The Best Exercises for Women Over 50

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Exercises for Women

It’s time to get up, get inspired and move that body. This is the perfect guide to teach you some of the best exercises for women over 50. Not only will these exercises help you get back an hourglass figure, but also make you feel years younger.. Read further to know about various toning exercises for women over 50.

Toning Exercises for Women Over 50

Back Exercises

Back exercises are essential for women over 50, as it helps them strengthen back muscles, which provides support to the entire body. It also helps you get rid of the fat at the back, strengthen spinal cord and other back bones, and tones the back muscles as well. Lower back exercises help you tone the waistline, buttocks, hips, and thighs. It also provides relief for back pain and lower back pain. Shrugs, bent over rows, lateral press, back extensions, deadlifts, etc. are some of the back exercises, that can be performed by women over 50. Back exercises are one of the strength training exercises for women over 50.

Ab Exercises


Abdominal exercises help you get rid of that stubborn paunch. It also helps in strengthening abdominal muscles. Instead of doing those deadening crunches without any support, women over 50 can use exercise ball for crunches. You can perform different floor exercises to flatten the tummy. Crunches, sit ups, leg lowering, reverse crunches, oblique crunches, ball rock, bicycle crunches, etc. are some of the core exercises for women over 50. Ab exercises promote smooth digestion process and is also known to help relieve constipation.

Chest Exercises

Generally, women avoid doing chest exercises, as they think it will make their chest look broad and manly. But, chest exercises actually help you get the natural lift by firming up the chest muscles. As women age, their breast tend to sag and droop and skin becomes loose.

The only safe way to maintain the bust line is including chest exercises to your daily workout regime. It helps you tone the chest muscles and strengthens, collar bones and rib cage bones. Push ups, incline chest fly, decline chest fly, incline press, peck deck, etc. are some of the chest exercises for women over 50. You need to perform these exercises with dumbbells, for quick and lasting results. Start with light weight dumbbells and increase the weight gradually.

Arm Exercises

There are various arm exercises for women over 50. Triceps exercises such as, overhead extensions, triceps dips, triceps kickbacks, etc. help you get rid of the jelly arms. Exercises for triceps remove the fat from the back side of the arms. Bicep exercises such as, bicep preacher curl, hammer curl, concentrated curl, etc. help you get the toned biceps. Arm exercises are essentially weight training exercises for women over 50. Performing arm exercises with dumbbells help you shed the fat faster and increases strength of hand muscles.

Apart from this, you can also perform, cardiovascular exercises and aerobic exercises, that will help you reduce weight, increase metabolic rate and build stamina. All the above exercises for women over 50 need to be performed after consulting your doctor and fitness trainer. They will first check your body weight, body type, lifestyle, medical history, and accordingly suggest you the right workout plan. Along with these exercises, you also need to follow healthy and balanced diet to get slim and trim. I hope these exercises for women over 50 soon make you look like women under 30!!!

Article written by: Geeta Dhavale

17 Responses to “The Best Exercises for Women Over 50”

  1. Carol says:

    Exercises like these are definitely important for women. Even if you don’t have the time to do many of these, the very least we can do is walk more. Park slightly further away from the door… take the stairs, skip the elevator. Walking more and more is the easiest exercise for women. Good post!

  2. Jake says:

    I think running and active lifestyle is one of the keys. Women who are over 50 should be more atctive and spend more time doing exercises, because exercises can help them look and feel better.

  3. Robin says:

    The best exercises for women over 50 are exercises you will do. Any and all movement counts! Get over the idea that you are too old to take a ZUMBA class.

    Strength and Fall Prevention exercises are most favorable for strengthening muscles, working on your balance, gait, posture and being mindful of your movements.

    After 50, you are at high risk of falling. And at that age, it seems like a looong ways down. : ) So start now, get yourself into a strength and fall prevention exercise program and watch yourself come alive!!

    Aloha from the Garden Island, Robin

  4. Paula says:

    It’s great that you list the “Best Exercises for Women Over 50″ but what are they really? How do you do the exercises? – It would help if there were pictures, diagrams, etc.

  5. Ajay says:

    Walking is the best exercise for men and women over 50 but that is not enough. It might give you outer physical health but what about the inner body like brain, heart, lounge, liver, kidney, intestine etc. After walking if a person do breathing exercise for about half hours It will be excellent.

  6. mex3 says:

    I agree with Paula, what are the exercises you speak of? If I knew how to do them I would be so much happier :). ty for all these helpful posts.

  7. Liana says:

    For women who are over 50 years old, the best kind of exercise is dancing. Salsa can do the job. :)

  8. joan says:

    How do you do these exercises?? Also,what about the thighs!!!

  9. Dave says:

    Why no legs? I definitely see why the back is important, my Mom is over 50 and has an issue with back pain.

  10. Jill says:

    I disagree with those suggesting salsa or zumba for everyone. Women over 50 often have knee issues due to cartilage problems, osteoarthritis, etc. Dance classes of any kind often include jumping and quick twisting motions that can greatly stress the knee. If you do choose to do zumba or salsa or other similar exercises, you need to make sure you are modifying the moves and slowing them down if need be to prevent knee injury. Proper form on squatting and lunging motions is also important. Just be sure to take care.

  11. Latrina Svatek says:

    I’m sending this list of exercises to my mom. She needs to exercise more.

  12. Karen says:

    Hi I have had neck disc replacement 567 with fusioin. Running, jogging, jumping anything boucing is out of the question plus cant lift over 30 lbs. What can I do to keep my core tight and heart rate up and in shape Iam losing my muslue tone.
    Karen


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