Top 5 Exercises for Women over 40s

Losing weight is not a problem for some, but it is a real problem for some. But losing weight after 40 years can be a real struggle. Why is that? This is due to the fact that in that period of life women follow unique hormonal changes, adjustments to a new lifestyle and so on. Consideration should be given to the exercises you will be able to do when you reach that particular age.

Whether you are in your forties or just approaching your fourth decade, we will delight you with the fact that weight loss is still possible. But you need to plan ahead, exercise smarter and have a good and proper diet full of essential nutrients that will keep your body young and strong. With daily exercise, health care, healthy eating it is possible to lose extra pounds or maintain a healthy weight.

Here are the Top 5 exercises that are great for women of this age and that are not too strenuous or demanding.

 

Burpees

This exercise affects the muscles of the legs, and at the same time serves to stretch the other muscles.

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How to perform the exercise?

 

  • Stand in an upright position. Squat and put your hands in front of your feet.

 

  • Stretch your legs back while holding on to your arms which should be outstretched and your body should be raised in a push-up position.

 

  • Then return to your original position with your hands clasped to your feet.

 

  • Now stand up and stretch your arms up. Repeat this exercise in 3 sets.

 

Squats

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The squats strengthen the muscles of the legs and buttocks. With this exercise you will train your lower body and knees. If you feel excessive pressure in the knees during the exercise, you can use a chair as an aid.

 

How to perform the exercise?

Put the chair behind you and stand with your legs as wide as your hips.
Bend your knees and lower yourself and hold for a few seconds.
Do 3 sets of 20 squats each.

Lunges

This exercise helps to stretch the muscles of the legs.

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How to perform the exercise?

 

  • Stand upright with your hands on your hips.

 

  • Take a step forward, with one knee touching the floor, and the other kneeling in a 90-degree angle.

 

  • Repeat this exercise with the other leg, then alternately in 3 sets.

 

Straight Leg Raises

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To do this stretch you need a soft mat to lie on. This exercise stimulates circulation, reduces muscle pain, and at the same time affects the lower abdominal muscles.

How to perform the exercise?

 

  • Lie on a soft surface

 

  • First stretch one leg, then the other leg, grasping the ankles with your hands and staying in this position for about 10 seconds

 

  • Then do this stretch with both feet at the same time

 

  • Then place your hands next to your body and raise both legs at the same time to make a 90 degree angle with your body and legs. Repeat this several times.

Planks

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This exercise affects the whole body at the same time, improves the strength of the muscles of the arms, legs, abdomen.

How to perform the exercise?

  • For this exercise it is desirable to have a soft mat.

 

  • Lie on your stomach on the mat. Lift your body, leaning on your elbows, forming a 90-degree angle between your upper arm and palms.

 

  • Lean on your toes in the lower body. Look at the floor with your head.

 

  • Stay in this position for as long as possible. Or do it in a series of 10 second holding position, then rest for 5 seconds and again 10 second hold, rest for 5 seconds as long as you can.

In addition to these exercises, walks in the open air can also help you control your weight. This may not seem like a classic exercise, but it is the best thing you can do for yourself. It is enough to go outside and you can run slowly or just walk. Fresh air will maintain your youthful appearance and improve the condition of your skin. In this case, you can also try brisk walking, which is considered the best exercise for women older than 40 years. Fast walking reduces the risk of heart disease and increases lung capacity. In addition, it strengthens the bones, and some believe that brisk walking is a real beauty treatment.