Exercises for women over 40 years old
If you were not active during your youth, from the age of 40 onwards it may be “that you give it a lot of thought.” During this period, muscles begin to decrease and fat deposits appear to increase.
Therefore, regardless of whether you have been active in the past, do not continue to avoid body movement anymore. This can lead to a number of health problems, so exercise regularly and protect yourself against future adverse events.
Plus, you’ll feel much better after getting used to that way of life.
We are not here to judge you, so calm down. What we are trying to do is offer something new to your workout. We are going to share with you exercises that may be slightly different from what you are used to, but that does not mean they are less effective. As the scenario changes more, so to speak, the exercises may also have to be adapted to obtain a good result.
Stress in this period of life (from age 40) is particularly high, mainly due to caring for children and family, parents, health, work and family finances. For all these reasons, women in their 40s experience subtle changes in their bodies that need attention.
Getting into top shape is a long and tedious process, we all know that, but there are some happy ladies who can dedicate some time to a training routine every day, and there are also those who can do it several days a week, and there are also those that practice from time to time. But regardless of which group you belong to, sometimes you just think about how sick you are of the same routine, despite how effective it is.
So what we propose here is a set of 8 exercises that will not only strengthen your core, but will make your usual workout a little different and more fun. No special equipment is needed, which means you can make them at home. Isn’t it just amazing?
You may find it hard to believe sometimes how something so simple can be so effective, but it doesn’t matter, what matters is the result.
All you need is to follow these exercises for women over 40! Make them well following the instructions in the images below.
1. ABDOMINALS
First you have to lie down on the ground. Next, keep your hands next to your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
Next, lift your shoulders and upper back away from the floor with your face pointing toward the ceiling, then exhale as you go up as high as you can.
Hold the position for a second and then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
You must repeat it between 15 and 25 times.
2. SQUATS
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front of you to help maintain balance.
She starts by sitting you down and then standing up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
Do 12 repetitions.
3. SQUAT WITH SIDE KICK
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front of you to help maintain balance.
Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
When you do it, lean to one side and release a side kick. This is a repeat.
Do 12 repetitions per side.
4. TWO LEG LIFTS
5. REVERSE ABS
First lie on the floor with your arms at your sides and your palms facing down and your legs over your hips at 90 degrees.
The feet should be flexed. Next, lift your hips off the floor using your core muscles as your legs extend toward the ceiling and return to the starting position.
You have to repeat it 15 times.
6. BURPEE
Stand with your feet hip-width apart and your arms at your sides.
Lower yourself into a squat position with your hands on the floor in front of you.
Push your legs back into a push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to the squat position.
Jump and raise both hands above your head.
Do 10 repetitions.
7. WALKING LUNGE
First of all, you should stand with your feet shoulder-width apart and your hands at chest height.
Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
Return to the starting position having advanced that step you have taken forward.
Next, do the same with the other leg. Always moving forward.
Count 20 steps alternating both legs.
8. VERTICAL JUMP FROG
You have to stand with your arms facing the floor.
Next, squat down, keeping your torso upright and your head raised. This will be your starting position.
Next, you have to jump up as much as you can.
When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump again.
Perform between 10 and 15 jumps.
