A trainer recommended a plan for stomach and hip problems that women have
When you reach the age of 40, the body begins to change significantly.
For some women, menopause begins shortly after age 40.
Bone thinning often occurs with menopause.
Metabolism and digestion change, you gradually start to lose collagen and you see the first signs of loss of skin density.
Wrinkles are more obvious, the nasolabial fold deepens and features begin to fade.
You start to fight with all means, but only creams are not enough.
You need to eat right and follow a diet!
What you eat can significantly damage collagen, slow digestion, cause weight gain, joint, bone , heart and other health problems.
Also, your heart and blood vessels suddenly need completely different nutrients than when you were in your 20s.
The vessels must be cleaned of fatty deposits in order to maintain optimal blood circulation in the body.
For all this, simple exercises , movements and the right foods will help you.
Plan for women over 40
The 5 best exercises that strengthen problem areas
The long-time trainer has put together a set of 5 exercises that can strain the entire body and, in addition, shape the critical areas of the abdomen, hips and buttocks.
In addition to shaping your figure, during training you will also strengthen your spine, and in addition to effective exercises, you will improve your health and posture .
Do the exercises in the order listed.
Breathe slowly and deeply throughout the routine. Inhale to gather energy and exhale as you perform the movement.
Focus on the muscles doing the work. Avoid using momentum to move through the exercises.
Repeat the entire circuit up to three times, depending on your fitness level. Beginners, start with one chain the first time you do this routine.
Exercise 1
Target muscles: glutes, abs
Preparation: Start on all fours, with hands just below shoulders and knees close together.
Action: As you inhale, lift your chest and extend your right leg behind you, reaching your foot up toward the ceiling [A];
as you exhale, round your spine and pull your right knee toward your chest, trying to touch your knee to your forehead [B].
Continue moving smoothly with your breath. Complete 12 to 15 repetitions before switching sides.
Exercise 2
Target muscles: glutes, hamstrings, abs
Setup: Stand on your left leg and bend your right knee, bringing it as high as your thigh. Extend your arms overhead [A].
Action: Extend your right leg behind you and bend your torso forward until it’s parallel to the floor, keeping your hands at your hips [B].
Return to starting position and repeat for eight to 10 repetitions, then switch sides.
Exercise 3
Target muscles: glutes, quadriceps, hamstrings, shoulders
Setup: From a standing position, step your right foot forward and lower it into a deep lunge, with the right knee just above the ankle. Keep your back heel up.
Action: As you inhale, raise your arms overhead [A]. As you exhale, straighten your knees and extend your arms down [B].
Continue like this for 12 reps, then switch sides.
Exercise 4
Target muscles: glutes, hamstrings
Preparation: From a position on all fours, lift your knees and assume a downward dog position. Your hips should be pointing toward the ceiling [A].
Action: Raise right leg as high as possible, using glutes to lift [B ]; lower slowly with control. Repeat for 12 to 15 reps before switching sides.
Exercise 5
Target muscles: glutes, hamstrings, quadriceps, abs
Setup: Stand on your right foot and bend your left knee as shown [A].
Action: Roll to the right side and bend the knee deeply; try to touch the floor outside the right foot with your left hand [B].
Return to standing position and repeat for eight to 10 repetitions. When finished, switch sides.
Exercise 6
Target muscles: glutes, hamstrings, quadriceps
Setup: Lie on your back with your right knee bent, foot on the floor, and left ankle resting on your right thigh.
Action: Lift your hips off the floor as high as possible. Slowly lower, then repeat for 10 to 12 reps before switching sides.
Foods that should not be missing from the menu after 40!
Adults should pay special attention to the tested recipes in this article!
Linseed
Flaxseed has a beneficial and healing effect on the digestive tract.
In addition to reliably ridding the intestines of toxins, it helps treat constipation or diarrhea.
You can eat it when you have problems, but also when you just want to keep your digestion in good shape.
Remember that when digestion is working properly, the whole body is doing well.
It also relieves the symptoms of rheumatism and prevents bone thinning.
Flaxseeds are full of fat, but they are healthy fats that rid the body of harmful substances.
It also significantly aids digestion, emptying and metabolic rate, which is one of the most important factors in healthy weight loss.
Prunes
Plums , especially dried ones, are full of calcium and nutrients that are good for joints, women’s health, bones and fight inflammation.
A handful a day is enough, they are especially recommended for women in their 40s who are at risk of thinning bones due to the onset of menopause.
Meat and legumes
Focus on foods high in iron.
When you have low iron levels, it can also affect hair growth and quality.
Foods high in iron include red meat, shellfish, shrimp, black beans, lentils, spinach, and pumpkin seeds .
Colorful fruits
High fiber foods will also be your ally!
Eat fruits, vegetables, and whole grains, including chia seeds , lentils, and oats.
The best are raspberries, pears and artichokes, which are very good sources of fiber.
Fatty fish
So eat good fats and don’t be afraid of them. Wherever omega-3 fatty acids rule, your skin is good.
You can find them in abundance in salmon, ground flaxseed and walnuts.
Nuts
Nuts such as walnuts and almonds also have the amino acid L-arginine, which promotes protein synthesis, which is beneficial for healthy hair, skin and nails.
Eat avocados often, which are fatty and full of vitamins, use extra virgin olive oil as often as possible!
Yoghurt
Also, don’t forget probiotics in the form of fermented foods or yogurts, not just when you’re sick.
The more balanced your gut microflora is , the better you will look.
Carrots, potatoes
Eat anything that contains beta-carotene, whether it’s sweet potatoes, carrots or tomatoes.
In conclusion – a relaxing movement that will help the spine, relax the body and fight varicose veins
For this exercise you will need a chair.
It is certainly good news for women that apart from the spine, it is also very useful in the fight against varicose veins.
Lie on the floor on the mat and place your feet on the chair.
Exercise helps restore proper blood circulation throughout the body and thus the spine can relax after a busy day.
Hold for 6-10 minutes, or as long as this position is comfortable for you.
It is also recommended that your legs are fully extended for a few minutes and that you lean against a wall, for example.
This simple movement also improves overall circulation.