Developing a well-toned body should not be a chore. You can achieve good results at half the time using effective workout movements that burn fat and build muscles faster.
Women in their 40s find it difficult to achieve their fitness goals due to slower metabolism. Aging contributes to this problem. Luckily, there are workouts and exercise movements that are guaranteed to rev up the metabolism.
Ideally, these workout movements should be done up to 10 repetitions for 3 sets. In addition, workouts should be at least twice a week to reap better results.
When doing these workouts, women should only use weights that are heavy enough to complete down to their last repetition. It is going to be difficult to finish all routines if the weights are too heavy. This may also strain the muscles and result in developing injuries- a condition that may hamper your ability to do more regular workouts in the future.
- Deadlifts to Upright Row
- Stand with your feet wide apart and parallel to your hips.
- Keep your knees slightly bent throughout the entire routine.
- Hold the dumbbells in front of your thighs.
- Slowly hinge forward at the hip level while lowering your torso until you are almost parallel to the floor
- Once in this position, squeeze your gluteal muscle
- Return to standing position
- Upon lifting, make sure the dumbbells reach your chest and the elbows pointing outwards and to the sides.
- Side Lunge with Overhead Press
- Stand while holding a dumbbell with both hands and at the chest level
- Take a big step to the left and slowly lower your body as you do a squat to the side
- While squatting, make sure that you keep the chest area lifted, full weight on your heels, and the knees behind your toes at all times
- Firmly press into the left heel while coming up to standing position
- Place your left foot beside the right foot as you extend your arms to keep the weights overhead
- Step to your right and lower yourself into a side squat
- Plie Squat with Biceps Curl
- Stand by placing your feet more than with apart and then position your toes outward.
- Place dumbbells in front of your thighs with palms facing away from the body
- Lower yourself into a squatting position. Make sure to bend the knees while keeping the back straight and chest in an upright position. Curl the dumbbells towards the chest region
- Press through your heels as you squeeze your gluteal muscles. Straighten the legs while lowering the weights back in its starting position
- Single-Arm Row to Kick-Back
- Position yourself into a lunge on your right left with right knee bent and the right hand on the right thigh
- Extend your left hand towards the floor with dumbbell on hand
- Bend your left elbow while extending the arm behind you
- Bring your dumbbell back to the side of the body and then lowering it to starting position
The exercise targets many areas of the body including the upper back, the legs, triceps, shoulders, core, lower back, thighs, and the butt region.