Strength training for women very different from the typical workouts most youngsters follow. Some women lose their motivation for exercises, or they just do not have enough time for it. Regular workout isn’t just making you look perfect but also makes you feel healthier and happier.
If you’re one of them, you should seriously change your mind and try to make some workout plan to lose your extra weight and straighten your core. Extra weight may be the reason for developing hypertension, heart diseases, high cholesterol level and increase the risk of stroke and heart attack.
Today many sports clubs recruit groups from women of transitional age and teach them a special set of exercises designed for the physical capabilities of women of 40 years of age. Their advantage is that, without overstressing the body, they allow you to lose weight and feel as good as your overall condition allows during the menopause.
5 effective exercises to strengthen the abdominal muscles and remove excess fat.
Begin on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.
2. Bird Dogs
You should start on all your fours, and then stretch your left leg and right arm in a straight line. After that bend them and touch your right elbow to your left knee. Go back to the starting position.
You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it 10 times.
Start with a standing position. Your feet should be shoulder-width apart. Then lower your body into a squatting position, placing your hands on the floor in front of you. Get your feet back and lower your chest to do a push-up. Bring your chest back up. With feet in the starting position, stand up and then jump into the air while clapping your arms overhead. Repeat it 10 times.
5. Twist Crunches
- Stand tall on your feet hip width apart and your arms down of your side
- Start to lower your body back as far when you can of pushing your hips back and bending your knees and pushing your body weight into your heels
As you’re lowering into the squat your arms will begin to raise out in front of you as balance
- Keep a neutral spine at all times and never let your knees go over your toes
The lower body should be parallel on the floor and your chest should be lifted at all times not rounded.
- Repeat until set are complete.
- Do 3 sets of 15 reps.