Express demonstrates a quick menopause home workout
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These three easy exercises target the lower body and are a great option for women during menopause as fat tends to accumulate around the legs and glutes. If practised every day, the five-minute routine can massively help women lose weight faster. However, in order to slim down, people need to be on a calorie deficit first, meaning they need to consume fewer calories than they burn or less than 2,000 calories a day.
Trainers at the health, fitness and wellbeing app P3RFORM explained that “ideally, we want this to be done as quick as possible but if you need a breather on any movement then take five to 10 seconds to catch your breath and get straight back into it”.
“Do three rounds and take a minute to recover before starting again for the second round,” they recommended.
This routine can be practised between three to five times a week but for better and faster results, it can be performed every day.
Glute bridges – do three sets of 15 reps
- Start lying on your back with your knees bent and feet flat on the floor. Keep your hands at the side with your palms facing down.
- Lift your hips to the ceiling until your knees, hips and shoulders form a straight line.
- Squeeze your glutes at the top but don’t overextend your back. On the last rep, you can hold the bridge for 10 seconds.
Bridges are a great glute activation exercise that tones the muscles, the core and the legs, and interestingly, the bridge also helps to reduce lower back pain.
Squats – do 20 reps
- Start the movement with feet shoulder-width apart and toes slightly flared outwards.
- Inhale and keep your chest proud, and slowly sit between your legs until your thighs are parallel to the floor.
- Exhale and push up to your starting position. On the last rep, you can hold the squat for 10 seconds.
The squat is one of the best ways to build muscle strength and burn fat. Add kettlebells or weights for a more challenging practice.
Lunge – do 15 reps each leg, 30 reps in total
- Start the position standing with feet and shoulder width apart. Inhale, and take a big step back with your working leg.
- Start to bend your forward leg keeping knees and toes straight forward. Stop when your back knee is positioned just above the floor. Keep your chest proud during the movement.
- Drive the back foot into the floor to return to the start position.
- Switch legs and continue for the designated reps. On the last rep, you can hold the lunge for 10 seconds.
Lunges are a great exercise to practice during menopause as they build up strength and tone the body, especially the core, butt and legs.
Celebrity trainer Michael Fireman said that it is “easy to do resistance training anywhere” and it “doesn’t have to happen in the gym”.
He advised women can add free weights or resistance bands to this routine to make it more challenging.
This workout routine can be extended and be performed “for 15 minutes, three to five times per week” for better results, he suggested.
The personal trainer commented that it is very easy for women to follow this workout routine on a daily basis while doing other chores at home. For instance, you can watch TV, listen to music or to your favourite audiobook while performing these.
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