5 exercises for women over 40 for a slim waistline

A woman's body goes through many changes as she ages, and the body you have at 40 can be drastically different from the one you had at 20. These are 5 exercises that, if you are part of the generation of women over 40, it is recommended that you start doing them regularly every week to stay younger, flexible and healthy for longer.

These changes in women of this age are very noticeable as metabolism slows down, hormones begin to fluctuate more. Rather than ignore these changes, women over 40 can engage in certain types of fitness routines and strength training exercises – and strength training in particular – to stay in shape, maintain bone density, increase muscle mass and reduce the effects of aging.

In fact, the era of 80s and 90s fashion sweat and leggings aerobics has come to an end with older women embracing bodybuilding as a way to stay in shape. That said, most women still don't train properly, especially as they get older.

Choose form over speed

It is important for women over 40 to focus more on form than speed when strength training because they benefit from slow fat burning. They are also much less likely to injure themselves with slow, deliberate movements. The body heals more slowly after 40 and ligaments are more delicate, so take your time and focus on getting the right range of motion first. Slow and steady wins the race when it comes to strength training.

Beware of high impact programs

Strength training for women over 40 is very different from the typical workouts that most young people follow. As we age, our bodies are less able to withstand the rigors of running and jumping, especially in the joints and bones. Workout programs are very competitive and tend to involve high impact movements, leading to knee pain, back pain and other stresses.

If you're in relatively good shape and don't have joint issues, go for a challenging workout routine – but if you suffer from knee, hip pain or other joint issues, you might want to try the gentler moves isolated and that a bootcamp would typically offer.

Benefits of bodybuilding for women over 40

Physiologically, the benefits of consistent strength training include increased muscle size and tone, improved muscle strength, and improvements in bone density. This is especially important for older women, who are at higher risk for osteoporosis and bone fragility.

After menopause, women's estrogen levels decline, which is the hormone that protects your bones. Strength training is one of the few ways women can make their bones denser.

Adding muscle can also give your metabolism a much-needed boost during those years when it tends to naturally slow down. Additionally, lifting weights has also been shown to improve psychological health, increasing self-esteem, confidence, and strength.

In addition to increasing your endurance, power, and strength, some studies suggest that strength training can also improve intelligence and productivity. Exercising gets blood flowing to your brain, which helps keep your mind sharp.

Type 2 diabetes and cardiovascular disease at bay with resistance exercise after 40

Other benefits of including strength training in your exercise program are a lower risk of type 2 diabetes and cardiovascular disease. In a study of 36,000 women between the ages of 47 and 98, it was found that women who participated in strength training had a 30% lower risk of type 2 diabetes and a 17% lower risk of cardiovascular disease than those who did not.

Finally, many seniors find that they sleep less and are more tired than their younger counterparts. Strength training has been linked to better sleep and calmer nights, which we all know is great for looking and feeling young.

Don't let age stop you from pursuing your fitness goals, whatever they may be. If you're a woman over 40 looking for an exercise routine, there's no better way to reverse the aging process than with strength training. Go get some weights and get to work!

5 Exercises Women Over 40 Should Do Every Week

Here are tips for doing strength training at home for beginners and experts alike. These exercises are beneficial, so without further ado, here are some basic guidelines for women over 40 who are trying to stay fit and young through strength training.

1. Burpees

The burpee is a true full-body exercise that works most major muscle groups while improving your cardiovascular fitness and testing your balance and coordination. If you could only do one exercise for the rest of your life, the burpee would be a smart choice to keep you in the best shape possible.

Burpees are a full body workout that targets a variety of muscles, and they're pretty simple to do. The standard burpee looks like this:

Come down and place your hands on the floor in front of you, a little further than your feet.

Jump on both feet and get into a plank position.

Lower yourself into a push-up position, with your chest touching the floor.

Push back to plank position.

bring your feet back to your hands.

Jump up in the air, arms stretched upwards.

2. Leg up

Leg lifts are a great exercise used to build core strength and all you need is a yoga mat. To do good leg lifts:

Lie on your back with your legs together and straight.

Raise your legs toward the ceiling until your butt lifts slightly off the floor.

Slowly start lowering your legs to the floor until they are just above them, hold this position.

Raise your legs to the ceiling and repeat.

3. Squats for mature women over 40

For women over 40, squats are a very effective exercise that works the glutes, quads, hips, hamstrings, and core. To perform this strengthening exercise:

Stand with your feet slightly wider than shoulder width apart, your hips should be in line with your knees, and your knees should be in line with your ankles.

Keep your shoulders back.

Extend your arms in a straight line and cross them at a 90° angle.

Bring your hips back and start bending your knees.

Keep your shoulders and chest straight and your back straight as you begin to bend.

Squat down until your hips are below your knees.

Stand up and repeat.

4. Slots

Lunges are a good exercise for toning the lower back and legs. They are easy to make, but maintaining proper form is important:

Keep your upper body straight, shoulders back and relaxed. Your chin should be pointed up and your heart should be hooked.

Step forward with one of your legs, then lower your hips until your knees are bent at a 90 degree angle. Your front knee should be directly over your ankle and your other knee should not be touching the floor.

Keeping your weight on your heels, push back, up, and start again.

5. Plank

The plank is a static strength training exercise that helps strengthen core muscles. The standard board looks like this:

Place your hands on the floor, directly below the shoulders and slightly wider than shoulder width apart. It should look like you're about to do a push-up.

Keep your fingers on the floor and squeeze your glutes. Do not hyperextend or lock your knees.

Secure a point on the floor to keep your neck and spine neutral.

Hold this position for 20 seconds.

If you're a woman over 40, adding strength training to your exercise routine doesn't have to be difficult, and the fact that you can do many of these exercises from the comfort of your home makes it much easier. The benefits of denser bones, stronger muscles, and a lower risk of cardiovascular disease and type 2 diabetes are all the more reason to start strength training today.