Selen Dar

Muscle-Building Workout and Diet

today I’d love to talk to you about the
number one exercise I think every woman in their 50s should be doing if it’s the
only exercise you do this is it and if it’s if you’re someone who does lots of
exercise add this to it hi I’m Schellea this is fabulous 50s a lifestyle channel
that celebrates women in their 50s so if you have joined me here to learn about
this exercise I found out about this when I went to a lifestyle retreat and
we got taught that doing a Chinese squat is one of the most beneficial things for
our health for any age group particularly people who are getting
older because when you don’t activate all your muscles in your legs that leads
to muscle loss sitting accelerates muscle loss and muscle loss equals aging
and you can imagine old people when they’re kind of bent over and that
they’re walking slowly it’s because everything’s kind of gone soft and lost
its effectiveness to keep the body upright and and also another thing about
sitting sittings not the best thing for us and we tend to sit all day and
sitting loosens our gluts and it doesn’t engage anything so you’re not engaging
your core or your legs or your gluts or anything so sitting is really bad but we
all do it all day so this is something that you can do at home and if you just
do it every day building up slowly and slowly – you can do it for a bit longer
you’re going to notice a benefit in your strength and your vitality and I’ll tell
you why but first of all I’ll show you what to do so you just go from a
standing position and you come down to squatting and this is called a Chinese
squat and it’s called that because in Asia this is how people communicate they
eat they talk they they cook they do everything
like this naturally and soda babies you notice a young child a toddler this is
how they sit this is how they do things so it’s it’s the way the body was
designed yet we don’t do it so our bodies don’t perform as well as they
could for as long as they could just another thing you try and keep your back
as straight as you can and hold your core in and your feet flat on the ground
not not like this you have them flat on the ground as you can now this may be
difficult to do for a long time so 10 seconds you’re doing great and you just
keep practicing getting a little bit longer at each time until it’s something
that you can do very easily but it’s quite important for us to do as women in
our 50s because we’ve got to work on becoming someone who can live into the
next 50 years with lots of health and vitality the Chinese squat actually
helps loosen the back and align the spine and lengthen the hip flexors which
are here and when they get short that’s when we get really stiff and
everything’s very hard to do so it also is great for improving your digestion
because of the way that we’re sitting like this it helps everything move
through the body and our bowel function is a lot better your knees get strong
all the parts of your legs get strong and your core becomes strong so that’s
kind of good for us but the thing that I found out about that I didn’t know when
I learned about this is that women who are going through menopause so from you
know early 40s mid 40s – way into their 50s what happens is we go through these
hormonal changes that actually make us think and remember and
feel the pain and the hurt inside our body that has gone on in the past and I
guess our job in menopause is to realign ourselves and move through what our
hurts and our pains and move into a new phase of life I’ve I’ve been reading dr.
Christiane Northrup who’s these books are great I’ve got another one here
really fantastic reading actually for everybody but she talks about how we as
women hold a lot of our pain here in this area and that’s why we can have
many many problems particularly with painful periods and menopause and all
sorts of things that originate in that area and we have to release that pain so
that we can move forward so all of the wisdom that we’ve gained in our life is
we’ve got to keep growing and growing and learning and releasing all of the
crap all of the bad stuff that’s happened and interestingly this is where
we store it and doing this exercise is going to be strengthening for us and and
kind of liberating for us so yeah every day if you can do this for 10 seconds 15
seconds you know 45 seconds into a minute five minutes just have a little
practice of doing it and start releasing some of that stuff that we’re hanging on
to and help bring some some great bone strength and building muscle into your
body because our legs and all of this area supports everything else so if
they’re strong we can be strong and vital so if you can’t get down here use
a ball like this and this gives you a similar kind of
position for your body to be in but it doesn’t give you the the strength that
you’re going to get from doing the squat but it will help you get your body down
low because some sometimes if you haven’t been used to exercising it might
be difficult for you to get to here and go down a little bit further and you
might need some help even to help you lean on something while you’re you’re
going down here but don’t don’t stress at all about being able to do this
practice and do it at your own pace just be really excited and proud of
yourself that you’ve done something that you couldn’t do before and a small
amount of time means it’s going to be a longer amount of time when you keep
practicing it I think that’s all I’ve got for you today I’m sorry I look so
scruffy but I’ve just come from the gym and I wanted to share that with you so
thank you for watching please subscribe and give the thumbs up if you liked the
video and have a great day

100 thoughts on “Best Exercise For Women Over 50! – 2018 – fabulous50s

  1. I just spent last 90 minutes binge watching some of your videos. (Hadn't gotten to this one yet… wait for it… drumroll) You came up in my YouTube feed randomly. One thing I love to do when unloading the dishwasher is to squat down to the floor in this fashion to do repetitive squats while unloading the bottom dishes. I do this barefooted because my feet can grip the floor better and stabile feet make this so much easier to maneuver. Then I watched this video… had a good laugh and thank you for the confirmation that my weird dishwasher unloading antics are spot on. New subby! (PS, love all of your skincare routine healthy lifestyle videos… you are teaching me things that are crucial for my age 47 going on 48 and hot flashing last two weeks … yay! I may have manifested you into my consciousness!). βœ¨πŸŒŸπŸ’– everything in Divine Timing. Love and light!🌟✨

  2. I can do this but it kills my hip bursa the fluid in the outer thigh . I will keep at it and see what happens 😊

  3. I do a fair amount of walking in my job as a server and enjoy it. I do suffer from back aches, warm baths help. But I am still seeing my mid region thicken! Im just now 50….I try to watch my food intake and diet. I may think some prescription pills could be to blame ? Can you make a vid about that, your thoughts…??

