Standing side bends train the obliques and quadratus lumborum, and the side doing the work is the one opposite the dumbbell. How to do them, how to load them, and the honest answer on whether they slim your waist.
Pogo Hops for Bone Density and Ankle Strength
Pogo hops are small, quick hops that train ankle stiffness and controlled landings, which makes them a primer for impact work rather than a bone program on their own. How to do them, how many to start with, and what the research on hopping and bone density really shows.
90 90 Hip Stretch
90/90 hip stretch guide for women over 40. How to do it step by step, what muscles it stretches, how long to hold, and modifications for tight hips.
Worlds Greatest Stretch
The world’s greatest stretch is a full body mobility flow that opens the hips, spine, and hamstrings. Learn how to do the world’s greatest stretch with proper form.
Hollow Body Hold
FITBODY Exercise Library · Core Hollow Body Hold The hollow body hold is a gymnastics staple that builds serious deep core strength and stability. It looks simple, but holding your body in that gentle banana shape while keeping your lower back flat is one of the best ways for women over 40 to train the whole core at once. The …
Seated Machine Chest Press
Seated machine chest press builds chest, shoulder, and triceps strength and is joint friendly for women over 40. Here is how to use the chest press machine with proper form, plus the muscles it works, sets and reps, benefits, and common mistakes to avoid.
Plank To Downward Dog
Plank to downward dog is a full body flow that strengthens the core, shoulders, and upper back while lengthening the hamstrings, calves, and spine, the mix of strength and mobility that supports better posture. Here is how to do plank to downward dog with proper form, plus easier and harder variations, reps, and the common mistakes to avoid.
Wall Angels
Wall angels strengthen the upper back and rear shoulders while improving shoulder mobility, the combination that counters rounded, forward posture from sitting. Here is how to do wall angels with proper form, plus easier and harder variations, sets and reps, and the common mistakes to avoid.