Women’s bodies go through many changes over the years, so the body you have in your 40s can be drastically different from the one you had in your 20s.
When a woman reaches 30, she can lose between 3 and 10% of her body mass. This percentage increases 10 years later.
This phenomenon not only affects the appearance of the body, but also causes weakness and decreases mobility and strength. To avoid these consequences, it is essential to lead a healthier lifestyle in which daily exercise becomes an integral part.
The best option is to perform a full-body exercise routine that is intense enough to speed up metabolism and oxygenate the body.
Exercise delays aging and strengthens the immune and cardiovascular systems. The benefits are many, so we suggest you exercise daily to tone your muscles and stay healthy.
Below you will find a list of 7 exercises for women over 40 that are very effective in getting your body in shape.
Exercise 1: Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back. Inhale. Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed. Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat. Complete 10 reps on the same side, before repeating the remaining reps on the other side.
Exercise 2: Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.
Exercise 3: Squat
Stand tall with your feet a little more than shoulder-width apart and your chest lifted. Extend your hands out in front of you to help maintain your balance.
Start by sitting down and then stand up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.
Exercise 4: Fire Hydrant
Start on all fours, with your knees just below your hips and your hands just below your shoulders. Keep your back and neck straight and look straight ahead. Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position. When you finish, repeat the exercise on the opposite side. Do 12 reps on each side.
Exercise 5: Reverse lunge
Stand with your hands on your hips or with your hands behind your head. Step back with your right leg and squat down until your knee almost touches the ground. Return to the starting position. Do 10 reps, then switch sides.
Exercise 6: Plank
Lie on the floor, face down. Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above). Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time. Rest about a minute between repetitions. Try to resist as long as possible.
Exercise 7: Cobra Pose
Lie on your stomach to do cobra pose. The head should look down and the legs should be hip-width apart. The palms of the hands should be on the ground, each on its respective side of the chest. Use your palms to push your chest up. The legs and pelvis should remain on the ground. Stretch your neck well while looking at the sky. Breathing is the key: don’t forget to inhale and exhale! Hold the pose for a few seconds before returning to the starting position. Complete 3 sets of 15 repetitions.