Shorter lady? By now, you know that losing and maintaining weight is harder at a shorter height. A shorter body means a lighter weight, and a lighter weight means a reduced Caloric need.
A little unfair? It can definitely feel that way.
Adding insult to injury, a smaller body also burns fewer Calories during exercise, meaning that the number of Calories a shorter gal burns at the gym is typically less than someone of larger stature.
However, exercise is still a crucial component of overall health and weight maintenance, regardless of height. And while cardio is fairly well-understood and accessible to most exercisers (after all, jumping on a treadmill or an elliptical isn’t exactly rocket science), strength training can be a little more intimidating. Unfortunately, this means that many women skip it altogether, to the detriment of muscle strength and tone.
If you’re a little shy about the prospect of strength training, consider that strength training can increase muscle definition, enhancing the appearance of leanness. Even more importantly, strength training helps prevent age-related muscle decline and osteoporosis.
Luckily, strength training doesn’t require complicated equipment or any advanced knowledge of exercise: all it takes is 20-30 minutes and your own body weight. Perform the following routine 2-3 times per week to your comfort level. We recommend taking monthly progress pictures to reap the visual rewards of your hard work.
Repeat entire routine 2-3 times.
Assisted Push-Ups: Start on knees, with hands slightly more than shoulder-width apart. Bend elbows to 90 degrees before returning to start. Complete 2 sets of 10.
Tricep Dips: With back facing counter top, place palms on counter and walk feet forward, stretching legs straight. Bend knees, bearing weight on palms as you bend elbows to 90 degrees. Complete 2 sets of 10.
Lunges: With hands on hips, lunge forward, with knee bending to 90 degrees to touch kneecap to floor. Push through glute to stand. Lunge on opposite leg. Complete 20 lunges.
Squats: With legs slightly more than shoulder-width apart, hands on hips or arms outstretched, squat, with tailbone directly beneath spine, to 90 degrees. Complete 10 squats.