Women over 50 face unique challenges when it comes to losing weight.
From balancing hormones to increasing metabolism, daily exercises can help women jumpstart and maintainweight loss after 50.
They can be performed at the gym or at home, with or without dumbbells.
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Keep your chest up and your shoulders back for good posture.
Begin the squat by pushing your hips back and bending your knees.
Push through your full foot to return to the starting position.
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Repeat for 12 to 15 repetitions.
A strong core contributes to overall stability and reduces the risk of injury.
To perform a plank, begin in a pushup position with your hands directly under your shoulders.
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you could also lower to your forearms.
Engage your core, and keep your body in a straight line from your head to your heels.
Hold this position, maintaining a neutral spine and avoiding any sagging or arching.
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Breathe steadily, and aim to hold the plank for 30 to 60 seconds.
Repeat for the target time.
This exercise also elevates heart rate, aiding in calorie burn.
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To perform walking lunges, stand with your feet hip-width apart.
Take a step forward with your right foot, ensuring your knee doesn’t go beyond your toes.
Lower your body until both knees are bent at a 90-degree angle.
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Push through your right heel to stand back up and bring your left foot forward.
Continue alternating legs, taking a step with each lunge.
Repeat for 12 to 15 lunges on each leg.
They also engage the arms and shoulders, helping to tone these areas and support weight loss.
To perform bent-over rows, stand with your feet hip-width apart and your knees slightly bent.
Hold a dumbbell in each hand with your palms facing your thighs.
Bend forward at your hips while maintaining a straight back.
Pull the dumbbells toward your hips, squeezing your shoulder blades together.
Lower the dumbbells back to the starting position with control.
Repeat for 12 to 15 repetitions.
Step-ups improve lower-body strength and endurance.
They also elevate the heart rate, promoting weight loss while enhancing balance.
To perform step-ups, stand facing a sturdy bench or step.
Place your right foot on the bench, keeping your chest up.
Push through your right foot to step up onto the bench.
Ensure your right knee is directly over your ankle.
Step back down with your left foot.
Repeat for 12 to 15 step-ups on each leg.
