8 Effective Core Exercises For Women Over 40 Years Old
Many women over 40 lose their motivation for exercises, or they just don’t have enough time for it. Regular workout is not just making you look perfect but also makes you feel healthier and happier. If you are 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.
In this article, you can find some exercise which can help you maintain your health and straighten your body.
Start 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, and 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. For more info about push-ups, I recommend reading this article.
2. Dumbbell Step-ups
Take a dumbbell or dumbbell and hold it under your chin. Stand on a bench in front of you. Then place your right foot on the bench and stand up on the bench. As you stand up to bring your left knee up and to your waist. After that, step back down off the bench.
Lie on the ground on your right side. Then place your right hand behind your head and bend your stacked knees. Lift your right knee up and try to keep your feet together. Hold the position for several seconds and then lower your leg down. Repeat this exercise for 10 times and then switch sides.
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.
5. 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. Do this 10 times and then switch legs.
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 lying on your back with hands under your head. Then you should lift your legs in the air. Straighten the legs out, tilt your feet back, so the bottom of your feet is facing up, and touch your heels together. After that, you need to rotate your feet to the right in a small circle. Make a pause and then repeat the exercise. (4)
8. Double Crunches
To begin this exercise, you should lay on your back with the knees bent. Place your hands under your head and lift feet off the ground till they get perpendicular to the ceiling. Then raise your upper body and hold the position for several seconds. Then lower the body down to the ground. Do this 15 times.