Our bodies change so much as we age, and the body we have in our 40s may be very different from the one we had in our 20s. In this article we suggest 5 exercises that are aimed at women over 40 to stay young, flexible and healthy.
When your metabolism slows down, your hormones also begin to fluctuate more. The exercises we suggest below help you stay fit, maintain good bone density, increase muscle mass and reduce the effects of aging.
It is important, once you reach and exceed the age of 40, to focus more on form than speed when choosing an exercise routine, as there are more benefits to burning fat more slowly. Not to mention that these exercises are also safer and require less physical effort.
1. Burpees
To perform this exercise, start by doing a squat, lower yourself to a push-up and then jump up.
This is another high-intensity exercise that, although not for everyone, allows us to burn about one and a half calories per burpee.
2. Leg raises
Lie on your back, with your legs together. He lifts his legs, keeping them very straight, until his butt is off the ground.
Slowly return to the starting position and, without touching the floor, raise your legs again.
3. Squats for over 40s
From a standing position, join your arms as in the image and bring your butt down, bending your knees.
Keep your shoulders and back straight as you descend. Once your pelvis is below your knees, stop and slowly return to the starting position.
4. Lunges
Start with your feet together with your legs slightly apart at shoulder height and your hands on your hips. Take a step forward and bend your knees well until you form a 90° angle with your front leg and touch the floor with your back leg.
Try to always keep the weight of your torso in the center and never exceed the tip of your foot with the knee of your front leg. Repeat the same exercise with the other leg.
5. Plank
To do the plank, place your palms on the ground, forming a straight line with your body. Starting from the classic push-up position, he places the weight of his body on his toes, contract his buttocks and align his head with his back.
Contract your abdomen and breathe calmly. Hold the position for 20 seconds, increasing the time as your physical condition improves.
