5 simple exercises for women over 40. They can change your entire body in a month.

Which muscles are worked: This static exercise is often underestimated. However, it is perfect for strengthening your core muscles, firming the abdominal muscles and strengthening the shoulders.

Procedure: Assume a prone forearm support position on the floor so that your elbows form a 90⁰ angle and you rest on your elbows and the balls of your feet. Your head and heels must form a straight line.

2. Push-ups

Which muscles are worked: When performed correctly, push-ups use your triceps, shoulders, back and chest, providing a workout for the entire upper body.

Procedure: Lie face down on the floor. Place your palms beside your chest directly under the shoulders. Push up on your hands so that your torso, chest and thighs lift off the floor.

Keep your abdominal muscles engaged so your body forms a straight line. Slowly lower back to the floor and then press yourself up.

Start with a number of repetitions you can manage. Gradually, after a few days as you gain strength, begin to increase the number of repetitions until you reach the target time of 1 minute.

3. Squats

Which muscles are worked: Squats work your quadriceps, the large glutes, hamstrings and the entire posterior chain.

Procedure: Start standing with your feet shoulder-width apart, or wider if you feel unstable.

Keep your back straight, bend your knees and push your hips back as if you were sitting on a chair. Exhale as you return to standing and repeat the movement.

4. Bird-dog position

Which muscles are worked: This exercise strengthens your abdominal muscles, lower back muscles, glutes and thighs.

Procedure: Kneel so that your knees are hip-width apart and place your hands firmly on the ground shoulder-width apart.

Lift one hand and the opposite knee off the floor, balancing on the other hand and knee to maintain balance.

Stretch the arm straight in front of you and extend the opposite leg behind you. Your arm and leg up to the tips of your fingers and toes should form a straight line.

Hold for several seconds, then return to the starting position and repeat the exercise on the other side.

5. Hip bridge

A simple exercise that can change your whole body in a month

Which muscles are worked: This core exercise targets the glutes, hamstrings and the spinal erectors.

Procedure: Lie on your back on the floor with your knees bent and your feet hip-width apart.

Place your arms with palms down along your sides. Lift your pelvis and squeeze your glute muscles tightly. Hold the position for about a second and then lower your hips back to the floor. Repeat the exercise.

For best results follow this workout plan for 4 weeks.

For best results follow this workout plan for 4 weeks
A simple exercise that can change your whole body in a month

Experts are convinced that it is better to organize the exercises into two workout plans and alternate them at certain intervals:

Workout plan No. 1: plank (1 minute); push-ups (1 minute); squats (2 minutes); bird-dog (1 minute); hip bridge (1 minute); plank (1 minute); push-ups (1 minute); squats (2 minutes).

Workout plan No. 2: plank (3 minutes); bird-dog (3 minutes); hip bridge (3 minutes); push-ups (1 minute).

In the first week start on day one with workout plan No.1, switch to plan No.2 on the second day, etc., with the seventh day as a rest day.

In the second week start on day one with workout plan No.2 and alternate the plans the same way you did during the first week.

Take the seventh day off. After the second week return to the schedule of the first week.

Conclusion
Have you ever tried to change your body in such a short time? Which exercises did you perform to achieve your goal?