We all know that the body and the female figure tend to change with the passage of time. The years make their own adjustments. Women 40+, the metabolism slows down, hormonal changes occur and the body becomes less flexible and mobile.
This greatly affects both women’s physical condition and their mental state. You can assimilate such a situation and drop your hands, or you can try to change something.
The best remedy for all age changes is regular exercise. Today, we have prepared the 5 most effective exercises for women 40+, which will reduce the signs of aging to almost nothing, and will help shape the body.
Complex of exercises for every day for women 40+
Next, you’ll see a set of exercises and training videos, but for now let’s talk about why training is so useful and, first of all, you need to pay attention when you start classes.
The desire to improve and put the body in tone is fine, and it is the right way to start. But in this effort, it is important not to exaggerate . If you did not participate in sports before, then you must be careful. It is best to start small and then add loads. It is very important to focus on the quality of the exercises, not on the speed. It is better to do it slowly, but correctly.
5 Essential Exercises for Women 40+
The classic burpee consists of five stages: you perform squats, you rest your palms in front of you, you make an iron, you push back, you return to the session and you jump from this position. The amount of repetitions depends on your physical form. You can start with 10-15 and gradually increase the tempo.
This exercise can scare you, because it seems quite complicated. Believe, strive, and you can do it. Yes, it contains several exercises and involves all muscle groups, but does not require training or special equipment. Doing it at home is not difficult, not for the Women 30+, or the Women 40+.
This is one of the best exercises to burn calories. It allows not only to stay in shape, but also to develop muscles. In addition to muscle strength, routine helps increase resistance, lung volume and strengthen the heart.
The correct squatting position strengthens the muscles of the buttocks, thighs, abdomen and back. In addition, squats have a great effect on balance and coordination.
It is important to learn how to do squats correctly. Therefore, stand up straight, with your feet shoulder-width apart. The back should be level, so as not to overload the lower part of the back. Slightly bring your hips back and start to squat.
The most important rule: the knees should not go beyond the toes. Do deep squats, lowering the pelvis as low as possible. The weight on the heels, then you can work well the gluteus muscle. Start with 20 sit-ups and gradually increase your number.
It is the best exercise for the buttocks, the back, the stomach and all the body that you can imagine. With your help, you can strengthen the abdominal muscles, improve posture, accelerate metabolism and even get rid of bad mood.
The most important thing in this exercise is to take the correct starting position (you can support yourself on the hands or on the elbows). It is better to make the bar in the elbows to avoid injuries to the hands. You must place the elbows directly below the shoulders.
Your spine should be straight from the pelvis and up to the top. Deflection in the lower back is unacceptable. Do not force your hands, they are not so important in this exercise. The main thing is to tighten the muscles of the abdomen and buttocks. Stay in this position as long as possible. Repeat several times.
This is one of the most popular exercises in the world, and for several reasons. In essence, it allows you to work perfectly the muscles of the legs and buttocks. As in the case of squats, the correct technique is important.
Stand up straight, back and shoulder blades straight, hands along the body. The feet should be exactly below the hips. This is your initial position, now begins to make attacks. Take a step forward, keep the body straight. Scroll exactly down, transferring the weight of the body to the front.
It is important not to tilt the body forward and not help the leg supported. Make the ascent by forcing the back of the thigh, and return to the starting position. Perform 10-15 attacks on each leg.
And the last exercise on our list is perfectly suited to work the glute muscles and keep the body in tone.
The initial position is in four points, the emphasis is on the arms, a slight deviation is allowed in the lower part of the back. Now, alternately, remove the knees bent back and up. You have 10-15 repetitions in each leg.
It’s never too late to play sports. These exercises are certainly very useful and should be done without fail, but you can also add gym classes or register in the gym. We have prepared a short list of tips on how to stay fit, even if you are over 40 years old, be sure to read this article.
If you regularly do the exercises, you can save yourself not only the size of the clothes, but also the health of the joints and the cardiovascular system. In addition, regular sequences can reduce the risk of cancer, diabetes and arthritis. Take care of yourself and take care of your health!