Women’s bodies go through many changes when they grow up, so the body you have at 40 can be drastically different from the body you have at 20. By the time a woman reaches 30, she can lose between 3 and 10% of her body mass. This percentage increases 10 years later.
This phenomenon is called sarcopenia and not only affects the body’s appearance, it also causes weakness and decreases mobility and strength. It is essential to lead a healthier lifestyle in which daily exercise becomes an integral part to avoid these consequences.
The best choice is to do a full-body exercise routine which is intense enough to speed up the metabolism and to oxygenate your body. Exercise slows down aging and strengthens the immune and cardiovascular systems. The benefits are many, so we suggest exercising daily to tone your muscles and stay healthy.
Here are 5 exercises that are very effective if you want to increase the volume of your muscle.
Hip extension is done upside down and lifting the pelvis at the same time as one leg is stretched out to support the body with the other. If you wish to add more intensity, keep the leg stretched out longer, after a few weeks you will see the results.
Do 15-20 repeats.
This exercise is known all over the world and besides being simple and easy to perform, it is considered beneficial for various muscles, not only the buttocks. If you perform it frequently, your body will be preventing osteoporosis and over time bad postures will be corrected.
Do 10-15 repeats.
This exercise is very similar to the previous one, only that the leg to be lifted should be stretched sideways instead of up and back. Do not make too much effort during the exercise, as you could cause an injury.
Do 15-20 repeats.
To perform this exercise, you must position your legs slightly apart and parallel to your shoulder. With your back straight, take a step forward and bend your knees 90 degrees. The thigh of the front leg should be parallel to the ground when you switch legs.
Do 15 repeats.
This exercise will not only benefit your buttocks, but will also improve the appearance of your abdomen.
Perform 10 repetitions for each leg.
Benefits of strength training for women:
The benefits of consistent strength-training include an increase in muscle size and tone, improved muscle strength, and improvements in bone density. This is particularly important for older women, who are at an increased risk for osteoporosis and brittle bones.
Adding muscle can also give your metabolism a well-needed boost during the years when it tends to naturally slow down. Plus, lifting weights has also been shown to improve psychological health.
Besides increasing your endurance, power and strength, some studies suggest that strength-training can result in improved intellectual capacity and productivity, too. Workout gets the blood flowing to your brain, which helps keep the mind sharp.
Don’t let age stop you from reaching your fitness goals, whatever they may be. If you’re a woman over 40 looking for an exercise routine, there’s no better way to reverse the aging process than with strength training.