8 BASIC EXERCISES FOR WOMEN OVER 40 YEARS OLD

As women age, maintaining an active lifestyle becomes increasingly important for overall health and well-being. Regular exercise not only helps to manage weight and prevent chronic diseases but also improves bone density, boosts mood, and enhances cognitive function.

In this article, we will explore eight basic exercises tailored specifically for women over 40, focusing on strength, flexibility, and cardiovascular fitness. So, let’s dive in and discover how these exercises can help you embrace fitness and wellness in your 40s and beyond.

CRUNCHES

• First you have to lie down on the ground. Next, keep your hands next to your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
• Next, lift your shoulders and upper back away from the floor with your face pointing toward 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 the upper abdomen.
• You must repeat it between 15 and 25 times.

SQUATS

• 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 floor. 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.

SQUAT WITH SIDE KICK

• Stand with your feet slightly wider than shoulder width apart and your chest raised.
• Extend your hands in front to help maintain balance.
• Lower your body down, so that your thighs are parallel to the floor. 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.
• When you do it, let go, lean to one side and release a side kick. This is a repeat.
• Do 12 repetitions on each side.

TWO LEG LIFTS

• Start by lying on the floor with your legs elevated and your hands behind your head and breathe deeply. This is the initial position.
• Slowly lower your legs as much as you can without touching the ground.
• Next, raise your legs to the starting position.
• Repeat 10 times.

REVERSE CRUNCHES

• Stand with your feet hip-width apart and your arms at your sides.
• Lower yourself into a squatting position with your hands resting on the floor in front of you.
• Push your legs back to the push-up position and lower your chest to the floor.
• Return to position two, pushing both feet forward to return to the squatting position.
• Jump and raise both hands above your head.
• Do 10 repetitions.

WALKING LUNGE

• First of all, you must stand with your feet shoulder-width apart and your hands at chest height.
• Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
• Return to the initial position having advanced that step you have taken forward.
• Next, do the same with the other leg. Always moving forward.
• Count 20 steps alternating both legs.

VERTICAL JUMP FROG

• You have to stand with your arms facing the ground.
• Next, squat down, keeping your torso upright and your head raised. This will be your starting position.
• Next, you have to jump up as much as you can.
• When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump again.
• Perform between 10 and 15 jumps.