Once a woman reaches 40, she notices her body changing. She may be gaining weight in different areas or notice that some muscles have turned to unattractive flab. It’s hard to work out when you are working and raising kids, but these exercises can help keep you in shape and improve your health.
1. Burpees
Burpees aren’t easy, but they are effective. They stretch and tone the muscles in the legs and abs and can get your heart pumping. They are considered high intensity, so they are likely to get your metabolism working, and that means you will burn more calories and fat.
2. Squats
Squats help tone your glutes and are a good way to stretch the muscles in the back, knees, and ankles. They can also help increase muscle mass, which is something many women start to lose after they read the age of 40.
3. Planks
Planks help strengthen your core, arms, and legs. Doing this exercise for just a couple minutes a day, three times a week, can help you tone the core muscles of the body. It strengthens your abs, pecks, and muscles in your back that help to support your spine.
4. Dumbbells
If you suffer from joint pain, the use of dumbbells can help. Use them with simple exercises to help make them more intense and effective. You can find dumbbells in different weights at your local health and fitness store.
5. Glute Bridge
If you sit in the office all day, you probably don’t get to work out your glutes very much, other than sitting on them. When you do glue exercises, your butt muscles are working and it can help loosen them up and reverse the effects of sitting all day. When you do this exercise, put your hands and arms at your side and squeeze your butt muscles. This will help lift your body from the chair. Squeeze them and slowly drop your body back to the chair. Repeat as many times as you want.
6. Y-to-T Raises
These exercises help strengthen your arms, shoulder and back and can help fight muscle weakness and bone disease. According to the Journal of Bone Metabolism, they can also fight sarcopenia, which “is a degenerative loss of skeletal muscle associated with aging. So, if you’d like to prevent bad posture and back and shoulder aches, it is very important to strengthen the muscles of your back and shoulders.”
7. Elliptical
Being on an elliptical machine can help increase your heart rate and make it stronger. It can also help burn a lot of calories and get your body in shape. If you don’t have an elliptical in your own home, consider joining a gym where you can use the machine there. You can also find classes for elliptical workouts.
8. Walking
You can fit walking into your schedule and it’s easy on the joints. You can walk with friends, talk to work, walk to lunch, or just walk for fun. Walking helps tone your body and get your heart pumping. Being outside is also good for your mood and mental health.
9. Yoga
Yoga is a great way to open your mind and relax and also keep your muscles stretched and toned. Yoga has just as many mental benefits as it has physical benefits. It’s low pressure and you can do it at your own pace. It’s great for woman of all ages, and you can do it almost anywhere. Joining a yoga class will also give you more chances to socialize.
10. Cycling
Cycling works out all the muscles in the body, and it can burn a lot of calories. You can ride your bicycle to work or to the store or just ride it for fun. It’s a great way to stay in shape and get some fresh air. You can even peddle a stationary bike to burn calories and strengthen your muscles.
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