As we age, our bodies tend to store fat in the abdomen and hip areas, especially for women over 45. This can be frustrating, but with the right exercises and mindset, you can defy the odds and maintain a toned midsection and sleek hips. In this blog post, we’ll share eight effective exercises that target stubborn abdominal and hip fat while taking into consideration the unique needs of women over 45. Ready to embrace your strength and age gracefully? Let’s dive in!
Jump Squats (Low-Impact Variation)
Jump squats are a fantastic way to engage your core and hip muscles. However, to make it more suitable for women over 45, we suggest a low-impact variation.
Stand with feet shoulder-width apart
Lower into a squat position, keeping your weight in your heels and your chest up
As you rise back up, lift your heels off the ground and squeeze your glutes at the top
Slowly lower your heels back to the floor and repeat for 3 sets of 12-15 reps
Side planks are excellent for targeting the obliques and hips while building core stability.
Lie on your side, supporting your upper body on your forearm with your elbow directly under your shoulder
Stack your feet and lift your hips, creating a straight line from your head to your heels
Hold for 30-45 seconds, then switch sides and repeat
Aim for 3 sets on each side
This plank variation engages your entire core while focusing on the obliques and lower abdominals.
Start in a high plank position, with your hands shoulder-width apart and your body in a straight line
Bring your right knee towards your right elbow, engaging your core
Return to the starting position and repeat on the left side
Alternate sides for 3 sets of 12-15 reps per side
Rocking planks are an excellent low-impact exercise to strengthen the core and hip muscles.
Start in a forearm plank position, with your elbows directly under your shoulders
Gently rock your body forward and back by shifting your weight onto your toes and then back onto your heels
Repeat for 3 sets of 12-15 reps
Modified push-ups target the upper body and core while placing less strain on the wrists and shoulders.
Begin on all fours, with your hands slightly wider than shoulder-width apart
Lower your upper body towards the floor, keeping your elbows close to your sides
Push back up to the starting position and repeat for 3 sets of 12-15 reps
Side Kick Squats
Sidekick squats combine the benefits of squats and lateral leg lifts to target the hips and glutes.
Stand with feet shoulder-width apart and hands on your hips
Lower into a squat, then as you rise, lift your right leg out to the side
Lower your leg back to the starting position and repeat on the left side