Women’s bodies go through many changes as they grow, so the body you have at 40 can be drastically different from the one you had at 20.
The best choice is a full-body exercise routine that is intense enough to speed up the metabolism and oxygenate the body. Exercise slows the aging process and strengthens the immune and cardiovascular systems. The benefits are many, so we recommend daily exercise to tone your muscles and stay healthy.
Below is a list of 7 workouts for women over 40 that are very effective in getting your body in shape.
1. Hip extension
The hip extension is done upside down, lifting the pelvis at the same time as one leg is extended to support the body with the other. If you want to add more intensity, keep the leg extended longer, after a few weeks you will see the results.
Do 15-20 repetitions.
2. Bridge pose
During this pose, the thyroid gland is directly massaged, which favors the release of hormones that control metabolism. Lie face up on the mat with your hands on the floor at the sides of your body, legs bent and feet apart at the level of your hips. Lift your hips to form a bridge with your body. Try to touch your ankles with your hands and hold this position for at least one minute.
3. Squat
This exercise is known all over the world and, in addition to being simple and easy to perform, it is considered beneficial for various muscles, not only the buttocks. If you do it frequently, your body will prevent osteoporosis and, over time, bad postures will be corrected.
Perform 10-15 repetitions.
4. Fire Hydrant
This exercise is very similar to the previous one, except that the leg to be lifted is stretched sideways instead of up and back. Do not exert too much force during the exercise or you may injure yourself.
Repeat 15 to 20 times.
5. Reverse lunge
To perform this exercise, place your legs slightly apart and parallel to your shoulders. With your back straight, step forward and bend your knees 90 degrees. The thigh of the front leg should be parallel to the floor as you switch legs.
Do 15 repetitions of this exercise.
6. Bridge leg extension
This exercise will not only help to tone your buttocks, but will also help to tone your abdomen.
Perform 10 repetitions on each leg.
7. Cobra pose
In addition to losing weight, you will firm your buttocks and tone your abdomen. On the mat, face down, place the palms of your hands on the floor next to your chest, but lift the upper part of your body, keeping your head up; you will remain in the cobra pose, with your body bent backward and on the floor, but with your head slightly raised, looking up. Hold this static position for 5 seconds for 10 rep.