How to pump up a woman’s buttocks at 40: useful tips and exercises

45 years is a wonderful age for a woman. In fact, many perceive this figure as a milestone. Indeed, no one is able to turn back time, but you can fill your life with energy and positivity at any age. And 45 years is a surprisingly suitable time for this! You have the power to control your health and maintain good spirits. The most important thing is not to despair and not accumulate bad thoughts. Then being in your fifties won’t seem like a death sentence. Start doing fitness for women and your good mood will return. Its benefits for women are enormous. Fitness is like an elixir of youth and makes you feel great. That is why the popularity of classes is constantly growing every year, and there are more and more women who are passionate about fitness after 40 years of age. After all, beautiful physical shape and complete harmony are in fashion today.

Age aspects and changes

By the age of 50, a woman’s body changes: bones weaken, muscles become flabby and, as a result, it becomes very difficult to lose weight. Internal changes are also obvious:

• The gastrointestinal tract works more slowly;
• taste sensations change;
• physical activity decreases;
• the functioning of internal organs is disrupted;
• The percentage of fat increases and muscle mass decreases.

Such unpleasant sensations are accompanied by nervous disorders: stress, depression, apathy and even indifference.

Now you probably know what's going on with your body, so it's time for a change. This means it's time to start training. This will improve your well-being, strengthen your health and give you a feeling of strength and energy.

Fitness for women after 45 years is an opportunity to stop old age. You can easily find your programs: swimming, walking, yoga and much more. Classes will give you joy and pleasant sensations. Let's take a closer look at each aspect of age-related changes in women after 40 years of age and find out how to properly exercise at this age.

Climax

45 years old becomes a time of hormonal changes in a woman’s body. The amount of estrogen (responsible for metabolism) decreases. As a result, weight gain is observed, even with a low-calorie diet. Such conditions are aggravated by health problems, additional stress appears on the musculoskeletal system, cholesterol levels increase, arrhythmia, problems with the joints and spine are diagnosed. This is why it is necessary to start playing sports (even at home). Exercise will be the best antidepressant and will bring you a lot of benefits. Fitness will also relieve the characteristic symptoms of menopause: stress, nervousness, apathy and even hysteria.

What are the benefits of exercise?

The benefits are obvious; fitness is a great way to improve metabolism, improve blood circulation and normalize blood pressure, as well as prevent the development of various diseases. Your muscles will quickly become toned, and your bones will begin to strengthen, even worse than after taking medications. Ligaments and tendons will regain their former elasticity, and joints will regain mobility. Moreover, fitness after 45 years will be the best remedy in the fight against female menopausal “hot flashes”.

However, with all the obvious advantages of classes, we recommend making an appointment with a doctor and undergoing an appropriate examination. This will help determine the condition of your body and choose the appropriate level of stress.

How not to harm yourself

During the first training, it is important not to overdo it, otherwise you can stretch the ligaments and damage the muscles. The mistake many beginners make is that they start practicing at the limit of their capabilities. A fitness instructor will help you protect yourself from troubles; you can also discuss your diet plan with him.

The next important point is the choice of simulator. Each device is designed to work specific muscle groups. You should not exercise alternately on all the machines in the gym. The trainer will tell you which ones are needed to influence the muscles of the arms, legs and abs. The training program is drawn up for 3 months, then a new complex is selected. Skipping classes is not recommended.

Compliance with the rules is the basis for success

There are a number of tips that will help you properly distribute the load and achieve good results:

• training should be regular, no need to stop halfway;
• when choosing workouts, try to ensure that all muscle groups are evenly involved;
• alternate fitness with relaxation. The body needs to rest and relax. There should be at least 2 days between strength training sessions;
• Don’t try to overload yourself with fitness. If you overdo it, the desire to go to the gym will quickly disappear. Here it is important to pay attention to 2 aspects: duration and number of classes;
• the selection of a training program must be competent, and physical activity must be proportionate. For women over 40 years old, the following are perfect: water aerobics, yoga, qigong and Pilates, as well as all kinds of muscle stretching exercises. A great option is cardio training;
• moderate pace of classes. Don't try to do dozens of approaches. It is best to seek help from a professional instructor, who will select the optimal program for you. This could be a complex for weight loss or exercises taking into account diseases and your contraindications.

