As we age, our body couldn’t hold on to the rigorous exercises and limits we pushed before. Our joints couldn’t hold it, we feel sore very fast and get tired easily. Well, if you’re over 40 and you still can rock your workouts as good as you were in the 20’s you are lucky! But in this post we include all of the women that are over 40, because these exercises are really good and everyone can make them. Let’s go:
1. Burpees
- Stand straight with your feet shoulder-width apart.
- Squat and place your hands in front of your feet.
- Jump back until your legs are fully extended and your body is straight in a plank position.
- Do a push up and jump forward, push through the heels and return to the starting position.
- Repeat until the set is complete.
- Perform 3 sets of 10 reps.
2. Squats
- Stand tall on your feet hip width apart and your arms down on the side.
- Start lowering your body, back down with the buttocks and press the weight onto your heels.
- Keep a neutral spine at all times and don’t make sudden moves, never let your knees go over your toes.
- Repeat until the set is complete.
- Perform 3 sets of 15 reps.
3. Planks
- Get into push up position on the floor.
- Now bend your elbows 90 degrees and rest your weight onto your forearms.
- Keep your torso straight and your full body, straight with no sagging or bending.
- Your head should be relaxed and try to look at the floor.
- Hold as long as you can and release.
- Hold the position for one minute.
4. Lunges
- Place the hands with the hips, pull the shoulders back and stand tall.
- Step forward with your right leg and start to lower your body until the front knee is bent 90 degrees.
- The back knee should never touch the floor.
- Repeat on the other leg.
- Repeat until the set is complete.
- Perform 3 sets of 20 reps.
5. Straight Leg Raises
- Lie on your back with the hands by your sides or underneath your gluts.
- Raise your legs until your body is in an L shape.
- Pause, lower both legs and return to the starting position.
- Repeat until the set is complete.
- Perform 3 sets of 15 reps.
Source: durchsleben.com