The body of women goes through many changes when they grow up, so the body you have at 40 can be drastically different from the one you have at 20.
When a woman reaches 30, she can lose between 3 and 10% of her body mass. This percentage increases 10 years later.
This phenomenon is called sarcophagi and not only affects the body’s appearance, it also causes weakness and decreases mobility and strength. It is essential to lead a healthier lifestyle in which daily exercise becomes an integral part to avoid these consequences.
The best choice is to do a full-body workouts routine which is intense enough to speed up the metabolism and to oxygenate your body. Exercises slows down aging and strengthens the immune and cardiovascular systems. The benefits are many, so we suggest exercises daily to tone your muscles and stay healthy.
You may be interested in: 7 yoga exercises to lose belly fat and strengthen your core
Below you will find a list of 7 workouts for women over 40 that are very effective to get your body in shape.
Exercise 1: Hip extension
Hip extension is done upside down and lifting the pelvis at the same time as one leg is stretched out to support the body with the other. If you wish to add more intensity, keep the leg stretched out longer, after a few weeks you will see the results.
Do 15–20 repeats.
Exercise 2: Bridge pose
During this pose, the thyroid gland is directly massaged, which favors the liberation of hormones that control the metabolism. You must lie down on the mat, face up, with your hands on the ground at the sides of your body, with your legs bent and your feet separated 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.
Exercise 3: Squat
This exercise is known all over the world and besides being simple and easy to perform, it is considered beneficial for various muscles, not only the buttocks. If you perform it frequently, your body will be preventing osteoporosis and over time bad postures will be corrected.
Do 10–15 repeats.
Exercise 4: Fire Hydrant
This exercise is very similar to the previous one, only that the leg to be lifted should be stretched sideways instead of up and back. Do not make too much effort during the exercise, as you could cause an injury.
Do 15–20 repeats.
Exercise 5: Reverse lunge
To perform this exercise, you must position your legs slightly apart and parallel to your shoulder. With your back straight, take a step forward and bend your knees 90 degrees. The thigh of the front leg should be parallel to the ground when you switch legs.
Do 15 repeats.
Exercise 6: Bridge leg extension
This exercise will not only benefit your buttocks, but will also improve the appearance of your abdomen.
Perform 10 repetitions for each leg.
Exercise 7: Cobra pose
In addition to losing weight, you reaffirm your buttocks and tone up your abdominal. On the mat, face down, put the palms of your hands on the ground beside your chest, but raise 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 ground, but with your head slightly raised, looking upward. Keep this static position for 5 seconds, and then rest.
Don’t let age stop you from reaching your fitness goals, whatever they may be. If you’re a woman over 40 looking for an exercise routine, there’s no better way to reverse the aging process than with strength training.
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