As we get older we find it harder to get in shape. There’s nothing weird about it, it’s simple biology. However, just because it’s more difficult doesn’t mean it’s impossible.
Here we are going to give you 10 minutes of exercises for the buttocks for women over 40 years of age. This simple program has been done by numerous women all over the world, so don’t think twice and get started right away.
1. Squats
Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front 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 ground. 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.
2. Jumping Jacks
Stand with your feet together and your hands by your sides.
In one movement, jump your feet to the side and raise your arms above your head.
Immediately reverse that movement by jumping back to the starting position.
Do 30 repetitions.
3. Leapfrogs (horizontal)
Squat down. With the palms of the hand touching the ground.
Maintaining the form, push yourself forward and land in the same way.
Do 10 repetitions.
4. Side kick squat
Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front to help maintain balance.
Lower your body down so that your thighs are parallel to the ground. 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, let go, lean to the side, releasing a side kick. This is a repeat.
Do 12 repetitions on each side.
5. Leg scissors
Lie on your back on the floor. Put your arms by your sides, with your palms facing the ground.
Raise your legs a few inches keeping them straight.
Move your right leg to the left and vice versa, crossing your feet. That’s a repeat.
Perform between 10 and 15 repetitions.
plan instructions
- Performing the 5 exercises is a series.
- Rest 1 minute at the end of a series.
- Do as many sets as you can.
- Perform this series of exercises between 5 and 6 times a week.
