A woman’s body undergoes many changes as she ages, and the body you have in your 40s can be drastically different from the body you had in your 20s.

These changes in women of 40 are very noticeable, since the metabolism slows down, the hormones begin to fluctuate more.

Instead of ignoring these changes, women over 40 can do certain types of fitness routines and strength training exercises and weight lifting to stay in shape, maintain bone density, increase muscle mass and reduce weight loss. the effects of aging.

After menopause, women’s levels of estrogen decrease, which is the hormone that protects your bones. Strength training exercises are one of the few ways women can make their bones denser.

1- Burpees

It works on most major muscle groups while improving your cardiovascular fitness and testing your balance and coordination.

It’s a full body workout that targets a variety of muscles, and it’s pretty simple.

• Crouch down and place your hands on the floor in front of you, slightly further than your feet.
• Jump on both feet and get into a plank position.
• Lower yourself down into pushup position, with your chest touching the ground.
• Push back up to a plank position.
• Bring your feet back towards your hands.
• Jump into the air, arms extended straight up.

2- Leg raises

It’s a great exercise used to build core strength, and all you need to do it is a yoga mat.

• Lie on your back, with your legs together and straight.
• Raise your legs straight up toward the ceiling until your butt lifts slightly off the floor.
• Slowly begin to lower your legs to the floor until they are just above them, hold this position.
• Raise your legs toward the ceiling and repeat.

3- Squats

It is a very effective exercise that works the glutes, quads, hips, hamstrings, and core.

• Stand with your feet slightly wider than shoulder-width apart, your hips should be in line with your knees, and your knees should be in line with your ankles.
• Keep your shoulders back.
• Extend your arms straight out and cross them at a 90° angle.
• Drive your hips back and begin to bend your knees.
• Keep your shoulders and chest up and your back straight as you begin to bend.
• Squat down until your hips are below your knees.
• Get up again and repeat.

4- Lunges

It is a good exercise to tone the lower back and legs.

• Keep your upper body straight, with your shoulders back and relaxed. Your chin should be pointing up and your core should be engaged.
• Step forward with one of your legs and then lower your hips until your knees are bent at a 90-degree angle. Your front knee should be directly over your ankle and your other knee should not be touching the ground.
• Keep your weight in your heels, push back up and start again.

5- Plank

It is a static strength training exercise that helps strengthen your core muscles.

• Place your hands on the floor, directly below your shoulders and slightly wider than shoulder-width apart. It should look like you’re about to do a pushup.
• Keep your fingers on the ground and squeeze your glutes. Don’t extend or lock your knees.
• Stare at a point on the floor to keep your neck and spine neutral.
• Hold this position for 20 seconds.