Just like our faces, our parts of our body begin to fall as we age. Starting in our thirties, the body loses muscle mass and tone, causing overall weaker firmness. Skin cell turnover and collagen production also begin to slow down around this age, resulting in less bounciness in our skin.
The three areas that I feel are most affected by gravity as we age are the rear, arms, and breasts. It’s important to stay consistent, and include as much variety as possible in your workouts to keep your figure in its tightest form possible.
Learn my go-to moves for focusing on these key spots below.
Here are some of my favorite kettlebell exercises to lift and tighten your gluteus maximus.
Move One: Single-Leg Kettle Deadlifts
Hamstrings are the muscles that help tone and shape the area where your tush meets the back of your thigh. One of my favorite hamstring exercises is single-leg kettlebell deadlifts. Stand with feet shoulder-width apart, and hold the kettlebell in one hand. Slowly lower the bell to the ground as you lift the opposite leg behind you.
Complete: 3 sets of 20
Suggested kettlebell weight: 20lb (editor’s note: we suggest starting with 5lb and working your way up)
Move Two: Squat Pulses
Squat pulses are prime for isolating the glutes. Stand with feet in a wide stance, holding a kettlebell with both hands. Squat down so the kettlebell touches the floor, and stay low for small mini-movements. Be sure to push through the heel and keep your knees behind your toes.
Complete: 3 sets of 25
Move Three: Bulgarian Split Squats
Bulgarian split squats are another great glute blaster. Stand in a split squat position with one leg elevated on a bench. Hold the kettlebell in one hand and lower it to the ground as you bend your knees. Be sure to keep your knees behind your toes.
Complete: 3 sets of 20 (per leg)
The back of the arms (a.k.a. your triceps) tend to get loose and flabby as we age. Luckily, there are some effective workouts that can help keep this area tight and toned.
Move One: Skull Crushers
Skull crushers are ideal for toning the back of the arms. Grab weights and lie down, face up, on a bench. Then lift the weights above your head and bend and extend your elbows.
Complete: 3 sets of 15
Move Two: Dips
Dips are a basic triceps exercise that you can literally do anytime, anywhere. Kourt likes to do this move before bed or while her bath is warming up.
Complete: 3 sets of 20
Move Three: Tricep Kickbacks
Using weights, bend forward keeping your arms close to your body. Then extend the elbows while squeezing your triceps.
Complete: 3 sets of 15
Lastly, as we all know, breasts drop and lose their perkiness as we age. The good news is there are a variety of exercises that can help increase firmness and lift.
Move One: Push-ups
Hands down the most effective exercise for the chest. If push-ups are too difficult, I’m all for modifying the move by anchoring with your knees, instead of with your toes.
Complete: 3 sets of 10-20
Move Two: Chest-Flies
Lie down on a bench and slowly bring weights together in a “hugging” motion. This move works pectorals and anterior deltoids muscles.
Complete: 3 sets of 12-15
Amanda Lee is a NASM certified personal trainer. She began her career after studying modern dance, anatomy, and kinesiology at Sarah Lawrence College. Amanda has since built a successful celebrity private training business specializing in circuit and HIIT training. With 12 million followers, she is currently one of the most followed fitness influencers on Instagram.
