“Exercises that don’t require any equipment are essential to your fitness repertoire,” says McNulty.
Keep reading to learn all about the best no-equipment exercises for women in their 40s.
Squats
Thesquatis a powerhouse movement that targets the glutes, quadriceps, and hamstrings.
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“The squat is one of the most well-knownlower-body exercises, and for a good reason.
The motion mimics many everyday joint movements and helps improve overall stability and mobility,” says McNulty.
Get started by standing with your feet about hip-width apart.
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Push off your right foot to return to the starting position, then repeat on the other side.
Perform three sets of 12 to 15 reps per leg.
Glute Bridges
The glute bridge is growing in popularityand for good reason.
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This exercise is excellent forboosting lower-body strength and stability.
Engage your glutes to lift your hips off the floor.
Pause at the top, then lower your hips back down.
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Tricep dips also enhance upper-body strength and increase muscle definition.
“As the name implies, triceps dips target the triceps muscles at the back of your upper arms.
Walk your feet forward, and lower your body, bending your elbows to 90 degrees.
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Push through your palms to lift your body back up.
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Push back up to the starting position.
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Complete three sets of as many reps as possible.
They engage the abdominal muscles, back, and shoulders, supporting overall core strength and better posture.
Start in a high plank position, then lower onto your forearms with your elbows directly below your shoulders.
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Engage your core, and keep your hips low as you maintain a straight line from shoulders to ankles.
Hold this position for three sets of 30 to 60 seconds.
Dead Bugs
This unique core exercise targets your core muscles while minimizing strain on the lower back.
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“Dead bugs are a low-impact, effective way to strengthen your core,” says McNulty.
Start by lying on your back with your arms extended toward the ceiling.
Once your arm and opposite leg hover just above the floor, reverse the motion to the starting position.
Alternate sides, keeping your core engaged throughout the movement.
Aim for three sets of 10 to 12 reps per side.
