7 Simple Morning Exercises Personal Trainers Recommend To Build Muscle And Lose Fat Over 45

Stand with feet shoulder-width apart and lower your body by bending your knees and hips, as if sitting back into an imaginary chair. Keep your chest up and back straight. Aim for 3 sets of 10-15 reps to target the muscles

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Bodyweight Squats

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Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels. Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position

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Push-Ups

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Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side. Aim for 2-3 sets of 10-12 reps per leg to target the muscles

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Bodyweight Lunges

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Start in a push-up position with elbows bent and forearms resting on the floor. Keep your body in a straight line from head to heels, engaging your core muscles

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Plank

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Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top of the movement, then lower back down. Aim for 2-3 sets of 12-15 reps to strengthen the glutes

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Glute Bridges

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Start on your hands and knees with wrists aligned under shoulders and knees under hips. Extend one arm forward and the opposite leg back while maintaining a flat back and stable core. Hold for a few seconds

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Bird Dogs

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Stand with feet shoulder-width apart and arms extended straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. After 10-15 seconds, reverse the direction of the circles

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Arm Circles

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