8 Essential Exercises for Women Over 40 – Stay Fit, Strong, and Healthy!
As we age, things change—especially after 40. If you haven’t been active before, this might be the time when you start noticing your muscles shrinking and those pesky fat deposits building up. Don’t worry, it’s not too late to turn things around!
Whether you were active in your younger days or not, movement is key to staying healthy. Exercise can help you prevent health issues, boost your energy, and honestly, make you feel fantastic!
We’re not here to judge—this is all about finding a fresh and fun way to move your body. These exercises are slightly different from the usual stuff, but that’s what makes them more exciting (and effective!). You don’t need any special equipment, so you can easily do them at home.
Here are 8 simple exercises that are perfect for women over 40. These moves will help you build strength, and the best part? They can make your workout routine more fun! Give them a try, and you’ll feel the difference in no time.
1. Crunches
1️⃣ Lie down on the floor with your knees bent and feet flat on the ground.
2️⃣ Place your hands beside your ears (this will prevent neck strain). Lift your shoulders and upper back off the ground, facing the ceiling. Exhale as you lift as high as you can.
3️⃣ Hold for a second, then inhale as you lower back down. This is a great move for targeting your upper abs.
✅ Do 15 to 25 reps.
2. Squats
1️⃣ Stand with your feet just a little wider than shoulder-width apart and keep your chest lifted.
2️⃣ Extend your arms in front of you to help with balance.
3️⃣ Lower yourself like you’re sitting in an invisible chair, keeping your head up and chest forward.
4️⃣ Lower until your thighs are parallel to the ground, pushing through your heels to stand back up.
✅ Complete 12 reps.
3. Squat with Side Kick
1️⃣ Stand with your feet wider than shoulder-width apart, and keep your chest lifted.
2️⃣ Extend your hands in front of you for balance.
3️⃣ Lower into a squat, then push back up and kick your leg out to the side. This counts as one rep.
✅ Do 12 reps per side.
4. Double Leg Lifts
1️⃣ Start by lying on your back with your legs straight up in the air and your hands behind your head.
2️⃣ Slowly lower your legs down as far as you can without touching the floor, keeping your abs tight.
3️⃣ Bring your legs back up to the starting position.
✅ Repeat 10 times.
5. Reverse Crunches
1️⃣ Lie flat on the ground with your arms by your sides and your legs bent at a 90-degree angle over your hips.
2️⃣ Flex your feet and lift your hips off the floor, extending your legs toward the ceiling. Lower back down to the starting position.
✅ Do 15 reps.
6. Burpees
1️⃣ Stand with your feet hip-width apart and your arms at your sides.
2️⃣ Squat down, placing your hands on the floor in front of you.
3️⃣ Jump your feet back into a plank position, then lower your chest to the ground.
4️⃣ Jump your feet forward again into a squat, then jump straight up with your hands reaching toward the sky.
✅ Do 10 reps.
7. Walking Lunges
1️⃣ Stand tall with your feet shoulder-width apart and your hands at chest height.
2️⃣ Step forward with one leg, bending both knees until your back knee almost touches the floor.
3️⃣ Push off your front foot and step forward with the opposite leg, continuing to alternate legs as you move forward.
✅ Take 20 steps, alternating legs.
8. Vertical Frog Jumps
1️⃣ Stand with your arms hanging down toward the floor.
2️⃣ Squat down, keeping your torso upright and your head lifted—this is your starting position.
3️⃣ Jump as high as you can, then land softly, absorbing the impact with your legs. Repeat immediately.
✅ Do 10-15 jumps.
These exercises are a great way to shake up your usual routine and keep your body strong and healthy as you age. Remember, it’s never too late to start! You’ve got this—just give yourself the time and love your body deserves. Let me know how it goes!