We might not have been able to uncover the legendary Fountain of Youth, but mankind has certainly managed to discover the secrets to younger and beautiful looking skin. Ponce de Leon searched high and low for this fabled wonder, but it turns out that the secrets to anti-aging lay within him all along. Modern science has shown that exercise and sweating can tighten the muscles and make the skin look younger. Moreover, if the moves that you choose are functional in nature (mimic everyday actions), they can help you function the way younger people do and move more easily. OROGOLD Cosmetics examines some of the best workouts to fight aging.
Concentration curls – for healthy biceps
Concentration curls are known to be the best exercise for strong biceps. They tighten the upper arms and make you look younger. Sit on a chair with your feet placed at a hip-width distance. Hold a dumbbell in your right hand, lean forward and rest the right upper arm on the right inner thigh. Curl the dumbbell until the elbow becomes fully flexed and return to your original position. Repeat the entire motion 10 – 15 times to complete 1 set and perform 3 such sets, up to 3 times a week.
Dumbbell shoulder presses – for healthy shoulders
This exercise allows you to work on the upper back, shoulders and triceps at the same time. Stand with the feet at a distance of hip-width and extend your arms overhead with a dumbbell in each. Brings your biceps close to your ears. Slowly return to your original position. Repeat the entire motion 10 – 15 times to complete a single set. Perform 3 such sets, up to 3 times a week.
Triangle pushups – for healthy triceps
Triangle pushups target the triceps, but they also challenge the core. Start with a pushup position so that the hands form a triangle, with the thumbs and forefingers touching. Lower your body by bending the elbows until the upper arms are parallel to the floor, push back and repeat. Perform the exercise 10 – 15 times to complete a single set and do 3 such sets up to 3 times a week.
Forearm planks – for a healthy core
Forearm planks are tough on the core and easy on your back. Lie on the stomach with your elbows directly under your shoulders, close to your sides. Flex your ankles, engage the abs and lift the torso and thighs off the ground, ensuring that the legs and the torso stay rigid. Do not let the lower back or rib cage sag and avoid bending the knees. Continue to breathe and hold the position for 5 – 10 seconds. Increase the length to 1 minute over time. Perform the exercise up to 3 times every week.
Bicycle crunches – for a healthy waist
This exercise works your abdomen muscles better than any other type of crunch. If there’s just one crunch that you wish to add to your routine, the bicycle crunch is an ideal option. Lie on the back with the knees bent and the feet flat. Lift both feet off the ground until your hips and thighs create a 90 degree angle and the knees are bent at 90 degrees. Contract the abs in order to curl the shoulders and the head off the mat while you simultaneously bring the right knee towards the right armpit and straighten out the left knee. Rotate the torso in a slow motion to bring the left elbow close to the right knee and continue with the motion until the elbow touches the opposite knee. Return to original position and repeat for the other side. Perform 10 – 15 such motions to complete a single set and add 3 sets to your routine, up to 3 times a week.
Leg drops – for a healthy lower belly
Leg drops work on your lower belly, without discomforting your back. Lie on the back with your hands behind the head and the elbows close to the sides. The legs and the shoulders should be lifted over your hips. Slowly lower your legs towards the floor and lift them back over the hips. Repeat the motion 10 – 15 times to complete an entire set. Perform 3 sets, up to 3 times a week.
Glute bridges – for healthy butt and hips
Glute bridges take the muscles on the butt, thighs and hips through all sorts of motions which make them an ideal exercise for healthy butt and hips. They don’t stress out your knees and allow you to zero in on the hip exterior muscles. Lie on your back with the knees bent and the feet flat at a distance of about 12” from the hips. Tuck the pelvis region, push into the heels and lift the back off the floor. Prevent your back from arching by ensuring that the pelvis stays tucked. Hold the position for 5 breaths and come back to the original position. Repeat the entire motion 10 – 15 times to complete an entire set and perform 3 sets, up to 3 times every week.
Bird dogs – for healthy hips
This exercise engages your butt, your back and your hips without making the spine vulnerable to injury. Get down on all fours and place your wrists under the shoulders and the knees under your hips. Engage the core by pulling the shoulder blades towards the hips. Lengthen each leg until it becomes parallel to the floor. Lengthen the right arm until it becomes parallel to the floor. Don’t allow the leg to sag. Return to the original position and repeat for the other side. Repeat both movements 10 – 15 times to complete a single set and perform 3 sets, up to 3 times every week.
Sumo squat with drag – for healthy inner thighs
This exercise engages the muscles of your inner thigh area and also works with your hips and your butt. Stand with your toes facing out, ensuring that the feet are at a shoulder-width distance from each other. Squat and lower the butt. Straighten your legs, return to a standing position and drag the right leg across the floor closer to the left leg. Repeat the move, this time stepping the right leg to the right, dragging the left leg towards the right. Repeat the motion 10 – 15 times to complete 1 set and perform 3 sets, up to 3 times every week.
Carousel Horses – for healthy thighs
Carousel horses are mini-lunges that are performed with the help of some support. The lunges engage your large muscle groups and are known to be very efficient. Rest your hands on the back of a chair, keeping the feet at hip-width distance. Step back using the left foot and bend the knees into a lunge position. Ensure that the hips are facing the chair back and that the shoulders are over the hips. Hold this position for 5 breaths. Lower the left knee 1” towards the floor, keeping the right knee over the ankle. Press the feet into the floor. Repeat the process 30 times. Come back to your normal position and repeat the entire set for your right leg. Start off with carousel horses on a daily basis and you should start seeing results within a couple of weeks.