As women get into their 40s, 50s and 60s their bone density changes, so resistance work and loading are vital. Planks, push-ups and dips are a must. 

Try Xtend Barre trainer Shay Stafford’s top moves to get tighter abs and firmer glutes.

Tip: You can use your glutes when you are sitting, standing, walking and lifting. You can engage your abdominal muscles whilst at your desk, driving in your car and simply breathing. Once you start to think about it, you'll find yourself switching on these muscles more and more. And what's more, your posture will improve, meaning you'll feel stronger, more elegant and have a healthier spine too.

© Prevention Australia