Exercises For Women After Forty
As we age our body becomes weaker. After the forties, hormonal secretion decreases, muscle mass and strength decrease, and the body takes more time to recover. As we grow older, the body is getting poorer metabolism of vitamins and minerals. Our bones are weak, they decrease and become susceptible to fractures. The skin loses its natural elasticity and starts to relax. Practically, when we pass for forty, our body begins to work against us. The good news is that there is an easy way to delay this “decay process” or slow down considerably.
As many of us have noticed, naturally, as we grow older, our muscle mass decreases. Beginning from the fourth decade of life, adults can lose 3-5% of muscle mass per decade of life, and the decline in muscle mass increases by 1-2% after 50 years of age. Muscles make us stronger, burn calories and help maintain our body weight, and they are very important in balancing and bone strength. Without these three factors, we lose our independence and the possibility of free movement.
It’s much more difficult to maintain a good shape as the year’s pass, but it’s not an excuse to raise your hands.
Stand straight on your feet shoulder-width apart.
Squat and place your hands in front by your feet.
Jump back until your legs are fully extended and your body is in plank position.
Do a push-up and jump forward, push through the heels and return to the starting position.
Repeat until set is 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 is 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 forward 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.
Straight Leg Raises
Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
Raise your legs until your body is in an L shape.
Pause, lower both legs slowly and then return to the starting position.
Repeat until a set is complete. Do 3 sets of 15 reps each leg.