As women entering or well into our 40’s and beyond there are some key exercises that we need to focus on.
In order to maximize areas that begin to get taken down with gravity and with the amount of time we likely spend sitting at computers, in our cars commuting, and in our beds sleeping we need to counter these activities with exercises that are going to keep us upright, confident, fit and fabulous!
Perform these 6 exercises 3-4 times each week for 10-12 repetitions and you will be well on your way to becoming fit over 40 and beyond.
- PLANK -this exercise will engage your entire core musculature and activate a ton of muscles throughout your body toning you from top to bottom! Start with 15 seconds and build up to 1 minute. Make sure to keep your neck in line with your spine and pull your navel up and in. Lift up onto your forearms, shoulders positioned over your elbows, draw your pelvis slightly under and think of bringing your thigh muscles towards your upper body.
- SUMO SQUATS – take a wide stance with your toes pointed slightly outward, squat down low and push up through your heels maximizing your glute (butt) activation. Squeeze your butt at the top of the movement …critical to combat all of the sitting we do that turns off these muscles.
- FIRE HYDRANTS -on your hands and knees, engage your core and lift your leg up and out to the side (envision a dog peeing on a fire hydrant). Try and lift your bent leg so your thigh becomes parallel to the floor.
- SIDE RAISES -stand tall with slight bend in your knees holding 5, 8 or 10 pound dumbbells and lift the weights up to shoulder height with your palms facing down. Maintain a softness to your elbows and keep your chest lifted through the movement.
- TRICEP KICKBACKS -bend over at the waist approximately 45 degrees drawing your navel up and in. Hold a set of dumbbells in your hands keeping your shoulder to elbow parallel to the floor “kick back” and extend your arm lifting the end of the dumbbell towards the ceiling.
- OVERHEAD PRESS -stand tall with slight bend in your knees and press your dumbbells from shoulder height bringing the ends together overhead just in your line of sight.
So there you have it. If you don’t have time to do a full body workout 3-5 times a week at least focus on these 6 so that you are targeting these specific areas that are necessary in our age bracket!!
I’ve also put together two short videos that you can follow along with me here!
KATHRYN’S RESULTS FOCUSED 6 MINUTE WORKOUT
KATHRYN’S 10 MINUTE HIIT WORKOUT
I hope you enjoy!
Kathryn
P.S. I’d love for you to hop over and join my Inner Circle closed Facebook group for women over 40. Check it out HERE!
