Four Areas in the Body Women Need to Strengthen
When we go to the gym, we usually prefer to
focus on limb and abdominal muscles, as they give us a more toned
appearance. However, few of us strengthen the "skeletal muscles,"
special fibers designed to connect our bones to muscles and tendons, and
thus are essential for our function. If we don't strengthen these
skeletal muscles, they will begin to wear out as early as age 25,
potentially increasing the risk of injuries and various problems like
weak bones, falls, and reduced lifespan. Whether you are 30 or 50 years
old, it's worth starting to invest now in building and strengthening
these areas of the body to prevent muscle deterioration in the short
term or even in the distant future. In the following article, you will
learn a little more about what women suffer from when it comes to muscle
health, and get to know 4 very important areas that you must strengthen
- and of course, how to do so.
Disadvantages for Women in Muscle Health
With age, women's muscles wear out faster than men's, for several
reasons. Firstly, compared to men, women have fewer muscles, and their
bodies find it harder to rebuild them, so they can't afford to lose what
already exists. Additionally, it's important to consider that as we
age, women find it more difficult to break down food into proteins, an
important component that helps in building bones and tissues in the
body. So how can we strengthen our muscles, prevent their wear and tear
at a young age, and mainly avoid pain when performing simple actions?
Basically, you can wait a few years and start strengthening the body
only when you start feeling pain, but to get a good muscle network that
will reduce the risk of such a situation occurring, it is advisable to
start training the following 4 areas right now.
1. Upper Body
Why is it important?
As we age, we push or lift objects less, a situation that leads to the
wear and tear of muscles such as the trapezius, deltoid, biceps, and
triceps. As a result, we may suffer from neck tension, as well as
difficulties in carrying grocery bags or lifting grandchildren for a hug
- a task many grandmothers are likely familiar with. To avoid such a
situation, it is recommended to do push-ups on the wall or the floor.
Exercises to strengthen the area - Wall Push-Ups
Stand in front of a wall, 3-4 steps away from it.
Spread your feet shoulder-width apart.
Place your palms on the wall, at chest height and slightly wider than shoulder-width apart.
Stand on the balls of your feet.
Bring your upper body closer to the wall, and after a second move away again.
Do 10 push-ups a day - they can also be done on the floor.
2. Core Muscles
Why is it important?
Usually, when we talk about core muscles, we first think of the
abdominal muscles, which many of us refer to as "abs." However, there
are many more layers of muscles worth building and strengthening, such
as the external and internal obliques, and many others that can help us
in daily functioning. Their development can prevent tension in the area,
along with pain caused by lifting or carrying heavy loads that strain
the lower back. Therefore, developing the upper body will not only help
you develop important abdominal muscles and their surroundings but also
avoid nagging back pain, which can bother you when performing simple
tasks like sitting or walking. A great way to develop core muscles is
with a plank, like the one we'll present now.
Exercise to strengthen the area - Forearm Plank
Lie on the floor with your face down, with
your arms folded forward, palms resting on the floor, elbows at your
sides, and you are leaning on your forearms.
Lift your upper body, continuing to lean on your forearms.
Lean on your toes, lifting your knees and buttocks so that your body is
straight from shoulders to heels.
Stay in this position for 10-30 seconds, depending on your ability.
Repeat this exercise every day.
3. Pelvic Floor Muscles
Why is it important?
Many of us train the thighs and pelvic area to achieve a toned look and
to fit into certain size pants, but it turns out that we should do so
for another reason. According to experts, it is important to strengthen
the pelvic floor muscles, which connect the pubic bone to the tailbone,
to maintain bladder and bowel function, as well as satisfying sex life,
and to support the areas around the pelvis, such as those that weaken
after childbirth.
Exercise to strengthen the area - Pelvic Floor Muscle Strengthening
Exercises
Lie on your back, bend your knees, and rest your feet on the floor.
Place your hands on your lower abdominal muscles as shown in the picture, and apply slight pressure to the area.
Stay in this position for 5 seconds, then release.
Repeat this for 10 times.
Do this exercise twice a day.
4. Knees
Why is it important?
Many of us don't think about knee exercises at a young age, perhaps
because there are no muscles in them that can be built and strengthened,
but mainly tendons. However, this area does have muscles that are
important to train, such as the gluteus maximus and hamstring, which
help improve our stability and prevent injuries in these important
joints. Additionally, it's worth knowing that our knees are more
sensitive than men's, because our hips are wider, so they transfer more
weight to these joints. Also, the heels that many of us wear don't
contribute much to knee health, as they apply additional pressure
directly to this area. Therefore, it's worth starting to train your
knees now, to avoid unnecessary pain later on, and a great way to do
this is with a leg curl as we will now present.
Exercise to strengthen the area - Leg Curl
Lie on your stomach, straighten your
legs back and lean on your forearms.
Bend your right leg, bringing the heel towards the buttocks - as
much as you can.
Note that the foot should be perpendicular to the shin.
Stay in this position for a second, then slowly return the leg to
its place.
Repeat the exercise with your left leg.
Do the exercise 10 times for each leg, every day.
A Few Final Words...
As mentioned, many of us go to the gym to tone our bodies, and some do
so as part of a healthy lifestyle they have adopted for themselves.
Today, we gave you another reason to start exercising, and mainly to
strengthen the body in areas that need it and that many of us neglect.
If you want to keep your body and avoid injuries and pain, don't neglect
yourself and start taking action. Remember that even if you don't see
damage today, it may appear in a few years, and then you'll regret not
acting sooner. Prevent the problem in advance, and who knows, you might
even enjoy it...
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