Want to get a body like Tess Daly?
Want to get a body like Tess Daly? Femail brings you top work-out tips from her personal trainer to help you beat the bulge post 40
- Sam Shaw is a celebrity personal trainer who brings you these work-out tips
- Must read: Jennifer Anniston says her new work-out if better than anything
Tess Daly, 54, is known for her presenting skills – as well as her toned physique which she credits to her personal trainer.
Now her trainer, Sam Shaw, who runs Lemon Personal Training, has shared his work-out tips for women over the age of 40.
He says: ‘It’s important for women to train in their 40s as they naturally experience a loss of muscle mass during peri-menopause.
‘Strength training helps build and stimulate muscle growth which will strengthen the body, help with daily exercise and help prevent future industries.’
Tess Daly pictured in a white bikini. She has been trained by Sam Shaw for seven years to keep her body in top shape
Sam has been training Tess for 7 years and shares his work out tips in her new book 4 Steps: To a Happier, Healthier You. The inspirational food and fitness guide from TV’s Tess Daly
He explains how as you get older, the metabolic rate also decreases so strength training helps build muscle mass which in turn will increase your metabolism and the rate at which your body burns calories.
It also helps improve bone density, so you will be stronger in your skeletal muscular system.
He adds: ‘In general strength training is beneficial for balance and all-round co-ordination when carrying out daily jobs and exercises.
‘It can also help with injury prevention so that you have longevity.
‘There is also a connection between training using large muscle groups and balanced hormones.
‘By building muscle you will increase your testosterone production which in turn will help you feel happier, fitter and healthier with the release of endorphins and feel good hormones.’
Here, the celebrity coach shares his top tips for a post-40 work-out with Femail.
1. High knees
Get high with high knees. This is a great warm up exercise that gets your heart pumping and improves flexibility
A great warm-up exercise, this gets your heart pumping, strengthens your legs and improves flexibility.
Stand up straight with your feet hip-width apart.
Bring your right knee up towards your chest at a 90- degree angle, then lower it back down then bring your left knee up.
Continue alternating legs and pumping your arms at the same time.
Go slowly at first if you are a beginner, then speed up as you get stronger.
30 seconds to 1 minute x3 sets
2. Reverse lunges
This involves standing up, keeping your chest straight and engaging your core, then lowering yourself down
These are great movements to add to your workout as they help build strength in the glutes, hamstrings, core and lower back. This is a full body movement which also helps improve balance.
Stand up straight, keep your chest up. Engage your core.
Take a wide step back placing the weight through your heels.
Lower yourself down to 90 degrees in the front let and 90 degrees in your back leg (lightly graze the floor with knee)
Push through the front heel, drive through for glutes hamstrings then bring the back leg back up, keeping it raised off the ground.
Keep your chest up and core engaged throughout the movement. Exhale as you step back inhale as you come back to standing position.
12 reps each side x3 sets
3. Body Weight Squats
By doing these movements, it will help support daily tasks, like getting up off the sofa or out of the car
This is an effective full body movement focussing on glutes, hamstrings and core. Body weight squats are functional movements which can support daily movements such as getting up off the sofa or in and out of the car.
Stand up straight and keep your chest up, engage your core muscles and place your feet shoulder width apart.
Hinge your hips backwards towards the wall behind, push the weight through your heels but do not let the toes ride up.
Slowly sit back, then lower down to 90 degrees. Keeping your chest up drive back up and squeeze your glutes together. Exhale as you squat, inhale as you rise up
15-20 reps x3 sets
4. Half Press ups
This is a good move to do if you want to build muscles in your arms and shoulders and is a good way to build up to a full press up
This is a great movement to add to your programme as it helps focus on building strength in your pectoral muscles, your chest, shoulders and triceps. It helps build definition and muscle tone and is a great way to build up to a full press up (where your knees are off the ground and legs are straight).
On your knees (in a half plank position) put your hands out in front on the floor.
At shoulder width and a half apart, keep your hands in line with your lower armpit and lower yourself down to the floor pushing your weight through your palms.
Control and push back up engaging your chest.
4-12 reps x3 depending on strength
5. Plank
Plankety-plank. This is good for strengthening your core and working the shoulders, arms, legs and glutes
This is good for strengthening your core and working the shoulders, arms, legs and glutes.
Lie on your tummy with your legs straight out behind you and elbows beneath your shoulders.
Tuck your toes under and lift up, engaging your tummy muscles and squeezing your glutes. Remember not to let your lower back drop down or arch your back – you want your back to stay in a nice straight line.
Look down at the floor between your hands and keep your shoulders down. Remain in the position for 45-60 seconds, then gently lower yourself down. Repeat 3 or 4 times.
If you can’t stay in the position for long at first, gradually extend the time as you practice.
Keep your core engaged throughout and don’t forget to breath!
Repeat 3 or 4 times. If you can’t stay in the position for long at first, gradually extend the time as you practice.
6. Side plank
As if one plank isn’t enough, get on your side and do another one. It’s good for engaging your tummy muscles
This is a good exercise for the oblique abdominal muscles, this also helps improve balance.
Lie on your right side with your legs straight out and in line with your hips. Your right elbow should be directly under your shoulder and your left arm along your left side.
Engage your tummy muscles and lift your hips and knees off the floor. Keep your body in a straight line – remember not to let yourself sag in the middle or your hips drop down towards the floor. Hold for 30-45 seconds, then carefully return to your starting position. Change sides and repeat. Do three or four side repeats on each side.
15-45 seconds on each side depending on strength x3
7. Walk outs
This movement mobilises your back , calves, glutes and hamstring muscles and you are meant to repeat it six times
This movement mobilises your back , calves, glutes and hamstring muscles.
Stand with your feet hip-width apart. Bend forwards from hinging from your hips and place your hands on the floor in front of your feet.
Shift your weight onto your hands. Start to walk your hands forwards until you are in plank position, with your hands on the ground beneath your head.
Then lower your chest to the floor arching your back, legs straight and your back flat.
Then walk your hands back to your feet and stand up again.
Exhale as you walk out, inhale as you walk back
Repeat 6-8 times
8. Single arm clean and press (with a dumbbell)
By focussing on on arm and then the other with dumbbells means you are strengthening both sides equally
This is a full body exercise performed with minimal kit (a 3-5kg dumbbell). It helps strengthen your glutes, hamstrings, core and also focuses on upper body strength with the overhead lift. Focussing on on arm, then the other means you are strengthening both sides equally
Squat down and bend forward while keeping your back straight, holding the dumbbell in one hand.
Brace your core and pull your shoulders down and in, while staying in the squat position.
Drive strongly through your heels, standing up, bring the dumbbell up to your shoulder. Bend your elbow as you swing the dumbbell up.
Bring the dumbbell to your shoulder with control, squeezing your glutes and abs as you stand tall.
Slowly, let the dumbbell drop back down to your starting position, keep the movement controlled.
Exhale as you bring the dumbbell up, inhale as you return it back down.
8-12 reps on each side x 3 sets
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