If you were not active during your youth, after the age of 40 it becomes even more difficult to lose weight and get back into shape, as muscles begin to shrink and fat deposits increase.
Whether you have been active in the past or not, it is important not to continue to avoid exercising your body, as it is also important to prevent future health problems.
Below we share some exercises that are slightly different from those you are used to, but are much more effective and particularly suitable for those over 40.
Abdominal crunches
- Lie on the ground, place your hands near your ears (and not behind your head) and bend your knees, keeping your feet firm on the floor.
- Lift your shoulders and entire upper back, tightening your abdominal muscles.
- Hold the position for a second, then slowly return to the starting position. This exercise trains the upper abdomen.
- Repeat 15-20 times.
Squats
- From a standing position, with your feet slightly separated and your chest raised.
- Extend your hands in front of you to keep yourself balanced.
- Sit down and then stand up, as if there were an imaginary chair, keeping your face facing forward.
Lower your body so your thighs are parallel to the floor. - Tighten your body muscles and push your body up with your heels to return to the starting position.
- Do 12 repetitions.
Squat with side kick
- From a standing position with your feet slightly apart, extend your hands in front of you to maintain balance.
- Lower your body, bringing your thighs parallel to the ground.
- Tighten your body muscles and push through your heels to return to the starting position.
- When you get up, kick to the side. This is a repeat.
- Perform 12 repetitions on each side.
Double leg lift
- Start by lying on the floor, with your legs raised and your hands behind your head. This is the starting position.
- Slowly lower your legs, without touching the floor.
- Raise your legs again until you return to the starting position.
- Repeat 10 times.
Reverse crunch
- Lie on the floor with your arms at your sides and palms facing down and your legs at your sides at 90 degrees.
- Bend your feet, then lift your hips off the ground using your core muscles as you lift your legs and then return to the starting position.
- Repeat 15 times.
Burpees
- Start by doing a squat.
- Drop down to a push-up and then jump up.
- Repeat 10 times.
Walking long
- From a standing position, with your legs slightly apart and your hands on your chest, take a step forward with one leg until your back knee almost touches the floor.
- Return to the starting position, then repeat with the other leg, still moving forward.
- Take 20 steps alternating legs.
Vertical frog jump
- From a standing position, with your arms towards the floor, squat down keeping your torso upright and your head raised.
- Jump as far as you can.
- When your feet hit the floor, you need to absorb the impact with your legs. Then jump back.
- Perform 10-15 jumps.
