Women, when they approach their mid 30s start losing approximately 150 grams of muscle every year and this gets worse at menopause because by now their bone mass starts deteriorating too. Women’s anatomy goes through a drastic change at this stage as they become susceptible to either osteoporosis or accumulation of fat. However, you can easily stall this process by investing just 40 minutes of your time every week.
It has been proved that strength training exercises can delay bone and muscle loss. The bare bones exercises give an excellent start in strengthening bones and muscles. The basic requirements are dumbbells, a chair and a carpeted area to lie on. You must be regular in your practice even though you may not go through the routine on a daily basis. However, remember to take your doctor’s opinion before you begin.
Best Weight Exercises For Women
Be in a standing position holding two dumbbells at your sides. Bend your knees slowly; don’t stop until your thighs are almost parallel to the floor. Then slowly come back to the original position. In this case ensure that your knees do not extend beyond your toes.
Once again be in a standing position holding two dumbbells at your sides. Put forward your right foot and extend it to the maximum.
The position of your right thigh should be almost parallel to the floor and your left knee should be pointed towards the floor. Ensure that the right knee does not extend beyond your toe. Slowly come back to the original position and do the same thing with your left foot.
In a standing position hold two dumbbells in front of your shoulders. Now slowly lift your arms and extend it fully over your head. After a minute or so, bring your arms down to the original position.
Stand beside a chair and bring your left foot in front of your right. Hold a dumbbell in your right hand. For support hold the chair with your left hand and bend over.
The right hand with the dumbbell should be extended towards the floor. Then slowly pull up the right hand till it is tucked into your side. Lower the weight and complete at least 8 to 12 repetitions by using both the hands alternately.
With a dumbbell in each hand extend your arms upward over your head. Bend the elbows to lower the dumbbells in the back of you. Make sure that your elbows don’t move and then slowly relax the weight only when the forearms are parallel to the floor. Remain like that for a few seconds and then pull your arms back to the original position.
With dumbbells in both hands, stand straight with elbows pressed into the sides. Keeping your elbow in the bent position, contract the arm muscles fully by raising the right dumbbell. Then very slowly lower the weight. Practice eight to twelve repetitions with each arm.
Lower Back Extension
Lie flat on your stomach keeping your legs straight. Your right arm should be placed along the side and the left arm should be stretched forward. Raise the right leg and left arm simultaneously a few centimeters above the floor. Your leg should be straight all the time. Slowly come back to the starting position. Complete eight repetitions using your legs and arms alternately.
Lie on your back keeping your knees bent. Using your hands as support behind your back, pull your shoulder blades a few centimeters off the floor so that the abdomen contracts. Lower your shoulders and repeat this several times.
The workouts should be simple so that you are able to do them for a long time. Start with a weight that seems somewhat challenging and once the weights become easier to handle move on to the next level. Remember that your body should feel tired after every set.