If you're over 40, you may be wondering what this means for your exercise routine. But should you definitely go to the gym? What are the best no-equipment exercises for women over 40 that you can do at home?
Non-equipment exercises using your own body weight are a simple and effective way to improve balance, flexibility and strength at home. And they're the perfect way to adapt your workout to your body's changing needs. You will be surprised how easy it is with theseExercises without equipmentfor women over 40 to get and stay in shape.
We all know that exercise is good for us. Physical activity improves, among other things, metabolism and bone density, which are of great importance for the health of women over 40. Improve your workout routine with these 7 no-equipment exercises and you'll be surprised at how fit you feel.
Lungs (lunges)
The lunge is a classic exercise without equipment that is suitable for both beginners and advanced users. It is very effective for leg strength and overall balance, which is very important for women over 40.
- Stand upright with your feet about hip-width apart.
- Take a large step forward with your right foot, landing on your heel first and then your entire foot.
- Both knees should be at a 90-degree angle, with the left knee hovering just above the floor.
- Return to starting position and repeat with left foot.
- Perform 3 sets of up to 15 reps per leg.
Exercises without equipment: glute bridge
Performing glute bridges is an effective method to improve stabilityto increase the center of the bodyand strengthen the glutes.
- Lie on the floor with your knees bent and your feet flat.
- Keep your arms at your sides with your palms facing down.
- Lift your hips off the floor until your knees, hips, and shoulders form a straight line.
- Keep your glutes and abdominal muscles tight to avoid overextending your back.
- Hold the bridge position for a few seconds before lowering yourself back down.
- Perform 3 sets of up to 10 reps.
Squats
Squats are one of the most popular lower body exercises.
- Stand upright with your feet hip-width apart and your arms at your sides.
- Lower your body as far as possible by pushing your hips back, bending your knees, and shifting your body weight onto your heels. Never let your knees go past your toes.
- Raise your arms in front of you to maintain balance.
- The lower body should be parallel to the floor and the chest should be lifted and not rounded.
- Then raise yourself to the starting position with a controlled movement.
- Repeat the exercise 10 to 12 times.
The plank is a must
The plank is an effective exercise that requires no equipment and can be done anywhere. It primarily strengthens the core, but also the shoulders, arms and glutes.
- Place your hands under your shoulders, point your toes on the floor, and squeeze your glutes to stabilize your body.
- The head should be in line with the back.
- Hold the position for 20 seconds. If you feel comfortable, hold the plank for as long as possible without compromising the position and your breathing.
The classic push-ups
Push-ups are one of the best full-body exercises you can do to increase upper body strength and work your entire core.
- Get into a high plank position with your feet slightly wider than hip-width apart.
- The shoulders should lie over the wrists.
- Make sure your core is tight and your buttocks are pulled down.
- As you lower yourself, your elbows should be 45 degrees from your body.
- Then press with your hands and lift yourself back up.
- Perform 3 sets of as many reps as possible.
Dead Bug-Übung
This exercise may look simple, but it is one of the most effectiveExercises for the abdominal muscles.
- Lie on the floor with your knees bent.
- Raise your legs to a table position.
- Raise both arms towards the ceiling.
- Extend your right leg up while simultaneously lifting your left arm above your head.
- Return to the starting position and repeat the movement on the other side.
Trizeps-Dips
With this exercise you can train the triceps and chest muscles.
- Sit on a chair and place your hands behind you.
- Place your feet on the floor, hip-width apart.
- Raise yourself on your hands and shift your body slightly forward.
- Tense your back muscles by pulling your shoulders back.
- Slowly relax downward until your elbows form a right angle.
- As you lower yourself, keep your spine vertical and don't push your elbows down.
- Return to the starting position.
- Perform 3 sets of up to 15 reps.
