Every age body has different needs, the same happens with exercise, not all women work the same, so it is important to know these abs workouts for women over 40.
According to studies published by The National Institute of Health, United States, it is important to exercise regularly, and that with age the muscles lose tone.
These ten exercises will allow you to strengthen your abs in no time and lose belly fat. What are you waiting for?
1. Command Plank
Do: 60 seconds
Starting in a high plank, tighten your abs and place your feet hip-width apart. Stay in this position for 30 seconds. Be sure to keep your back straight!
Tighten your abs, lower your left arm and then your right arm until you are in a low plank. Keep your back straight as you push yourself up to a high plank. Repeat after 15 seconds and finish with the high plank.
2. Downward Facing Dog
Do: Hold for 10 seconds
From your high plank, push your buttocks back and press your weight toward your heels. Place your arms shoulder-width apart and keep your legs extended.
Stay in this position for 10 seconds, pushing your hips back, until you feel a deep stretch in your hamstrings and the back of your arms. Then return to your high plank and repeat five times.
3. Flutter Kicks
Do: 3 repetitions of 20 seconds
Start lying on your back on a mat. Keep your arms by your side and your palms facing down. Tighten your core and lift both legs until they are extended, hovering slightly above the ground.
Continue to tighten your abs and keep your legs straight as you take turns kicking your legs up and down with quick movements. Make sure your lower back is in contact with the mat the entire time.
4. Oblique Crunches
Do: 10 repetitions per side
Lie down with your left hand behind your head and your right arm extended at a 90° angle to your body, with the right palm facing down. Tighten your abdominal muscles, lift your right knee and bend it over your right side until your left elbow touches your right knee.
Reverse the movement until you are back in the starting position. Have you done your repetitions? Switch sides and repeat everything again.
5. Russian Twist
Do: 20 repetitions, using a 5 kg weight (or a stack of books).
Lie on your back with your knees raised and bent at 45° and your feet hovering just above the floor. With both hands, hold the weight above your chest. Use your abdominal muscles to lift your torso to a 45° angle with the floor.
Slowly rotate your torso to the right side, keeping your arms extended and straight. Pause and then rotate to the left side. This is 1 repetition.
6. Partial Sit-Up
Do: 40 repetitions
Lie on your back with your knees bent and your feet tucked under a weight (or get your gym buddy to stand on it) and extend your arms forward.
Use your abs to lift yourself up and touch your knees with a short, quick movement – lift only your head, shoulders and upper back off the floor. Return and repeat. Can you feel the fire in your upper abdomen?
7. Fitness Ball Press-Up and Knee Tuck
Do: 20 repetitions
Start in a high plank with your feet on top of a fitness ball. Tighten your abs for stability and do a push-up – pause once you’re back up.
Tighten your abs and keep your feet on the ball, pull your knees toward your chest, pause and then return to your starting position. That’s one repetition – keep going.
8. Upward Back Bend
Do: Hold for 10 seconds
Lie face down on the mat. Keep your palms on the ground at your shoulders and your elbows against your sides. Lift your chest off the ground by pushing into the ground with both hands.
Retract your navel toward your spine so you protect your lower back, bend your upper body back as far as you can, tilting your head and chest up. Hold for five breaths and release.
9. Stability Ball Pass
Do: 10 repetitions
Start lying on your back with your arms extended above your head. Hold a fitness ball between your hands. Tighten your abs, lift your upper body and raise your legs until you are able to pass the ball from your hands to your feet.
Squeeze both sides of the ball with your legs, then lower your legs and upper body back toward the floor. Pause for a moment and then come back up so you can bring the ball back toward your hands.
10. Side Plank Dips
Do: 60 seconds on each side
Lie on your left side, with your left elbow on the floor and your legs stacked. Tighten your abs, Lift yourself up into a side plank and raise your right arm above your head.
Lower your left hip again and then lift it back up into a side plank. Repeat as many times as you can in 30 seconds. Now switch sides. Painful, isn’t it?
So, how does that feel? Repeat this circuit 3 to 5 times, depending on your desired results (and energy level).