Strength training can reverse age-related muscle loss and tone.
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Don't get rid of your shorts and skirts just yet. You can have the toned legs and a lifted butt to fill them even after you're 40. Sarcopenia, or muscle loss, causes you to lose 3 to 5 percent of your muscle mass as you age, even if you are active. Prevent and treat this muscle loss with strength training and keep baring your legs with confidence.
Factors at 40 and Over
It's not safe to jump into a strength-training program without being aware of what's best for your body. Balance decreases in your 40s as signals between your brain and the muscles slow and you do less activity. As you age, connective tissues around your joints become less elastic, making many movements less comfortable and a bit harder on your body than they used to be. These two factors will affect the exercises and intensity when selecting the best workouts to tone your legs and butt. For personalized help, consult a personal trainer.
Include The Chair Tap Squat
This compound exercise uses the fronts and backs of your thighs as well as your butt. It's one of the best lower-body exercises because the more muscles you use, the more calories you burn and the more toned you get. It is also perfect for challenging and increasing your balance safely. Set your feet up hip-width apart and stand in front of a chair. Push your hips back and down keeping your knees behind your toes. Tap the chair lightly with your butt then return to the standing position. Keep your chin level, your chest lifted and your abdominals pulled in. Start with three sets of 10 reps and increase as you get stronger. Do this two times a week with 24 hours of rest in between.
Try The Donkey Kick
This donkey kick is low-impact and joint-friendly but highly effective at toning your butt by using one leg at a time to isolate specific muscles. This also forces you to use stabilizing and core muscles, which increases your ability to balance. Get down on all fours. Tighten your belly to protect your low back. Keep your back in this neutral position throughout the entire movement without swaying. Lift your right leg, keeping your knee at a 90-degree angle and press your heel toward the ceiling. Drop your knee slightly and press your heel back up. Keep the work in your butt by squeezing your muscles all the way through the movement. Start with 15 reps on each side. Do this two times a week with 24 hours of rest in between.
Step Up and Tone Up
Find a set of stairs or a step. Put one foot on top and ensure that your knee is lower than hip level. If it's higher, it will place too much impact and pressure on your knee joint. Step up and then return to the floor. Do a set of 10 on each leg. Do this two times a week with 24 hours of rest in between. As you get stronger and your balance gets better, increase the height of the step or hold weights. Not only is this movement functional but it will help with retraining your balance while shaping your legs and butt. This is another compound exercise that gives maximum results when looking to tone your lower body.