  4. I’m 40 and just like that I look like I’m in liver failure or something. I just look unhealthy but thought I was

  5. I do this every so often during the day when my lower back starts bugging me. I also interchange between my office chair and my exercise ball for seating!

  6. I was in Chinese squat right now for at least ten minutes, but I started to listen first and went to this position and then I decided to check how long I can manage this one for. Hurray!

  7. Caution: this exercise is not good for women who have haemorrhoids. My mother tried it and it got worse. Just a heads up.

  8. πŸ™ What if you've had knee surgeries and cannot bend your knees completely? Any alternatives to the Asian Squat?

  9. New subscriber!! Love your channel! Went shopping on Amazon tonight…can't wait to start my sprouts : ) Blessings and thank you for sharing.

  10. I LOVE THIS. I used to love sitting this way because I have lower back problems and this really helps stretch it and my gluts. I did. It know the other benefits but I am going to start these right away. Christine Northrop has long been known as an expert and advocate of women, she really was a pioneer and has many good books. Thanks so much! ❀️

  11. Wow I can’t get into a squat like that without falling backwards 🀣🀣🀣

  12. I'm so afraid for our age 50 + keep doing this our female uterus would fall off. I'm an Asian and I remember mom had told me dont sit like this deep squats. I want to take this chance to dangerous myself that won't be fun

  13. Thank you for this video. I tried the exercise but was painful, my heels could not touch the ground. What should I do because I know I need it to strengthen my knee muscles. With love from Nigeria.

  14. πŸ™‹Thank you for always reminding us to not stress over these exercises!! Love your easy going videos!!πŸ’– The last thing we women need at any age is more stress!!πŸ˜‰

  15. Ohhh this is HARD! I feel surprised and embarrassed that it’s so hard for me. I work out too! I’m 70 so a bit of a break for me. 😝

  16. So I’ve had bad knees but quite honestly I think it’s weight driven. I’ve lost weight and the issues are less. But I still have #30 to go! So it’s somewhat logical that this squat sitting is hard for me. I am determined to get it down though! 😎

  17. Thanks so much for such amazing information. Funny, rural Caribbean people squats a lot on a daily basis too… Maybe that is what keeps them strong and lean..

  18. f
    Fabulous. my daughter-in-law can do the Chinese squat perfectly. Me!!!!I I have to do the ball as I have two very bad knees but I can see that with practice this can be an eventual success.

  19. Was ill from cold..went swimming anyway…ate garlic bulb…felt better..inspired by women like you…will see all films..yet think.your niche is best upper arm advisor…😊😊😊😊😊😊

  20. Love it! I’m 70 and really need this. Last year I suffered and recovered from a seven vertebrae fusion, then this year knee surgery, so spent so much of my day in pain and sitting way to much. That is why your video is so inspiring. Thank you. I subscribed and look forward to more exercises and tips from your channel.

  21. How did I ever get along without you? I’ve just turned 50 and I feel like I’ve been drafted back to my teenage years; I’ve got so many questions! I really feel unprepared, if that makes sense, because I keep thinking β€œI don’t know what to do now.” You are heaven sent. And Keep those book suggestions coming! Thank you sooo much, for sharing you, with us!

  22. Hi. I've been doing knee exercises first and gradually I am doing this squat. Today I stayed a minute at this with no pain. I could have longer but have to run to do errands. If you are able do knree exercises first it will help enormously. I am 65 and it's taken three weeks.

  23. I am 67, and I have no problem doing the squat; however I DO have have trouble getting my feet flat on the floor. When I straighten my back, the back of my feet come off the floor. Does the fact that I have very flat feet work against me here?

  24. Well it's an Indian style squatting.. As we had and still have Indian style toilets.. Where squatting is a must.. Some information, yeah. ☺

  25. You are saying seconds. But you did it for minutes. How long is good. My circulation was cutting off. What was I doing wrong?

  26. Bloody hell Shellea, this is a killer. I do suffer from plantar fasciitis so this hurts my feet/ankles but I will keep trying. Maybe this will help in the long run with the condition ☺ By the way you are Amazing πŸ’š

  27. Indian style toilets were designed for squatting in this position. Now we know that this was the ideal position for proper toilet seating etc. Alas now not many use this kind 😩

  28. Hi! Love this and despite a dodgy knee I can squat but only if I don’t flatten my feet on the ground as advised, as when I do that I fall backwards every time! Could you advise how to work towards flattening my feet on the ground – even incrementally? Thank you! x

  29. I am Chinese and yes, I am 71 years old and I can squat like that for a long time 😊 My grandson who is 1 can squat at ease. Maybe being Asian has something to do with it??

