CORE TRICEPS

Kickbacks are a fast and effective way to work your triceps, the muscles that run along the back of your arms. Standing upright with bent knees, bend at the waist with a straight back, holding one dumbbell. Place one hand on your thigh for support. On an exhale, engage your triceps as you slowly extend your arm back as far as you can, keeping it tight by your side. Pause, then inhale as your return your arm to the starting position

Finish off your routine with some bicep curls. Start standing with a dumbbell in each hand, with your elbows resting at your sides, keeping the knees slightly bent and your belly button drawn towards the spine. Bring the dumbbells all the way up to your shoulders by bending your elbows. At the top, hold for a second by squeezing the muscle then slowly lower.

That’s it! This simple routine of only six exercises is all you need to stay strong and ensure a better quality of life as you age. ■

Video

Video

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If you’re just starting out, begin with 15 repetitions of each exercise, two to three days a week.

As you become more advanced, you’ll need to cycle yourself through different repetition ranges, which I explain how to do in this video at: BeaconSeniorNews.com

For more exercises for women: aliciajoneshealthyliving.com