Keeping our body strong is important for looking good and feeling good. Keeping the muscles strong by doing weight-bearing exercises increases muscles mass and bone density. This is very important for women as they age. From around the age of 40, women begin to lose muscle mass.
For many women, finding the time to exercise can be a problem as they are busy managing family, friends and work.
Here are five exercises that can be done at home.
The Bridge: Lie on the floor, with feet flat, shoulder width apart. Place hands on the ground with palms facing downwards on either side of body. Pushing into the heels, squeeze the buttocks together and lift the butt off the floor. Count for five or 10 breaths and slowly release to the ground. Repeat.
Squats: Stand with feet shoulder width apart, feet strong. Push butt back, as if preparing to sit on a chair. Keep stomach tight and back straight. Hold at sitting position. Count for two to five breaths and come to a standing position, pushing through the heels. Repeat.
Reverse Lunges: Stand with feet together with arms at the side. Move the right leg backwards until the body is in a lunge position. The left leg should be bent, knee in line with ankle. Lower body until right knee almost touches the floor. Count for two breaths and return to starting position. Repeat on the other side.
Push ups: Lie flat on the floor. Tuck toes under the feet and place hands flat on the ground beneath shoulders. Push up from the ground using the arm muscles until the body is like a tilted plank. Keep the butt down. Hold for two breaths. Repeat.
Crunches: Lie on the floor, with knees bent, shoulder width apart. Cross hands over the chest. Squeezing the abdominal muscles, lift upper body until shoulders are just off the ground. Hold for one count and return to starting position. Repeat.
These five exercises target the main muscle groups and can be done anywhere and without equipment.
