Finding just the right game plan tolose weightcan be a struggle.
This becomes increasingly true as you endure the natural bodily changes that occur with aging.
For instance, women tend to accumulate extra inches around their midsection after going through menopause.
Shutterstock
Shedding unwanted weight calls for a well-rounded workout routine with benefits that specifically aidweight loss in women.
Below, you’ll find five weight loss workouts for women to choose from.
These workouts are not only effective for dropping pounds but also contribute to boosting your overall health and fitness.
Shutterstock
And when you’re finished reading, learn about these5 Standing Exercises for Faster Weight Loss After 50.
They engage multiple muscle groups while promoting weight loss.
Stand with your feet together and your arms at your sides.
Shutterstock
Jump your feet apart while simultaneously raising your arms overhead.
Quickly return to the starting position by jumping your feet together and lowering your arms.
Complete three rounds of 45 seconds.
Shutterstock
They help improve endurance and agility.
Begin in a pushup plank position with your hands under your shoulders.
Alternate bringing your knees in toward your chest, keeping a brisk pace.
Shutterstock
Complete three rounds of 45 seconds.
Burpees
Burpees are a total-body exercise that combines strength training with cardio.
They elevate the heart rate, burn calories, and build muscular endurance.
Shutterstock
Start by standing with your feet hip-width apart.
Drop into a squat position, and place your hands on the ground.
Kick your feet back into a pushup position.
Shutterstock
Perform a pushup, then jump your feet back to the squat position.
Explosively jump up, reaching your arms overhead.
Complete three rounds of 45 seconds.
Shutterstock
Additionally, strength training releases endorphins, which help to balance hormones and reduce stress.
They also enhance lower-body strength and endurance.
Hold a dumbbell close to your chest with both hands.
Shutterstock
Stand with your feet shoulder-width apart.
Squat down by pushing your hips back and bending your knees.
Keep your chest up and your back straight.
Shutterstock
Push through the full foot to return to the starting position.
Complete four sets of 12 reps.
2.
Bent-Over Dumbbell Rows
Bent-over dumbbell rows are effective for sculpting the back and toning the arms.
Shutterstock
Building lean muscle through strength training helps increase the body’s calorie-burning capacity.
Hold a dumbbell in each hand with your palms facing your body.
Bend at your hips and knees, keeping your back flat and your chest up.
Shutterstock
Lower the dumbbells toward the ground.
Pull the dumbbells to your hips by squeezing your shoulder blades together.
Lower the dumbbells back to the starting position.
Shutterstock
Complete four sets of 12 reps.
3.
Stand in front of a sturdy platform or bench with your feet hip-width apart.
Hold a dumbbell in each hand, allowing your arms to hang naturally at your sides.
Shutterstock
As you straighten your elevated leg, bring your opposite knee up toward your chest.
Step back down with the elevated foot, returning to the starting position.
Complete four sets of 12 reps. Additionally, core exercises target multiple muscle groups that help womenachieve a tight, toned midsection.
Shutterstock
A strong core also supports better posture and balance.
Lie on your back with your hands behind your head.
Lift your legs off the ground, and bend your knees.
Bring your right elbow and left knee toward each other while straightening your right leg.
Alternate by bringing your left elbow and right knee toward each other while straightening your left leg.
Complete three rounds of 20 seconds.
Russian Twists
Russian twists are excellent for working the oblique muscles and enhancing core strength.
A strong core contributes to better posture and overall stability.
Sit on the ground with your knees bent and your heels on the floor.
Lean back slightly, keeping your back straight.
Hold a weight or a medicine ball with both hands.
Twist your torso to the right, bringing the weight or ball to the outside of your right hip.
Return to the center and then twist to the left.
Complete three rounds of 20 seconds.
Begin in a pushup position with your hands directly under your shoulders and your toes on the ground.
Hold this position, focusing on keeping your abs and glutes tight to prevent your hips from sagging.
Complete three rounds of 20 seconds.
Treadmill Sprints
Treadmill sprints are a high-intensity cardio workout that effectively burns calories and accelerates fat loss.
They also enhance cardiovascular endurance.6254a4d1642c605c54bf1cab17d50f1e
Start by walking or jogging on the treadmill to warm up.
Increase the speed to a sprinting pace for 30 seconds.
Slow down to a walk or jog for recovery for 60 seconds.
Repeat the sprint-recovery cycle for 10 minutes, gradually increasing the time as you’re able.
It’s an efficient way to get your heart rate up.
Hold the handles of the jump rope in each hand.
Swing the rope over your head, and jump over it as it passes under your feet.
Keep your jumps light and controlled.
Begin with 10 minutes, gradually increasing in five-minute intervals each week.
Stand on the treadmill with your feet hip-width apart.
Start the treadmill at a slow pace, usually around two to three mph.
Maintain a steady pace and posture, engaging your core muscles.
Gradually increase the incline or speed as your fitness improves.
Aim for a starting duration of 10 minutes, and gradually add five minutes each week.
It can complement other weight loss workouts.
Start on your hands and knees in a tabletop position.
Lift your hips toward the ceiling, straightening your legs.
Press your palms into the ground and keep your heels as close to the floor as possible.
Hold the pose for 30 seconds, focusing on deep breaths.
Warrior II Pose
Warrior II is a yoga pose that helps build lower-body strength and balance.
It also encourages mindfulness and body awareness, which can support healthy eating habits.
Start in a lunge position with your right foot forward and your left foot back.
Turn your left foot out to the side, and align your heels.
Extend your arms out to the sides at shoulder height.
Bend your right knee to a 90-degree angle, keeping your knee over your ankle.
Gaze over your right hand.
Hold the pose for 30 seconds, focusing on deep breaths.
Begin in a prone position, lying face down on your yoga mat with your arms extended.
Engage your core muscles to support your spine, and press your palms firmly into the mat.
Lift your legs and hips off the ground, keeping them straight and parallel to the floor.
Inhale as you bend your knees, bringing your feet toward your head.
Exhale, and extend your legs upward, lifting your hips higher.
Hold the pose for 20 to 30 seconds, focusing on controlled breathing and maintaining balance.
Repeat five to 10 times.
