Exercises for women over 40
If you were not active during your youth, you may find yourself thinking about things a lot from the age of 40 onwards. During this period, muscles begin to decrease and fat deposits seem to increase.
So, regardless of whether you have been active in the past, do not continue to avoid body movement. This can lead to a number of health problems, so practice regular exercise and protect yourself against future adverse events.
Plus, you’ll feel a lot better after you get used to that way of life.
We’re not here to judge you, so relax. What we’re trying to do is offer something new to your workout. We’re going to share with you exercises that may be slightly different than what you’re used to, but that doesn’t mean they’re any less effective. As the landscape changes more, so to speak, you may also need to adapt the exercises to get a good result.
Stress during this period of life (from the age of 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 require 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 workout routine every day, and there are those who can do it several days a week, and then there are those who practice from time to time. But regardless of which group you belong to, sometimes all you think about is 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 regular workout a little different and more fun. No special equipment is needed, which means you can do them at home. Isn’t that 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 to do is follow these exercises for women over 40! Do them right by following the instructions in the images below.
1. ABS
First you need to lie down on the floor. Next, keep your hands by your ears instead of behind your head to avoid neck strain and bend your knees with your feet flat on the floor.
Next, lift your shoulders and upper back up off the floor with your face pointing towards the ceiling and 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 your upper abdomen.
You should repeat it 15 to 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.
Start by sitting up, then stand 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 core tense and push your body up through your heels to return to the starting position.
Do 12 reps.
3. SQUAT WITH SIDE KICK
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain balance.
Lower your body down so that your thighs are parallel to the floor. Put all of your weight on your heels. Keep your core tight and push your body up through your heels to return to the starting position.
As you do so, release and lean to one side, releasing a side kick. This is one rep.
Do 12 reps on each side.
4. DOUBLE LEG RAISES
Start by lying on the floor with your legs raised and your hands behind your head and breathe deeply. This is the starting position.
Slowly lower your legs as far as you can without touching the floor.
Then raise your legs back to the starting position.
Repeat 10 times.
5. REVERSE ABS
First, lie on the floor with your arms at your sides, palms facing down, and your legs at a 90-degree angle over your hips.
Your feet should be bent. Then, lift your hips off the floor using your core muscles while your legs extend towards the ceiling and return to the starting position.
Repeat this 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 flat 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 a squat position.
Jump up and raise both hands overhead.
Do 10 reps.
7. WALKING LUNGE
First, stand with your feet shoulder-width apart and your hands at chest height.
Next, take a step forward with one leg and bend your knees until your back knee almost touches the ground.
Return to the starting position, having taken that step forward.
Then do the same with the other leg. Always moving forward.
Count 20 steps, alternating both legs.
8. VERTICAL FROG JUMP
You have to stand up with your arms facing the ground.
Then, squat down, keeping your torso upright and your head up. This will be your starting position.
Next, you have to jump up as high as you can.
When your feet come into contact with the ground, you have to absorb the impact with your legs. Then jump again.
Do 10 to 15 jumps.