How to lose weight after 40? Start with small steps

• Avoid fast food: it contains a huge amount of calories and a minimum of nutrients;
• Limit your consumption of mayonnaise, fatty meats, sausages, baked goods, etc. – foods high in fats and carbohydrates;
• The diet should be dominated by fresh vegetables and fruits - they contain a sufficient amount of vitamins and microelements, but few calories;
• Reduce your intake of salt and spices - they stimulate appetite;
• Meals should be fractional, 5-6 times a day in small portions;
• The last meal is no later than 2 hours before bedtime.

Is it really possible to lose weight after 40 if you have to give up half of the foods that make up your usual diet? But there are many products that are no less tasty, but safe from the point of view of extra pounds: salads, cereals, low-fat cheeses, etc., which were undeservedly forgotten with the advent of fast food outlets.

Let's start doing fitness correctly. All the secrets of success

If there was no place for sports in your life, and you were not physically active, a sudden start is a bad start. This option is definitely not for you. Give preference to measured, calm and consistent training, especially since this is exactly the advice doctors give. This will help work on problem areas, which will allow you to maintain optimal weight.

The following will be useful for you: swimming, morning exercises, aerobics.

Exercise in the morning

Morning activities are useful not only for children in kindergarten. This is the basis for a good mood for the whole day. Therefore, exercises should consist of complexes that are aimed at the shoulder girdle, arms, back and legs:

1. Stretch your finger and toe joints. Swings and spins are ideal for this.
2. Tilt your head left/right alternately.
3. Make circular movements to stretch the muscles in the neck area.
4. Don’t forget about side bends (strengthens the oblique muscles) and forward/backward rotations (good for the spine).
5. This complex includes squats that train the muscles of the hips and knee joints.
6. If you want to work out problem areas of the abdomen, then you can do abdominal exercises: “bicycle”. Lying on your back, raise your legs at a 90-degree angle and or bend your knees, then begin to rotate them, imitating a ride.

Let's run or walk

Running is beneficial at any age, especially after forty years. Aerobic training allows you to spend a lot of energy and calories, due to which you lose weight and get a toned figure. Your muscles, blood vessels and joints will become stronger. The benefits of walking or running include the fact that exercise promotes the production of the “happy” hormone endorphin. If you prefer running, you should remember the following rules:

• for jogging, it is better to choose smooth asphalt or look for a stadium with running tracks;
• each complex should end with stretching to relieve muscle tension and relax;
• each workout should begin with a 5-minute warm-up, which will warm up the muscles and stretch the joints;
• in order to monitor your pulse, heart rate and blood pressure, purchase a special device for training;
• clothes should be made from natural fabrics, shoes should be comfortable and practical. If it’s cold outside, definitely wear a hat and an insulated jacket;
• Start with an active walk, gradually increasing time, distance and speed. Nordic walking is suitable for women over 45 years old; it also improves metabolism and has a positive effect on the whole body;
• You can only run with a doctor’s permission, because Contraindications are possible and your health condition does not allow you to overload your body with training. First of all, this concerns problems with the cardiovascular system and sore joints;
• If running seems like a hard activity, then you can choose walking. Only regular walking will help control body weight, help fight osteoporosis and tone muscles. You can go for a walk in any weather, especially in pleasant company.

Get a pool pass

It’s hard to imagine fitness for women over 45 without swimming. It will help strengthen the spine, joints and posture, and also promote the “loss” of excess weight. The main advantage of swimming is the ability to use all muscle groups, and the main load is not even felt. The pool is especially useful for asthmatics: you can easily improve your breathing and forget about problems with blood pressure. Only by floating does it return to normal. However, you should not stay in cool water for too long, especially if you have diagnosed kidney disease.

Yoga is the best way to relieve stress

Yoga will help slow down tissue destruction and activate regeneration processes. And the regularity of classes and efficiency will not leave you indifferent to this type of fitness for women. Basic exercises at this age must be done standing, because the main task is to strengthen the legs. Turns, bends and smooth transitions have a positive effect on the spine. Stretching plays a key role in yoga, but flexibility gives a feeling of harmony and enjoyment of the lightness of your body. Women over 40 years old should be careful and not perform complex exercises; it is best to master simple techniques.

