As we get older we have a harder time getting in shape. There’s nothing weird about it, it’s just 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 over50 years old. This simple program has been done by numerous women all over the world, so don’t think twice and start right away.
1. Squats
Stand 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.
She starts by sitting down and then getting 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.
2. Jumping jacks
Stand with your feet together and your hands by your sides.
In one motion, 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. Frog jumps (horizontal)
Squat down. With the palms of the hand touching the ground.
Keeping the form, push yourself forward and land in the same way.
Do 10 repetitions.
4. Side kick squat
Stand 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. 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. When you release, lean to the side releasing a side kick. This is a repeat. Do 12 reps 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
- Doing all 5 exercises is one set.
- Rest 1 minute at the end of a series.
- Do as many sets as you can.
- Do this set of exercises 5-6 times a week.
