5 effective exercises that will help you feel good after 40

After 40, it is important to maintain not only physical activity, but also joint health, flexibility and endurance. After all, with age, the structure of muscles changes and metabolism slows down, so training should be adapted to your body. At joy-pup, we offer several effective workouts for those over 40.

Squats

This exercise will help strengthen the muscles of the legs and buttocks, maintains the mobility of the hip joints.

How to do it:

• Stand up straight, feet shoulder-width apart, toes slightly turned outward.
• Tighten your muscles and slightly move your shoulders back.
• Squat, bending your knees and moving your pelvis back, as if you want to sit on an invisible chair.
• Keep your back straight, look forward.
• Lower yourself until your thighs are parallel to the floor or slightly lower, then return to the starting position.
• Perform 3 sets of 12-15 reps.

Plank

Helps strengthen the core, shoulders, and improve posture.

How to do it:

• Get into a push-up position, resting on your elbows and toes, with your body forming a straight line.
• Your elbows should be directly under your shoulders.
• Tighten your abdominal and gluteal muscles, keeping your torso straight.
• Keep your head in line with your spine, looking down.
• Hold the plank for 30 seconds, gradually increasing the time to 1 minute.
• Perform 3 sets of 30-60 seconds.

Kneeling Push-ups

This exercise strengthens the pectoral muscles, arms, and shoulder girdle.

How to do it:

• Get into a plank position on your knees: hands slightly wider than shoulder-width apart, knees on the floor, feet together.
• Bend your elbows and slowly lower yourself down, trying to touch your chest to the floor.
• Then smoothly straighten your arms and return to the starting position.
• Make sure your body and hips form a straight line, avoid excessive arching in your back.
• Do 3 sets of 10-12 reps.

Bridge

Позволяет добиться укрепления ягодичных мышц и снижения нагрузки на поясницу.

Как выполнять:

• Лягте на спину, согните колени, ступни на ширине плеч, руки вдоль тела.
• Напрягите ягодицы и поднимите таз вверх, стараясь создать прямую линию от плеч до колен.
• Задержитесь на 2-3 секунды в верхней точке, затем медленно опуститесь вниз, но не касайтесь пола ягодицами.
• Выполняйте 3 подхода по 15 повторений.

Bird Dog

The purpose of this exercise is to improve body balance, strengthen your back and core muscles.

How to do it:

• Get on all fours: knees under the pelvis, hands under the shoulders, back straight.
• Simultaneously stretch your right arm forward and your left leg back, trying to create a straight line.
• Hold this position for 2-3 seconds, then slowly return to the starting position.
• Repeat on the other side: left arm forward, right leg back.
• Do 3 sets of 10-12 reps on each side.

To be continued…