15 Effective Daily Exercises for Women Over 40

Lifestyle | By Cole Damon | March 13, 2018

Once a woman hits the age of 40, she begins to dread that her glory days are over. IF she didn't take care of her body in her yesteryears, she will fear that it is too late now to adopt a strict gym regimen. But we are here to tell you that it is not too late. It never is. You can start out slow and then adopt a more hardcore routine. This article will help you to get started.

Do Burpees

This high intensity cardio exercise will stimulate your metabolism. This is all the more important when the metabolism rate slows down after a certain age. Do this exercise at least twice in a week. Careful not to over do it.

Do the squats

Women want to have a round backside but after they reach the age of 40, they will begin to lose their muscle mass. But squats are the answer to all your buttocks problems. They should be done properly however.

Do you have backpain?

One of the best ways of getting rid of back pain is to perform the plank. Planks engage the core muscles of your body while also stimulating your back, this eventually results in relief from all the pain.

Using dumbbells

Although every segment of the adult population is under the risk of getting arthritis, the chances only get higher once you hit the age of 40. The best way to prevent this from happening is to perform deadlifts and overhead presses.

Glute bridge

When done properly, it is probably the simplest way to get the perfect posterior. There are a ton of different variations you can use to both strengthen and shape your backside. It also increases the rate at which your body burns fats.

Y to T raises

One of the effects of aging is getting sarcopenia which is a gradual loss of skeletal muscle. Eventually it can result in bad posture and shoulder and back pain. It is thus important to strengthen the muscles before they get weakened.

Get an elliptical machine

Elliptical machines are the perfect gym equipment which you should have in your house. They are better than a treadmill. They allow you to keep a health heart because of the low impact cardio. Do this three times a week for 30 min.

Walk and jog

Sometimes it is better to just walk around and explore the outsides. If you have a dog, take it out for a walk and use this as an excuse to bond with it over some low impact light cardiovascular workout.

Do some yoga

After reaching the age of 40, most women are likely to become more depressed. But it has been shown scientifically that yoga helps to regulate the mood and fight off negative emotions such as depression, stress and anxiety.

Back squat

Also called the barbell back squat, it engages the entire muscle group of your body and is the best leg developing movement you can hope to achieve without going over to the gym. It increases both strength and helps with the posture.

Bench press

It helps to develop the pecs, shoulders and triceps. It gets rid of all the fat and improves your posture. It is better to experiment with smaller weights and then increasing it slightly. It isn't something reserved only for men.

Romanian deadlift

This is one of the most important exercises available for your lower back and gives you the perfect, round set of glutes. It also compliments your body with a good set of legs, making the hamstrings more flexible.

Kettleblell swing

It is sometimes excused for a squat but it is anything but. The Kettlebell swing is an explosive exercise and requires you to be slightly experienced with weights. If done properly, it combines both a cardio aspect and gives you a ripped physique.

Suspended push up

Another advanced exercise we believe should be reserved for women who are slightly more experienced. Because the handles are unstable, it leads to more muscle fibers being activated, leading to greater muscle strength. You might just experience gains in a short period of time.

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