The female body undergoes several changes as she ages, so the physique you have at 40 may be very different from the one you had at 20.
A woman can lose between 3 and 10% of her body mass by the time she turns 30. Ten years later, the percentage rises.
Sarcophagi is a phenomenon that not only affects how the body looks but also weakens, reduces mobility, and weakens strength. To avoid these effects, it’s imperative to live a healthier lifestyle that includes daily exercise.
The ideal option is to perform a schedule of full-body exercises that is intense enough to boost metabolism and oxygenate your body. Exercise boosts the immune and cardiovascular systems and delays the aging process. The advantages are numerous, thus we advise exercising every day to keep your muscles toned and healthy.
You may find a list of 7 very efficient exercises for women over 40 to get their bodies in shape below.
Exercise 1: Hip extension
Upside-down hip extension involves elevating the pelvis while simultaneously extending one leg to support the body with the other. Keep the leg extended for longer if you want to increase the intensity; you will see the results after a few weeks.
Do 20–30 repetitions.
Exercise 2: Bridge pose
This position physically massages the thyroid gland, which encourages the release of hormones that regulate metabolism. Your feet must be separated at the level of your hips while you lay face up on the mat with your hands by your sides and your knees bent. To create a bridge with your body, lift your hips. Hold this stance for at least a minute while attempting to touch your ankles with your hands.
Exercise 3: Squat
This exercise is well-known around the world and, in addition to being straightforward and quick to carry out, is thought to be good for a number of muscles, not only the buttocks. Your body will prevent osteoporosis if you do it consistently, and incorrect postures will eventually be fixed.
Perform 10 to 15 repetitions.
Exercise 4: Fire Hydrant
The only difference between this exercise and the one before it is that the leg being lifted should be stretched laterally rather than up and back. Avoid exerting too much effort during the activity since you risk getting hurt.
Do 20–30 repetitions.
Exercise 5: Reverse lunge
You must stand with your legs slightly apart and parallel to your shoulder in order to complete this exercise. Step forward while maintaining a straight back, then bend your knees 90 degrees. When you swap legs, the thigh of the front leg should be parallel to the floor.
15 times in total.
Exercise 6.: Cobra pose
You not only tone up your abs and reinforce your buttocks when you lose weight. You will remain in the cobra posture with your body bent backward and on the ground, but with your head slightly raised and gazing upward. Lie face down on the mat and place the palms of your hands beside your chest. Then, lift the upper part of your body while maintaining your head position. After holding this position for 5 seconds, take a break.
Let nothing—not even age—keep you from achieving your exercise objectives. There is no better fitness regimen for women over 40 aiming to slow the aging process than strength training.