Regular yoga classes will lower blood pressure and optimize your heart rate, restore your state of mind, and relieve stress, anxiety and depression. Therefore, yoga is especially indispensable during menopause.

There is a well-founded opinion that stretching helps fight spinal diseases. But it is forbidden to prescribe exercises yourself. This will require a clear recommendation from your doctor.

What should strength training be like after 45 years?

We all understand very well (already at the level of intuition) that fitness is useful and necessary. Therefore, having chosen the right program, follow it strictly. Any doctor or professional trainer can give the main advice for women who decide to take up fitness: among the variety of options, choose the one that suits you. You should not listen to the advice of colleagues or girlfriends; what they like does not necessarily have to help you (and vice versa).

Interesting read: Removing sweat stains from underarm clothing

Experts say that you need to exercise 150 minutes (moderately) or 75 minutes (actively) per week. As we said above, consult your doctor before playing sports. Otherwise, there are no barriers to staying active even at 50!

Let's go to the gym!

Strength training will help improve and develop endurance, which is especially important after 45 years. Start your gym sessions with a warm-up (as with all other types of fitness). This includes:

• stretching;
• swing your arms;
• warming up the legs;
• head rotation;
• body bends.

The selected set of exercises should correspond to your general health and provide stress on each muscle group.

As for simulators, we recommend choosing safe units or working strictly under the supervision of a trainer. Also remember to track your pulse and heart rate.

Bodybuilding: terrible or useful?

There is one main principle at work here: a woman should not rely on strength training; her credo is the principle of repetition and regularity of exercise. Agree, a woman, especially after 45 years, does not need pumped up biceps at all. Pay special attention to the buttocks, stomach and legs. These are the most problematic places that are difficult to clean in your fifth decade.

Each lesson is a unique opportunity to strengthen ligaments, muscles and consolidate the result in order to maintain it in the future. Like swimming or yoga, bodybuilding helps normalize blood pressure and joint health. But all activities should be proportional to the state of health and capabilities of your body. Choose gentle workouts so that your body is less sensitive to stress.

You can choose the following training scheme:

• 3 times a week – 1st stage;
• on break days - cardio for 35 minutes.

Strength training for women over 45 years old

All trainers agree on one thing: for women, the emphasis should not be on working with free weights, but choosing exercises on machines. After all, safety for women over forty should come first. Plus, the exercises will help you repeat natural and familiar movements.

Of course, the classic strength program is not the best option for older women, but high-speed power training is best suited. Experts say this helps cope with daily stress.

Fitness at home

Not every woman signs up for a pool or gym. There can be many reasons, so there are all kinds of home workout options. All of them are also effective and useful, and all you need from your inventory is a mat and your willpower!

We may not always have time at home to study, but we remember that regularity and perseverance are the key to success and positive results. Let active exercise become constant. So what should you do?

At home, a woman over 45 years old can perform the following types of exercises:

• squats. 20/25 repetitions;
• "bike". Repeat the movements of the bicycle. Repeat rotations in both directions 25 times;
• hitch. Jumping in place – 15/18 times;
• swing your leg. Place your arms along your body and swing your leg to the side. Bend the other leg slightly and transfer your weight to it;
• running in place. It’s better to start with the “jogging” technique for 6 minutes, gradually increasing the speed. Bend your arms at the elbow and try to raise your knees higher;
• squats with dumbbells. Your back should be straight and your arms raised above your head. Gently and slowly squat, gradually bending your arms. Number of repetitions – 18 times;
• lunges with dumbbells or with plastic bottles. Take half a step forward and bend your leg. Perform spring movements 10 approaches on each leg.

This is just an approximate fitness option for women over 45 years old. If you have problems with joints, then you can opt for the Bubnovsky complex. It includes breathing exercises, proper nutrition and water procedures. Also included are Tibetan exercises for rejuvenation and various recipes for cosmetics.

Life doesn't end at 50; it's a time to reconsider your values. Take care of yourself, spend time on your body, this will help maintain beauty, youth and mental alertness. Fitness will bring a feeling of lightness, calmness and great mood into your life. Take care of your body and you can maintain beauty and health!

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