4 effective exercises to show off a “great body” if you are over 40

The phrase “it is not the same to be 20 to 40 years old” has some truth to it, because as we age our body faces a series of changes, for example, there comes a time in life when the metabolism slows down, It tells us more work to lose weight and those well-defined curves of youth disappear. Apply yourself with 4 effective exercises to show off a "great body" if you are over 40.

Why does metabolism slow down with age?

Our metabolism is a set of physical and chemical processes that take place in the cells of the body , which transform the food we consume into energy, that is, the fuel we need to carry out our activities. 

Although metabolic rate varies from person to person , according to a study published in the National Institute of Health, it suggests that as we age we become less active, which is why we lose muscle mass and at the same time accumulate fat , replacing our tissue lean muscle, since our metabolic rate is influenced by four key points:

• Resting metabolic rate (RMR): the calories we burn while resting or sleeping
• Thermic rate of food (TEF): calories that we lose by consuming and digesting food
• Exercise: the calories we lose by exercising 
• Non-exercise activity thermogenesis (NEAT): The calories we burn, for example, doing dishes, standing, or any activity that is not exercise.

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What exercises to do if you are over 40?

If you're in your 40s , but still want to look like a true Goddess, don't give up! I assure you that exercising will be your best ally to stay young for longer, flexible, healthy and of course with an "hourglass" silhouette to be a hot bomb.

burpees

Burpees either love them or hate them, but the truth is that they provide three fundamental benefits: they promote accelerated fat loss, increase your level of resistance and tone different muscle groups such as the abdomen, arms, buttocks and legs.

Step 1. Stand with your legs slightly wider than shoulder-width apart, lean your torso forward and slightly bend your knees until your hands touch the ground.

 Step 2.  Simultaneously extend your legs backwards with a small jump until you achieve the “plank” position. Make sure you keep your back straight and do not tilt your buttocks up, stiffen your abdomen and buttocks so as not to punish your lower back.

Step 3. We perform a traditional push-up, then, jump up and bring both feet close to the hands again (support the entire sole of the foot on the ground) and with an impulse stand up, pushing upwards with both arms.

Pair of scissors

Keep your back and arms parallel to the body, while the legs are in the air to go up and down alternately, perform this exercise for 30 seconds, but remember that the legs are in the air and do not touch the ground at any time.

plank

Step 1. Place a mat on the floor, rest your elbows and forearms on it, then align your elbows with your shoulders and likewise your forearms and wrists to form a straight line. 

Step 2. Plant the balls of your feet on the ground and push your body up. The idea is to keep your back straight and in line with your legs, to form a plank position.

Strides, lunges or lunges

Finish your routine with this exercise to work the gluteus medius, legs, quadriceps and, to a lesser extent, your abdominal muscle.

Step 1. Stand with your hands on your waist and your legs slightly apart. Take a step forward, but keep your torso as straight as possible and perpendicular to the ground, keeping in mind that your stride should be neither too wide nor too short.

Step 2. The leading foot should be completely flat on the ground, the leg that remains behind will be bent until almost touching the ground with the knee, but without doing so. Once the movement is complete, we return to the starting position and switch to the other leg.

Now that you know what exercises to do to show off a great body if you are over 40, don't hesitate to get your batteries back and get your figure back.

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