8 Basic Exercises for Women Over 40

| May 8, 2022 | Bodybuilding and Fitness Nutrition | No Comments

If during your youth you were not active, from the age of 40 it may be “that you give your head a lot of thought.” During this period, the muscles begin to shrink and fat deposits appear to increase.

So regardless of whether you’ve been active in the past, don’t keep avoiding body movement anymore. This can lead to a number of health problems, so exercise regularly and protect yourself against future adverse events.

Also, you will feel much better after getting used to that way of life.

We are not here to judge you, so don’t worry. What we’re trying to do is bring something new to your workout. We are going to share with you exercises that may be slightly different from what you are used to, but that does not mean that they are less effective. As the scene changes more, so to speak, you may also have to adapt the exercises to obtain a good result.

Stress in this period of life (from the age of 40) is particularly high, mainly due to caring for children and family, parents, health, work, and the family economy. For all these reasons, women in their 40s experience subtle changes in their bodies that need attention.

Getting into top shape is a long and tedious process, we all know that but there are some happy ladies who can devote some time to a workout routine every day, and there are also those who can do it several days a week, and there are also those who practice from time to time. But regardless of the group you belong to, sometimes you only think about how fed up you are with the same routine, despite how effective it is.

So what we’re proposing here is a set of 8 exercises that will not only strengthen your core, but make your regular workout a little different and more fun. No special equipment is needed, which means you can make them at home. Isn’t it just amazing?

You may find it hard to believe sometimes how something so simple can be so effective, but it doesn’t matter, what matters is the result.

All you need is to follow these exercises for women over 40! Make them right by following the instructions in the images below.

Crunches

  • First, you have to lie on the ground. Next, keep your hands by 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 off the floor with your face pointing toward the ceiling, then exhale as you go as high as you can.
  • Hold the position for a second, 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 a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on 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 tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

SQUAT WITH SIDEKICK

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • When you release, lean to the side releasing a sidekick. This is a repeat.
  • Do 12 reps on each side.

DOUBLE LEG LIFTS

  • Begin by lying on the floor with your legs elevated and your hands behind your head, and take a deep breath. This is the initial position.
  • Slowly lower your legs as far as you can without touching the ground.
  • Then raise your legs to the starting position.
  • Repeat 10 times.

REVERSE CRUNCHES

  • First lie on the floor with your arms by your sides, palms down, and your legs over your hips at 90 degrees.
  • The feet must be flexed. Next, lift your hips off the ground using your core muscles as your legs extend toward the ceiling and return to the starting position.
  • You have to repeat it 15 times.

BURPEE

  • Stand with your feet hip-width apart and your arms at your sides.
  • Lower into a squat position with your hands flat on the ground in front of you.
  • Push your legs back to the push-up position and lower your chest to the ground.
  • 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.

WALKING LUNG

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

VERTICAL FROG JUMP

  • You have to stand up with your arms towards 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 far as you can.
  • When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump back.
  • Perform between 10 and 15 jumps.