Let’s be honest. Aging can bring some rough surprises that have to be dealt with when it comes to the body. In fact, one of the hardest things about heading into your 40s is gaining weight easily. But we’re here to save his 40s and beyond with bodyweight workouts that will help her lose 10 pounds at 40.
Maintaining a healthy lifestyle at this stage in life can be an afterthought to the many obligations that arise. If you want to lose 10 pounds at 40, you need to take care of your body, including strength training and cardio on a regular basis.
An underrated training tool to highlight today is bodyweight training. A great way to burn calories and increase your daily physical activity. Not only is it less stressful, you can do it anywhere and it helps build muscle.
Start your weight loss journey with these bodyweight exercises. Perform 3 to 4 sets of the following moves in a row and prepare to lose 10 pounds in 40.
The leg push-up begins by assuming a push-up position. Hands should be shoulder-width apart. Raise your feet and place them on a sturdy surface such as a bench or box. Keeping your chest high, your core engaged, and maintaining control, lower your body until your chest touches the ground and lift your body by pressing your palms up. Finish by flexing your triceps and chest. Do 3 to 4 sets of 10 to 15 reps.
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To do a chin-up, start by gripping the bar just outside shoulder width with your palms facing away from you. Hang completely off the bar and pull your shoulder blades down. Next, pull your torso up the bar, clear your chin from the bar, and engage your lats and upper back. Lean back slightly and try to reach through your sternum, not your chin. Lower your body to a fully hanging position before performing another rep. Do 3-4 sets of 6-8 repetitions.
To do this exercise, place your back leg on a bench and step forward. Lower your body to the bottom. Halfway up, then back down, then back up again to finish by flexing your quadriceps and glutes. This counts as his 1 rep. For each leg he does 3-4 sets of 10 repetitions.
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The side plank with rotation begins with the shoulders in line with the elbows and the legs overlapping to form a side plank position. Keeping your core engaged and your glutes engaged, rotate your upper arms under your body in a scooping motion to the opposite side. Finish by rotating your elbows around and squeezing your shoulder blades. Do 3-4 sets of 10 repetitions on each side.
Lie on your back and place your arms above your head to start the V-Up. Legs should be fully extended. Press your hips into the floor, lift your legs straight up, and reach your hands toward your feet to initiate the movement. Crunch hard at the top, then use the controls to lower your body and return to the starting position. Do 3-4 sets of 10-15 repetitions.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
