The Best No Equipment Exercises for Women Over 40: How to Stay Fit?

by Kremy

If you’re over 40, you might be wondering what that means for your exercise routine. But do you really need to go to the gym? What are the best no equipment exercises for women over 40 that you can do at home?

No equipment exercises using your own body weight are a simple and effective way to improve balance, flexibility and strength at home. And they’re the perfect way to adapt your workouts to meet your body’s changing needs. You’ll be surprised how easy it is to get and stay in shape with these no equipment exercises for women over 40

The Best No Equipment Exercises for Women Over 40

the best no equipment exercises for women over 40

We all know that sport is good for us. Physical activity improves metabolism and bone density, among other things, which are of great importance for the health of women over 40. Improve your workout routine with these 7 no equipment exercises and you’ll be amazed at how fit you feel.


lunges are an excellent exercise for women over 40


The lunge is a classic no equipment exercise that is suitable for both beginners and advanced users. It is very effective for leg strength and overall balance, which is very important for women over 40.

  • Stand up straight with your feet about hip-width apart.
  • Take a big step forward with your right foot, landing first on your heel and then on your whole foot.
  • Both knees should be at a 90 degree angle with the left knee hovering just above the floor.
  • Return to the starting position and repeat with your left foot.
  • Perform 3 sets of up to 15 repetitions per leg.

No Equipment Exercises: Glute Bridge

do the glute bridge properly

Performing glute bridges is an effective way to increase core stability and strengthen the glutes.

  • Lie on the floor with your knees bent and your feet flat.
  • Keep your arms at your side, palms down.
  • Lift your hips off the floor until your knees, hips, and shoulders form a straight line.
  • Keep your glutes abdominal muscles tight to avoid overextending your back.
  • Hold the bridge position for a few seconds before lowering back down.
  • Do 3 sets of up to 10 repetitions.


squats tighten the lower body

Squats are one of the most popular lower body exercises.

  • Stand upright with your feet hip-width apart and your arms at your sides.
  • Lower your body as low as possible by pushing your hips back, bending your knees, and shifting your body weight onto your heels. Never let your knees go over your toes.
  • Raise your arms in front of you for balance.
  • The lower body should be parallel to the floor and the chest should be straight and not rounded.
  • Then, in a controlled motion, raise yourself to the starting position.
  • Repeat the exercise 10 to 12 times.

The Plank Is a Must

do not miss the plank if you are over 40

The plank is an effective exercise that requires no equipment and can be done anywhere. It mainly strengthens the core, but also the shoulders, arms and glutes.

  • Place your hands under your shoulders, place your toes on the floor and tighten your glutes to stabilize your body.
  • The head should be in line with the back.
  • Hold the position for 20 seconds. Once you’re comfortable, hold the plank for as long as you can without affecting the position and your breathing.

The Classic Push-Up

the classic push up is a must for mature women

Push-ups are one of the best total body exercises you can do to increase upper body strength and work your entire body.

  • Get into a high plank position with your feet slightly wider than hip-width apart.
  • The shoulders should be over the wrists.
  • Make sure your body is tight and your buttocks are pulled down.
  • As you lower yourself, your elbows should be 45 degrees from your body.
  • Then push with your hands and raise yourself back up.
  • Do 3 sets of as many repetitions as you can.

Dead Bug Exercise

the dead bug exercise is very effective for abdominal muscles

This exercise may look simple, but it is one of the most effective exercises for the abdominal muscles.

  • Lie on the floor with your knees bent.
  • Raise your legs to a tabletop position.
  • Raise both arms towards the ceiling.
  • Extend your right leg forwards while simultaneously raising your left arm overhead.
  • Return to the starting position and repeat the movement on the other side.

Tricep Dips

do triceps dips with a chair at home

With this exercise you can train the triceps and chest muscles.

  • Sit on a chair and place your hands behind you.
  • Place your feet hip-width apart on the floor.
  • Raise yourself onto your hands and shift your body slightly forward.
  • Tighten your back muscles by pulling your shoulders back.
  • Slowly lower your body down until your elbows form a right angle.
  • As you lower the body, keep your spine vertical and don’t push your elbows down.
  • Return to the starting position.
  • Do 3 sets of up to 15 repetitions.



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