The Only 6 Exercises That Women Need To Get In Shape After 30

When you reach the age of forty, it becomes difficult to keep track of your body. The thing is that your body may respond differently to diet and training.

Organism after the age of 35 is prone to collecting cholesterol. Then the danger of developing cardiovascular disease begins, and also when we turn 35 years. Our body experiences some physical and emotional changes that occur gradually and makes us feel uncomfortable and uncertain. One such change is that it becomes difficult to get control weight and it is also difficult to keep your body thin and toned.

Here’s what you can do to keep your organism in good shape, be turns and be healthy! Drink enough water to keep your body hydrated and perform these exercises 3 to 5 times a week, for 6 weeks. Work hard and you will get what you deserve! Well, scroll down to see how to perform these moves!

Goblet Squat

• Stand with your feet apart and your hips turned slightly outward.
• Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
• Bend at the hips, knees, and ankles to lower into a squat.
• Continue until your hips are slightly lower than your knees.
• To rise up, push your feet back to the ground and return to the starting position.
• Complete 10 reps, rest, and repeat for a total of two to three sets.

Dumbbell swing

• You have to start standing with your legs wider than hip-width apart and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.
• Next, you have to lean your chest forward, swing the kettlebell back between your legs and then push your hips forward until you’re in a standing position.
• And then, simultaneously, throw your arms straight in front of you while maintaining a firm grip on the dumbbell and repeat.
• You have to make sure that you are pushing your hips back and forth.
• Complete between 15-20 swings.

Burpees

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

Dumbbell Deadlift

• Hold a dumbbell in each hand.
• Bend at the waist and slightly bend the knees, letting the dumbbells fall close to the floor.
• Come up to the starting position. That’s a repeat.
• Try to perform between 10 and 15 repetitions.

Dumbbell lunge

• Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
• Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
• Go back to the starting position.
• Repetitions: 12 to 20 repetitions with each leg.

Plank

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