When we get older, it gets more and more difficult to find motivation to do anything. This is especially true when it comes to working out. You try a couple of exercises, which do not work for you at all and you start to think that all is lost and there is nothing you can do.
That is not entirely true. All you need is a correctly chosen set of exercises to help you get back in shape. That is something we have been busy with recently. We have been looking for a set of exercises to help you not only lose some weight but also to get you abs that anyone would be jealous of. We think we succeeded with the research, now it is your turn to succeed with the result!
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- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
#2. Plié Squats
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- Stand up straight with a tight core and flat back. Position your feet wider than shoulder-width. Your toes should be facing out diagonally. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
- Complete this wide stance squat by having your thighs come parallel with the ground. Pause and slowly return to the starting position without locking your knees. Repeat.
#3. Bench Tricep Dips
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together. Complete 1 full push up.
- Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start postion. Repeat.
#6.Plank Knee to Elbow
- Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders. Push yourself up into the plank position.
- Maintaining a tight core and flat back, bring your left knee to your right elbow. Pause and slowly return each to the starting point. Repeat with the other side and keep alternating.
- Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
#8. Curtsy Lunge
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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