You may also accumulate weight and fat around your midsection more easily.
So what’s a gal to do?
Consistency is key when it comes to diet and fitness if you want to see noticeable results.
Shutterstock
“I recommend using a yoga mat, especially if you are working out on a hard floor.”
Planks
Begin planks with your hands below your shoulders and your legs kicked back behind you.
Lower to your forearms.
Shutterstock
Your body should form a straight line from your head to your toes.
Engage your core as you hold this position.
Perform three sets of 30-second to one-minute holds.6254a4d1642c605c54bf1cab17d50f1e
2.
Shutterstock
Lean back just a bit so your upper body comes to a 45-degree angle with the floor.
Clasp your hands at your heart’s center.
Continue to twist as you perform three sets of 20 reps (10 per side).
Shutterstock
Leg Raises
Leg raises are an excellent way to work the muscles in your inner and outer thighs.
check that your legs stay together as you lift them.
Then, gradually lower them without touching them to the ground.
Shutterstock
Bicycle Crunches
For bicycle crunches, lie down flat on your back on the floor.
Place your hands at the back of your head.
Lift your legs, and bend your knees.
Shutterstock
Complete three sets of 20 reps (10 per side).
Glute Bridges
To begin glute bridges, lie down on a workout mat with bent knees.
Your feet should be flat on the floor and your arms at the sides of your body.
Shutterstock
Give your glutes a squeeze at the top before lowering back down.
Complete three sets of 15 reps.
2.
Side Leg Raises
For the side leg raise, lie down on your left side with your legs extended.
Shutterstock
Your left arm should be supporting your head.
Place your right arm on your hip, or plant your palm in front of your body.
Repeat on the opposite side.
Shutterstock
Complete three sets of 15 reps per side.
11 Exercises Women Should Do Every Day for Weight Loss
3.
(The opposite end should be secured to a sturdy pole.)
Shutterstock
There should be a bit of tension in the band before you kick off the curl.
Then, curl your heels toward your glutes before lowering them back down.
verify your hips stay pressed into the floor.
Shutterstock
Complete three sets of 12 reps.
4.
Bend your knees to 90 degrees.
Keep your feet touching as you lift your right knee, mimicking a clamshell opening.
Shutterstock
verify your pelvis doesn’t move as you do so.
Then, lower your knee (or shut the clamshell).
Complete three sets of 15 reps for each side.
Shutterstock
Bend your elbows to lower your chest toward the ground before pushing yourself back up.
Keep your core engaged the entire time, and see to it your lower back doesn’t cave in.
Perform three sets of 10 to 15 reps.
2.
Shutterstock
Your legs can be bent or out straight.
Keep your glutes close to the chair or table.
Then, bend at the elbows to “dip” your body toward the floor.
Shutterstock
Press back up, and squeeze your upper arms at the top.
Arm Circles
To set up for arm circles, plant your feet shoulder-width apart, and stand tall.
Extend your arms straight out to your sides.
Then, circle your arms forward to make tiny arm circles.
Repeat the same motion by circling your arms back.
Complete three sets of 30 seconds for each direction.
Raise your right arm toward the sky.
Repeat on the opposite side.
Perform three sets of 10 rotations (five per side).
Then, breathe out as you move into the “cow pose.”
Press the tops of your feet to the floor, bring your pelvis forward, and round your back.
Perform three sets of 10 cycles.
Seated Forward Fold
The seated forward fold begins in a seated position with your legs extended ahead of you.
Breathe in, and sit up tall.
Breathe out, and fold forward by hinging the hips.
check that your back doesn’t round, but rather elongates your spine.
Complete three sets of 30-second holds.
9 Best Exercise & Nutrition Tips for Women in Their 40s
3.
(you’re able to also do this stretch on your side.)
Use your right arm to pull your right foot toward your glutes, and hold this position.
Repeat the same motion on the opposite side.
Complete three sets of 20-second holds for each leg.
Bird-Dog
This floor workout wraps up with the bird-dog.
Begin on all fours with your hands under your shoulders and your knees under your hips.
Extend your left arm and your right leg while keeping a strong core.
Bring them back in before extending your right arm and your left leg.
Perform three sets of 10 reps on each side.
