TRUTH: after age 30, if you’re physically INACTIVE you can lose 3-8% of your muscle mass every decade… and this rate of decline is even higher after the age of 60!!! 
Losing your muscle as you get older is the main reason for a slower metabolism, poor joint health, increased risk of injury, and even lower bone density.
In some cases you might even be diagnosed with something called ****SARCOPENIA (there’s your big word of the day). (
Sacropenia: age related, involuntary loss of skeletal muscle mass and strength. It can begin as early as in your 40s and it’s one of the most important causes of functional decline and loss of independence in older adults.)
Now, I say that muscle loss is extremely common, BUT it is NOT inevitable!!!
Doing movements like these here – that target the BIGGEST muscle groups on your body – will really help!
Elevated glute bridges – Do 10-15 reps
Split squats – Do 8-10 reps per side (perform regular or staggered squats if these are too hard)
Bent-over W’s – Do 10-15 reps
If you need help getting started with a good, zero-equipment routine that includes beginner-friendly moves like these and focuses on building your muscle mass, I highly recommend checking out my Jumpstart 30 program! You can visit www.vigeofit.com/jumpstart for more info on how to get started! 
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#beginnerfriendly #workoutsforwomen #bodyweightonly #athomeworkout #legexercises #glutes #quads #squats #fitover40 #fitover50 #fitover60 #osteoporosis #osteopenia #sarcopenia #menopause #menopausefitness #shorts
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Indeed those muscles aint just happy, it gives ecstasy too when u squat them in wide stance
Really good! Thank you. I will add 5lb dumbbells to start and see if I can go higher.
Great
I am going to get myself some muscles. This video has inspired me.
This isn't building any appreciable muscle.
Muscle composition dictated by temperature , cold exposures has big say however cold bed room – is the must to reserve – little to do with normal
Exercise – even intense !
Why can't fat people show this to us instead of slim and fit people
I really needed these exercises. Thank you so much.
How many reps per set. And are these 3 of more exercises you need to do to reverse sarcopenia or for a reversal you would need a bigger strength training program? I have fibro and ME/CFS with a need to regain 10% muscle mass. I need to do the bare minimum that is effective for building, vs just slowing down the muscle loss.
What exercise for your calves and ankles?
I can’t do the number 2 because I can’t lower my knees without holding on to something
How many bridges do you recommend in the morning and how many squats and how many arm lifts?
This is great and so helpful.
Only thing is, I’m not allowed to take my Silver Sneakers Students to the floor. So, I can’t make them do glute bridges.
I like
these exercises too much and thus is you are looking teen young this time awesome ,thank you ,and love 
you to.
I like this is the full back power up exercise to catch the weight
I think the messaging is great, but ultimately I dont think this is conducive towards fighting or reversing atrophy. For a few reason, which i'll try to keep brief in bullet points below:
– theres no prescription or guidance for volume or intensity, meaning that if these are done without providing a sufficient challenge, its unlikely to stimulate muscle growth
– you offered 1 unilateral exercise and 2 isolation exercises. Largely, it would be more economical to offer 3 compound exercises that target an overwhelming majority of the bodies musculature
– i understand that this is a short, but its important to mention a need for progressive overload if stimulating hypertrophy is the goal here
– sarcopenia benefits greatly from not only the points mentioned above, but also a higher than average protein intake as well. This helps prevent muscle loss and provides the macronutrients for the muscle building process post exercise
I think what youre doing is highly admirable, but id like to suggest you give some thought towards including efficient/high yield exercises, programming recommendations and nutrition guidance included at the end. That could be of greater service towards the best interest of the demographic youre making content for.
Just food for thought, thank you for reading and have a good day
Love your tips!
Many older people can't get up from the floor. (Remember that old commercial?) Exercise #1 is off the table, but doing glute lifts laying in bed is possible, just not elevated legs.
Thank you
My knees won’t hold me up on the lunge like move.
Suggestions?
This is not good for people with bad knees. You have another one
Feels good
Loved it.
But I am already going through this dreaded sarcopemia and really fighting it. Do you have for the likes of me already going through sarcopenia, please. Thanks.
Love the bridge, do these daily, elevated bridge on the more often list now
I don't know why but with such knee bent exercises my knee hurts
NICE