  30. OMG. I was an avid exerciser. Runner. Pulled my knee out, running about 5 years ago. Started to become more and more sedentary and exercise less. This video is so powerful. When you said during menopause we carry our unprocessed emotions in our bodiesβ€”my mind went, ding,ding, ding. That resonated with me immediately. And yes, I will be squatting my ass off. Literally πŸ˜‚

  31. I tried this one just now, it’s a bit challenging so I had to hold on the foot of the chair while stooping. But I did it anyway as I was able to un-clapped my hand from the chair for about two minutes. I will continue to do it and I know it I will get better with time. I’m motivated.

  32. I will be giving that a try. I could use all the benefits mentioned. Thank you for all the wonderful tips and your positivity.

  33. Thanks for the video. Wish you took me to the exercise. Then all the chatting. Or at least told me the timeline on where the exercise start. But please know I appreciate you. Thank you, thank you, thank you. I am now trying to stay in the squat position throughout your video. Thank you are the best.

  34. I'm 1/2 Asian and used to be super flexible, but I can't get into the squat now. I'll have to work at it!

  35. Hi Shelleah
    A huge 67 yr fan from Israel.
    Thoroughly enjoy all your workout videos can keep up quite easily and already see results after only a few weeks.
    Waiting in anticipation for your new workout videos.
    Thank you "todah raba"!

  36. is the this squat hard on your knees? Looks like it would be. Used to squat a lot but I have had trouble with the vastus Medialis.muscle

  37. Wonderfully Explained, just found your this Video ☝️am going to try Out…was wondering if you have a Video for Perimenopause Hormonal Imbalance transition symptoms helping ExercisesπŸ˜…Thank you for this VideoπŸ™πŸŒΊ

  38. Just recently found you in my feed. Love your videos. I have incorporated several of your exercises including this one. Thanks, from a new viewer who turns 64 next month!

  39. Awesomeness! I knew I would vibe when I saw the Louise Hay book references. Thanks for the inspiration… you look amazing you beautiful soul.πŸ˜˜πŸ˜˜πŸ˜˜β€οΈπŸ™ŒπŸΎπŸ‘πŸΎπŸ’₯β˜„οΈ

  40. I'm 61 and never sit in that position because I heard MANY years ago that it can bring on hemorrhoids since the gravity pull is in that area.
    But, that being said, I was still able to achieve and maintain the squat flatfooted for at least 3 min before the burning in my calves and shins became quite uncomfortable.
    Not sure why it was relatively easy for me. πŸ€·β€β™€οΈ
    I'm definitely not in shape….that's why I'm here searching YT for fitness after 60. LOL
    Anyway, I'm happy to learn that my flexibility is doing ok.

  41. Hi shellea thank u for all this valuable information you give in this vid. I actually thought I couldn't sit like that but I got it right. It just needs practice everyday. Truly awesome to know all these things! Interesting to know that we store our pains in our lower area, it also explains why we have so many women having problems with their pelvis area, difficulty during menstruation. But I have to say women are truly unique exquisite beings. Love being a woman for sure!! Thanks a mill. Have an amazing day everyone.

  42. I would love to do this, but I fall back and sit down. I have some belly (not a large one) at the front, which doesn't allow me to pull my legs close to my body. I can do it if I hold on to something, only. Any advise?

  43. Greetings, Shellie (sp[?]) aka "Fabulous 50s" on Youtube,
    Registered Nurse on Sabbatical, retired Medic/firefighter/personal trainer and returning student, here…

    I remain a huge fan and promoter of your channel/YouTube presentations and broadcast personality! My past, professional co-workers/ clients, current friends and I salute you – – offer Gratitude for/validation of the professional legitimacy, effectiveness, authenticity of your posts and the delightful, inspirational, down – to – earth manner in which you share with others! Thanks for the creditable information and targeting an audience who is sometimes – – seemingly overlooked (those in their 50s)…

    In the future, I intend to completely open – up my YouTube channel for public viewing and the sharing of:
    – professional, supportive, legitimate/integrity – infused, informative, motivational and inspirational content. I humbly request that you/your channel be recognized/promoted through my channel/posts and included in what I desire to become a collective endeavor. Hopefully, you will consider this request. Regardless, Fabulous 50s will remain a favorite, informative and enjoyable resource – – a solid "go – to – channel" for me. I wish you great health/happiness, prosperity/success and peace!

  44. Thank you so much Schelli! Some I cannot do at 71 but I’m trying and hoping I’ll get there. You’re fabulous‼️. Thank you for the fabulous 50’s although I’m in my 70 I’m doing your sessions everyday.

  45. πŸ‘ πŸ‘πŸ‘πŸ‘ every time I watch your channel, I realize how great you look. I’m 53 but I look much younger because I run pretty much every day for an one hour and then, I go straight to the gym. My diet is 90% plant based, I drink green smoothie, green juice, and eat raw foods, salad avocat. I started this diet 15 years age, I remember in 20s I did even feel the way I feel today. Keep up the good job. πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘

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