7 Exercises For Women Over 40 That They Should Do Every Week

After reaching their age, most people find it harder to achieve good physical fitness, especially after 40, and somehow it is pretty normal to think that you will never have a flat stomach again. If you already had children, there are chances that you never you have lost weight that you acquired during pregnancy.

Also, the reason may be that you have been in your office all the time or you have obligations around the house, then you do not have much time and energy to devote to a regular routine exercise.

Today’s article will present to you a workout which is consisted of 7 simple exercises which are dedicated to women over the age of 40. This workout will help you to improve your muscle strength, increase muscle size, tone your muscles, and improve your bone density. The workout may be of great importance for women who are keen to increase the risk of brittle bones and osteoporosis.

The detailed instructions for each exercise will help you activate all your body muscles and burn the excess fat no matter your age.

Donkey kick

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 reps on the same side, before repeating the remaining reps on the other side.

Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, then slowly lower your body back to the ground.
  • Do 2 sets of 12 seconds.


  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Fire Hydrant

  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look straight ahead.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 reps on each side.

Reverse lunge

  • Stand with your hands on your hips or with your hands behind your head.
  • Step back with your right leg and squat down until your knee almost touches the ground.
  • Return to the starting position.
  • Do 10 reps, then switch sides.


  • Lie on the floor, face down.
  • Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
  • Rest about a minute between repetitions.
  • Try to resist as long as possible.

Cobra Pose

  • Lie on your stomach to do the cobra pose. The head should look down and the legs should be hip-width apart.
  • The palms of the hands should be on the ground, each on its respective side of the chest. Use your palms to push your chest up.
  • The legs and pelvis should remain on the ground. Stretch your neck well while looking at the sky. Breathing is the key: don’t forget to inhale and exhale!
  • Hold the pose for a few seconds before returning to the starting position.
  • Complete 3 sets of 15 repetitions.