Do you want to lose excess pounds but have little time between work and family? With our tips for fitness from 40, it works with the slim line.
Once a woman is over 40, it becomes more and more difficult to lose weight. One reason for this is quite simply that the body slows down metabolism during menopause. The result: More and more annoying fat deposits are stuck, which you now get rid of even more difficult than before. On top of that, you might have kids at home and a busy job. How should there be time to jog three times a week?
Fortunately, there are a few tips out there that can make losing weight easier from the age of 40 – without paying a lot of money for a personal trainer.
Exercises for the home
No time and / or no desire to go to the gym? Then just train at home in your own four walls. The only thing you need for this is comfortable clothing. A soft pad makes fitness exercises in the prone or supine position more comfortable. And with a couple of dumbbells, you have even more options.
Planking is not just for young women and men. As a full-body exercise, it trains the entire core muscles and is ideal for losing weight from 40.
That’s how it works: The starting position is the four-footed position. Support on your forearms. Then stretch your legs back one by one and stand on your toes. Make sure that the upper body, pelvis and legs are in line. Consciously tense the core muscles and pull the navel slightly inwards. 3 x 15 seconds is enough at first. Increase slowly. Planks can be varied, for example, by alternately bringing one leg up.
Want a firm bottom at 40? Then you should do squats regularly.
That’s how it’s done: Stand your feet a little more than shoulder width apart and with your toes facing forward. Then lower your torso as low as possible as if you were sitting down. The upper body is bent slightly forward. Then slowly straighten up again, but keep tension and do not stretch your legs completely. 2 x 20 repetitions are enough at first. Important: Make sure that your knees do not protrude over the tips of your toes.
The foot pusher is an exciting alternative to the classic crunches and ideal for effective abdominal muscle training.
That’s how it’s done: In the supine position, draw your feet up and stand up. Then lift the trunk slightly and alternately push the hands, starting with the heels, past the feet to the tips of the toes.
Crunch with your legs straight
This exercise is also effective for a toned stomach and weight loss.
That’s how it’s done: Lie on your back and extend your arms straight behind your head. Consciously tense your stomach. Then lift your upper body a few centimeters off the floor and bring your arms forward – also straight. At the same time, lift your legs straight up until the soles of your feet are facing the ceiling. Lower legs and arms to just above the floor. 3 x 10 repetitions.
Lose weight from 40 – this is how it works
Women in their early to mid 40s go through menopause. The metabolism slows down and love handles build up faster. And once these are there, it is a real challenge from 40 to get rid of them. You can find out how it works anyway in this article.
Healthy nutrition from 40 – you should pay attention to this
The thing about menopause also means that after the age of 40, the female body no longer forgives nutritional sins as well as it did a few years before. The consequence of this is that you should now pay even more attention to a healthy and balanced diet. It is even more important than before to largely avoid unhealthy foods such as sweets, ready meals and high-fat foods. Instead, focus on lots of fruits and vegetables and complex carbohydrates.
Tip: Sufficient sleep is also an important ingredient for losing weight from the age of 40. Stress, on the other hand, has a negative impact and causes food cravings.