Women need exercises at all stages of life but especially as they age. Osteoporosis, heart disease and general aging are a concern. Consider these exercises to maintain and improve your health.
1. Mountain Climber With a Swiss Ball
If you want to tighten your abdominal muscles without doing a traditional crunch, try the mountain climber with your hands on the Swiss ball. According to experts, it is one of the simplest ways to tighten and tone abdominals.
To perform the exercise, start with your hands on a Swiss ball with the arms fully extended. The body should be aligned from head to toe, and the body should be at an angle. Instead of placing your hands on the floor, place them on the Swiss ball. When you are in the proper position, your body will form a straight line from the head to the ankles.
Lift one foot off the floor and lift the knee toward the chest. You should alternate between each leg for 30 seconds for the best results. Some people place their hands on the floor or on the bench if the exercise is too hard.
2. Glutes – Hip Raise
This exercise targets the gluteus maximus or the “glutes” as they are commonly known. When the glutes are not strong, stress is placed on the lower back. This causes the pelvis to tilt slightly forward and the gut to stick out even if there is no fat involved at all.
To perform the exercise, you should lay down on a exercise mat with your back flat on the floor. The knees should be bent, and the feet should be flat on the floor. The glutes should be squeezed, and the hips should be raised toward the ceiling for three to five seconds.
3. Work Out Your Quadriceps With the Dumbbell Lunge
This exercise will keep the core stable and improve the body’s balance. To perform the exercise, hold the dumbbell in the right hand. The weight should be near the shoulder.
Lower the body until the left knee almost touches the floor. Then, lift the body back into a standing position. Repeat the exercise with the weight in the opposing hand after you complete your repetitions on the other side.
4. Hamstrings – Single-Leg Dumbbell Straight-Leg Deadlift
This exercise works the glutes and hamstrings. This reduces the risk of injury and eliminates muscle imbalances. Hold the dumbbell with an overhand grip. Then, hold the dumbbells in front of the thighs.
Stand with the feet shoulder width apart and the knees slightly bent. Raise the leg off the floor and bend at the hips. The upper torso should be parallel to the floor. Squeeze the glutes and propel the hips forward. Then, raise the torso back up to the starting position.
5. Single Arm Dumbbell Chest Press
This exercise will work the glutes, abs, chest, hips, core and triceps. Lie on your back and hold the weight over your body with the arm straight. The right hand should be on your abs. Lower the weight to the side of the chest. Do your repetitions on one side and then, start on the opposing side.
Jane has been a Personal Trainer for more than 15 years and recommends these exercises for women who are looking to get back into shape. She is well known for her intense women’s workouts and is looking to release her first book in 2013.
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