There are two types of seniors – one group thinks they are too old for working out, the second group is sure that a bodyweight training is obligatory even at this age. Bodyweight exercises for older women cannot be as intense as for younger people but they have the right to stand out.
Nonetheless, strength trainings after 60 can help your body in the following ways:
Build muscle mass
Build bone density
Promote mental health
Lower the risk of chronic disease
Decrease body fat
Now we have prepared 5 great bodyweight exercises for seniors.
Perform 8-12 repetitions for each exercise and rest for 30-40 seconds between exercises:
Get on your knees with hands below shoulders and knees behind hips.
Tighten abdominals, tuck toes under, and bend elbows to lower the chest toward the floor.
Keep your gaze in front of your fingertips.
Press your chest back up to starting position.
Start with your fours on the mat.
Reach one arm, draw in the abdominals, and extend the opposite leg behind you.
Repeat 8 to 12 times and switch sides.
Single Leg Hamstring Bridge
Lie on back with your knees bent hip-distance apart, and feet flat on the mat
Lift hips off the mat into a bridge squeezing your glutes.
Do this for 8-12 reps and repeat on the other side.
Stand tall with your feet hip-distance apart. Make sure your hips, knees, and toes face forward.
Bend your knees as if you are going to sit back into a chair.
Keep your knees behind your toes and your weight in your heels.
Rise back up and repeat.
Lie on the floor with your forearms flat on the floor, so that your elbows are aligned directly under your shoulders.
Engage your core and lift your body off the floor keeping your forearms on the floor and your body in a straight line from head to feet.
Engage your abdominals and try not to let your hips rise or drop.
Hold for 30 seconds. If it hurts your lower back, or gets too difficult, place your knees down on the ground.
The Bottom Line
To sum up, a bodyweight training program for women is a good way to shed calories and strengthen your muscles. They are loaded with benefits that can keep you fit, engage the whole body, build strength and flexibility.
You can build strength with bodyweight exercises by increasing repetitions, sets, time under tension, and decreasing the time of rest.
Rest days between workouts are essential to muscle recovery. During this time you can engage yourself in low-intensity workouts.
In this article, you have discovered 10 effective bodyweight exercises for women and the ways to complete them.
In addition to this, you have learned about bodyweight workouts for seniors that allow older women to hit amazing results with the help of their body resistance.