With age, women tend to gain extra weight more easily, especially after the age of forty, as the body stores more fat. Regular physical activity reduces the accumulation of fat tissue and maintains a consistent consistency.
Skinny midsection at forty years old? This is conceivable. To shape your body and dispose of the out of shape skin that goes with maturing, here are eight activities that are ideally suited to women over the age of forty, according to a report by author Sarah or published by the French magazine "Santi Plus".
1. Squat exercise
It is one of the best exercise to get tight and full buttocks, and squatting should be exercised properly to avoid back pain:
Stand with your legs crossed, proportional to your shoulder width, and extend your arms in front of you, keeping your back straight.
Breathe deeply while going down as if you were sitting in a chair, pushing your buttocks back so that your thighs are parallel to the floor, without lifting your feet.
Repeat the exercise three times a day, 10 times each, twice a week to get satisfactory results.
2. Lower body stretching exercises
With age, the muscles of the knee in the back of the thighs become rigid and unable to make certain movements. Thanks to this exercise, these muscles restore their flexibility. To practice this exercise, you need a table that reaches the height of your hips:
Place your right foot on the table while keeping your left leg straight.
Gradually fold your right knee.
Hold this position for 10 seconds by stretching the right knee until you feel stretched.
Repeat the process with the left foot.
- You should do this exercise 10 times per foot.
3. Bridge exercise for the buttocks
To maintain your buttocks muscles, do this exercise:
Lie on a rug and keep your feet sticking to the floor.
Bend your knees up to 90 degrees.
- Push your hips up by tightening the abdominal muscles to lift the buttocks.
Maintain this position for five seconds.
Relax your body gradually and bring your hips back to the ground.
Do three groups of this exercise by repeating these movements 10 times.
4. Exercise of the brachial biceps muscle
After the age of forty, it is common for fat to form under your arms. This exercise, which is used using an elastic band, aims to tighten this area of the body:
Stand with your legs relatively apart, put the elastic tape on the bottom of your left foot, and hold the hands of both ends of the elastic.
Bend your arms until you reach your shoulder blades, with your palms facing you.
Return your arms to the first position.
Repeat this process 10 times,and after change the foot that you will place into the elastic band.
5. Jump rope
Rope jumping exercise strengthens the heart and the entire muscles of the body, and helps burn the most calories. To practice this exercise:
Stand and stretch your stomach muscles slightly.
Jump on your fingertips, so as not to hurt yourself.
- You can choose to jump feet together or with one foot. it is advisable to alternate between the two so that the exercise is more effective.
6. Plank exercise
After menopause, belly fat appears. This exercise is especially suitable for women who want to strengthen their abdominal muscles to remove fat:
You should lie down with your arms crossed, with your forehead rested.
Tighten your stomach muscles and keep this position as possible.
Relax your muscles, rest for a minute, then repeat.
7. Maintain balance on one leg
As people get older, the balance is lost. Therefore, it is necessary to exercise regularly to maintain balance:
Try to rest on one leg.
Raise the other and put your hands on your hips. Change the leg and repeat the process.
8. Yoga for body and soul
Yoga is also a beneficial exercise for body and soul. By focusing on breathing, yoga poses help you gain flexibility.
In addition, yoga allows you to relieve stress and promote a feeling of well-being in everyday life. It is recommended to practice yoga three times a week to take advantage of all its benefits.
Author: Steav