting your hips up and off the floor.
4. Slowly lower back to the floor, vertebra by vertebra, starting at the top of your spine and working your way down.
5. Do three sets of 10 repetitions.

What it aims for: Upper back, shoulders and torso

Notice if your shoulders are rounded forward when you’re sitting at the computer, on the phone, reading a book, or driving a car. If so, you are not alone; This is a problem for many people and can lead to neck pain.

Strengthening your upper back with a movement like the quadruped reverse fly can help relieve neck pain or prevent it from occurring. It can also help you achieve better posture over time.

How to do a four-legged backward fly:

1. Get into a four-footed position (on your hands and knees). Your hands should be directly under your shoulders and your knees should be directly under your hips.
2. Draw your belly button towards your spine to make sure you have a neutral spine.
3. Keeping your right arm straight as you raise it to the side until it’s parallel to the floor.
4. Slowly lower your arm back to the floor. Repeat on the other side.
5. For added intensity, perform this move with one- to five-pound dumbbells.
6. Do three sets of eight to ten repetitions per side.

What it aims for: Glutes, back of shoulders, arms, core, lower back and legs

The Superman is a very simple bodyweight move that combines the benefits of the glute bridge and the quadruped reverse fly. This exercise strengthens your entire posterior chain, which is made up of every muscle at the back of your body.

Working these muscles has been shown to reduce chronic pain, particularly in the lower back.

How to make a Superman:

1. Lie on your stomach with your arms raised in a “Y” shape. Instead, to change, create a “W” with your arms by bending your elbows.
2. Simultaneously lift your arms and thighs off the floor a few inches.
3. Hold for three seconds, lower and repeat.
4. Do three sets of 10 repetitions.

A strong core can help improve stability, reduce pain, and improve overall function. I love how much this exercise isolates your core while improving cognitive function with the coordination required to perform this movement.

How to Make a Dead Mistake:

1. Lie on your back and raise your arms toward the ceiling.
2. Keep your hips, knees and ankles bent at a 90 degree angle. Press your lower back into the floor.
3. Put your right hand on your left knee. At the same time, raise your left arm overhead and straighten your right leg.
4. Back to the starting position.
5. Switch sides by placing your left hand on your right knee while simultaneously raising your right arm overhead and straightening your left leg.
6. Do three sets of eight to ten repetitions per side.

What it aims for: Core, arms, shoulders, quads, abs and glutes

I love plank because it’s really a full body exercise. It strengthens your arms and shoulders while holding you, your quads and glutes while keeping your legs straight, and your abs while keeping your back in a neutral position.

How to make a plank:

1. Keep your body erect with your body pointing towards the floor while standing on your toes (or knees to change this) and forearms.
2. Make sure your elbows are under your shoulders and act like you’re pushing your body off the floor to activate your shoulders.
3. Keep your body in a straight line from head to toes (or knees).
4. Do three sets of 30-second planks. Slowly increase the hold time as you get stronger.

Stephanie Melinger is a certified personal trainer, corrective exercise specialist and nutritionist. She is also the founder of the fitness company Omnia Fit and writer for health day. Follow her on Instagram @omnia_fit_.

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