Top 5 Exercises For Women Over 40 Should Do Every Week
If you are in relatively good shape with no joint problems, then by all means, go for the hardcore bootcamp but if you suffer from bad knees, sore hips or other joint problems, you may want to try more isolated and gentle movements than a bootcamp would typically offer.
Top 5 Exercises for Women Over 40
Follow along with these demonstrations at home and get better every day!
1. Stand straight on your feet shoulder-width apart.
2. Squat and place your hands in front by your feet.
3. Jump back until your legs is fully extended and your body are in plank position.
4. Do a push up and jump forward, push through the heels and return to the starting position.
5. Repeat until set are complete.
- Do 3 sets of 10 reps.
- Stand tall on your feet hip width apart and your arms down of your side
- Start to lower your body back as far when you can of pushing your hips back and bending your knees and pushing your body weight into your heels
As you’re lowering into the squat your arms will begin to raise out in front of you as balance
- Keep a neutral spine at all times and never let your knees go over your toes
The lower body should be parallel on the floor and your chest should be lifted at all times not rounded.
- Repeat until set are complete.
- Do 3 sets of 15 reps.
- Get into pushup position on the floor.
- Now bend your elbows 90 degrees and rest your weight on your forearms.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
- Do 1 minute.
- Place the hands with the hips, pull the shoulders back and stand tall
- Step forwards on your right leg and slowly lower the body until the front knee are bent to 90 degrees
- The back knee should never touch the floor
- Push yourself back up to the starting position for quickly but safely for possible
- Repeat on the left leg
- Do 3 sets of 20 reps.
5: Straight Leg Raises
1. Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
2. Raise your legs until your body is in an L shape.
3. Pause, lower both legs slowly and then return to the starting position.
4. Repeat until set is complete.
- Do 3 sets of 15 reps each leg.