The plank are one of the better workout for core conditioning but them too works your glutes and hamstrings, supports proper posture, and ameliorates balance.
- Get into pushup position on the floor.Now bend your elbows 90 degrees and rest your weight on your forearms.Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
Do 1 minute.
The lunge aids to sculpt strengthen and tone your legs and glutes, and improve the flexibility by the hips.
- Place the hands with the hips, pull the shoulders back and stand tall
- Step forwards on your right leg and slowly lower the body until the front knee are bent to 90 degrees
- The back knee should never touch the floor
- Push yourself back up to the starting position for quickly but safely for possible
- Repeat on the left leg
Do 3 sets of 20 reps.
5: Straight Leg Raises
Aids to increase the strength and definition of your abdominal muscle and too ameliorates your overall flexibility and stability.
- Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
- Raise your legs until your body is in an L shape.
- Pause, lower both legs slowly and then return to the starting position.
- Repeat until set is complete.
Do 3 sets of 15 reps each leg.
Benefits Of Strength Training
Physiologically, the benefits of consistent strength-training include an increase in muscle size and tone, improved muscle strength, and improvements in bone density. This is particularly important for older women, who are at an increased risk for osteoporosis and brittle bones.
Adding muscle can also give your metabolism a well-needed boost during the years when it tends to naturally slow down. Plus, lifting weights has also been shown to improve psychological health also, by increasing self-esteem, confidence, and self-worth.
Besides increasing your endurance, power and strength, some studies suggest that strength-training can result in improved intellectual capacity and productivity, too. Workout gets the blood flowing to your brain, which helps keep the mind sharp.
Finally, many older adults find they get less sleep and are more tired than their more youthful counterparts. Strength training workouts have been linked to better sleep and more restful nights which we all know is great for looking and feeling young.
Do not let age hold you back from pursuing your fitness goals, whatever they may be. If you’re a woman over 40 seeking an exercise routine, there’s no better way to reverse the aging process than with strength training. Pick up some weights and get to work! source:1