Naturally, our bodies especially the female figure will start to change over time. So, with women that are over fourty the metabolism rate starts to slow down. Hormonal changes are taking place as well and the body becomes less flexible and mobile.
Therefore, this affects the physical and mental state of the women. Well guess what, regular exercise would be best in this situation. That is what we are going to share today with you. Five most effective exercises for women over 40 which will help you with the ageing process and shaping of the body.
We will show you some simple exercises which will be very useful. It is really important to start in a nice and easy way and not to exaggerate your regime. You need to be extra careful if you have not been into sports before. You need to start slow and small, and then build up from there as you go along.
1. BURPEE
For this one, you need to do squats first and rest the palms in front, then, make an iron, push back and return to the session and jump. You need to repeat depending on your physical form. Start with 10-15 and increase with time. This exercise is the best one for burning calories and staying in shape. Apart from giving you muscle strength, it will also help you increase resistance, lung volume and it will strengthen the heart.
2. SQUAT
If you do this one right, then it will help you strengthen the muscles of the buttocks, thighs, abdomen, and back. Moreover, they also have a great effect on balance and coordination. First, you need to stand up straight, with the feet shoulder-width apart. Then, level the back and bring the hips back and start to squat. Make sure your knees do not go beyond the toes. So, do deep squats and lower the pelvis as much as you can. Stary with 20 and increase gradually.
3. PLANK
The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. Depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.
A standard plank is done where you lie facedown with legs extended and elbows bent and directly under shoulders. Clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract the abs, then tuck your toes to lift your body with forearms remain on the ground. You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. Perhaps start with 15 second if you are a total beginner and work your way from there.
4. LUNGE/ATTACK FORWARD
This one is the most popular exercise. It is mainly because it allows you to work the muscles of the legs and buttocks. So, stand up straight, back and shoulder blades straight and hands along the body. Your feet need to be below the hips. This is the starting position. When you are here, you can start the attacks. Just take a step forward and keep your body straight. Then, scroll down and transfer the weight of the body to the front.
Make sure you do not tilt the body forward. Make the ascent by forcing the back of the thigs and return to initial position. You can do 10 to 15 attacks on each leg.
5. KNEE FOLD
This last exercise is perfect to work the glute muscles and keep the body toned. You need to start with the emphasis on the arms, a slight deviation in the lower part of the back. Then, remove the knees bent back and up. Do 10 to 15 repetitions in each leg.
That is it. You can always try sports like running for example or swimming. These exercises are really good and simple to do and you can do it anywhere that suits you. You can always go to the gym as well, even if you are over 40. Just do these exercises regularly and in turn they will help reduce the risk of cancer, diabetes, and arthritis. Happy trying and keep healthy.
Want to know more? Hip flexor exercise programme might just be the answer for you
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