7 EXERCISES FOR WOMEN OVER 40 THAT THEY SHOULD DO EVERY WEEK

As women age, it becomes increasingly important to prioritize physical fitness and maintain an active lifestyle. Regular exercise not only helps to improve overall health but also enhances strength, flexibility, and mental well-being.

In this article, we will explore seven exercises that are specifically beneficial for women over 40.

By incorporating these exercises into your weekly routine, you can promote longevity, maintain a healthy weight, and enjoy an active and fulfilling life.

Exercise 1: Donkey kick

• Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
• Inhale.
• Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
• Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
• Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Exercise 2: Glute bridge

• Lie face up with your knees bent and feet resting on the floor.
• Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you are in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.

Exercise 3: Squat

• Stand with your feet slightly wider than shoulder width apart and your chest raised.
• Extend your hands in front to help maintain balance.
• Start by sitting down and then get 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.

Exercise 4: Fire Hydrant

• Start on all fours, with your knees just below your hips and your hands just below your shoulders.
• Keep your back and neck straight and look forward.
• Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold the position for a few moments and lower your leg to the starting position.
• When you finish, repeat the exercise on the opposite side.
• Do 12 repetitions on each side.

Exercise 5: Reverse Lunge

• Stand with your hands on your hips or with your hands behind your head.
• Take a step back with your right leg and bend down until your knee almost touches the ground.
• Return to the starting position.
• Do 10 repetitions and then change sides.

Exercise 6: Plank

• Lie on the floor, face down.
• Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
• Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
• Rest approximately one minute between repetitions.
• Try to resist as long as possible.

Exercise 7: Cobra Pose

• Place yourself face down to do the cobra pose. The head should look down and the legs should be hip-width apart.
• The palms of the hands should be on the floor, each one on its respective side of the chest. Use force with your palms to push your chest up.
• The legs and pelvis must remain on the floor. Stretch your neck well while looking at the sky. Breathing is the key: don’t forget to inhale and exhale!
• Hold the posture for a few seconds before returning to the starting position.
• Complete 3 sets of 15 repetitions.