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The #1 Floor Workout To Slow Muscle Aging, Trainer Reveals

Start this routine today to turn back the clock and slow down aging.
FACT CHECKED BY Alexa Mellardo

As you get older, it's essential to make sure you're doing everything you can to build and maintain muscle. Everyone starts to lose muscle as early as 30 and 40—especially if you're not performing strength training. Sarcopenia occurs at this age and stage of life, and it speeds up when you reach the age of 75, according to Columbia University Irving Medical Center. When this happens and you lose muscle, your metabolism drops, and so does your strength. It also increases your risk of developing health issues and decreases your overall quality of life. Don't fret, because this #1 floor workout is here to save the day and slow muscle aging. Read on to learn more.

It's so important to stay healthy, and so necessary to address weakening skeletal muscles that can weaken and decay (via Columbia University). The way to address this is by remaining focused on building your muscle mass. Besides strength training, one of the best ways to slow muscle aging is by including floor workouts in your routine. The great thing about floor workouts is they can be done anywhere, and you don't need a gym! If done properly, these exercises will help you build muscle, while improving your strength and stability.

Don't look back at what you have not done, but rather use today as a motivational starting point. Here's a floor workout you can begin today that will help turn back the clock and slow muscle aging.


Hand-Release Pushups

hand release pushup
Tim Liu, C.S.C.S.

To get started with this first exercise, assume a pushup position. Your shoulders should be in line with your wrists and your back should stay straight. Keeping your core tight and your glutes squeezed, lower yourself with control until your whole body is on the floor. Once you've reached the bottom of the motion, take your hands off the ground, then place them back to push your body back up to the starting position. Flex your triceps and chest at the top to finish before performing another rep. Perform 3 sets of 10 to 15 reps.

Related: 5 Exercise Habits to Slow Muscle Aging, Trainer Reveals


Lateral Lunges

lateral lunge part of workout to slow muscle aging
Tim Liu, C.S.C.S.

Perform a Lateral Lunge by stepping out to the side, firmly planting your heel on the floor, then lowering your body while using control. As you lower down, straighten your trailing leg. Get a solid inner thigh stretch at the bottom of the motion, then drive your heel back to get back to the starting position before performing another rep. Complete 3 sets of 10 reps with each leg.

Related: Regain Muscle Mass After 60 With These Free Weight Exercises


Heel-Elevated Single-Leg Glute Bridges

single-foot elevated glute bridge
Tim Liu, C.S.C.S.

To begin your Heel-Elevated Single-Leg Glute Bridges, position your heel on top of an elevated, sturdy surface with your knee bent and your other leg raised up in the air. Keep your core tight, and push through the heel and the hip of the working leg, extending your hip all the way up. Flex your glute hard at the top of the motion, then lower your body back to the ground, maintaining control, before performing another rep. Complete 3 sets of 15 reps with each leg.


Side Plank Hip Lift

trainer demonstrating side plank hip raise to get a flatter stomach at 50
Tim Liu, C.S.C.S.

For the Side Plank Hip Lift, set yourself up against the wall with your heels, butt, and shoulders touching the wall. Get your shoulder in line with your wrist and your feet stacked on top of each other. Keep your core tight and glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques. Perform 3 sets of 10 reps for each leg.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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