Are you tired of the constant quibbles with your husband about your less than ideal body? Are you tired of looking in the mirror and seeing a flabby lady of indefinite age instead of a slender beautiful woman? This does not sound pleasant but every second housewife and every third working woman with children can give a positive answer to these similar questions. A constant "whirlwind" of domestic affairs or 100% workload does not leave you time for caring for yourself, going to a fitness club or group training.
However, you can change the situation: there are home exercises for women over forty who want to lose weight and get rid of the shortcomings of their figure. They are good, because they do not require much time but they are very effective. Try to exercise at least twice a week. You may start with walking in the park or jogging to warm up your body. After that, you should get to the most important exercises: stretching exercises. You should do them so you do not lose your muscle tone.
- Stand with your feet together and place your hands on your hips. Engage your leg and pelvic muscles by feeling your inner thighs, upper thighs and buttocks pulling together. At the same time, engage your abdominal muscles, pulling your belly button toward your back. Lengthen your back, all the way from your tailbone to the top of your head.
- Bend your knees slowly, making sure that your knees move directly over your second toes and that your heels stay on the floor. You might feel a stretch on the backs of your calves when you bend your knees.
- This is a normal sensation. As your knees bend, your buttocks will have a tendency to stick out. Keep your abdominal muscles engaged and your back lengthened to prevent this common problem.
- Straighten your knees slowly, feeling your leg and pelvic muscles coming back together.
- Lie down on a flat surface or mat.
- Start with your legs straight, then come up.
- Touch your toes, and then let your torso fall back down
- Bring your legs up into the air, touching your toes again.
#3. Triceps Dip
- Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor.
- Lower slowly as far as you can, then press back up powerfully.
- Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. - Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement. Extend arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.
- Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
- The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low.
#5. Wall Sit
- Stand with your back flat against a wall. Walk your feet out about about 2 feet in front of you, feet spread about 6 inches apart.
- Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Hold this seated position for 20-60 seconds, contracting your abdominal muscles.
- Straighten your legs and come back to a standing lean against the wall. Change the angle of your bent knees to change the intensity of the exercise.
#6. Side Plank and Rotate
- Lie on your left side your knees straight. Prop your upper body up on your left elbow and forearm. Brace your abs as if you were about to be punched in the gut.
- Raise your hips until your body forms a straight line from your ankles to your shoulders. Now raise your right arm atraight above you so that it’s perpendicular to the floor.
- Reach under and behind your torso with your right hand, and then lift your arm back up to the starting position. That’s 1 rep.
#7. Plank Arm Leg Raises
- Raise body upward by straightening body in straight line between ankles, knees, hips and shoulders.
- Raise one leg, knee extended, until foot is above hip height, while raising the opposite arm, elbow fully extended with hand above shoulder height.
#8. Leg Raises
- Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
- As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this - portion of the movement and hold the contraction at the top for a second.
- Now, as you inhale, slowly lower your legs back down to the starting position.
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