9 Best Exercises to Lose Weight After 40 at Home


It tends to be difficult to lose weight after 40. To make matters worse, your body accumulates fat faster and burns it slower. Don’t let that discourage you. You can still age with grace with the information we are about to share with you.

These are the best exercises after 40 at home and they will help you in losing weight and staying fit.

Sudden weight gain at 40 is not a rarity since the metabolic rates typically drop.

 

Along with the exercises, diet and lifestyle changes are critical too. Smoking and binging on alcohol need to stop.

These are some of the things that cause weight loss difficulties at 40.

You will also have to sacrifice carbs for proteins if you want to lose belly fat.

If you combine these changes with the weight loss exercises we recommend, you will surely see results after a short period.

 

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

9 Best Exercises to Lose Weight After 40 at Home

 

1. Burpees

How can a woman increase her metabolism after 40?

This is the answer!

Burpees, if done as a Tabata workout can increase your metabolism for a period of 24 hours after the workout!

It can also regulate your blood sugar levels.

 

9 Best Exercises to Lose Weight After 40 at Home

 

How to do it:

  • Start by standing tall with your back straight.
  • In one quick move, crouch, shoot your legs backward to get into a full plank position.
  • Do a quick pushup and reverse the previous movements to get back in a standing position.
  • On getting back on your feet, jump.
  • When you land, that completes one rep.
  • You will do 10 to 15 repetitions of this in quick succession.
  • Do a total of 2 to 3 sets.

 

This is a great way to increase metabolism after 40 even if you’re younger.

 

 

2. Planks Exercise to Lose Weight

This workout looks easy, and it is!

For the first 10 seconds though.

Afterward, depending on how much of it you’ve been doing, your abs muscles will start to cry out of pain.

 

Don’t let that deter you, this is one of the best ways for losing weight after 40.

It will torch your stomach fat directly since that is the focus.

 

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

How to do it:

  • Get down as if you’re about to do pushups with your arms stretched out and elbows locked.
  • Straighten your back all the way to your heels.
  • Tighten your abs and stay put for 30 seconds to complete a set.
  • You will do 3 sets of this.
  • To try out a variant, you can rest on your forearms instead of straightening out your arms.

 

 

3. Bulgarian Split Squats

This is a variant of the legendary squats.

It works the muscles of your legs, building it and melting the fat in the area.

It engages your core too and makes movement easier.

 

9 Best Exercises to Lose Weight After 40 at Home

 

How to do it:

  • Stand tall with a platform about knee-height behind you.
  • Put your hands on your hips for balance.
  • Place the instep of one leg on the platform and lower your body into a squat.
  • Stop when your thigh forms a 90 degrees angle with your calf.
  • Hold the position for a second, then slowly rise to the starting position.
  • Do 10 reps for each leg and 4 sets in total.

 

4. Push-ups to Lose Weight 

This is an ideal strength training exercise for folks over 40.

It requires some upper body strength which is a reason a lot of people tend to avoid it.

 

However, if you’re willing to put in the work, you will surely get the benefit that comes with this workout to lose weight at 40.

 

It targets your pectorals, serratus anterior, deltoids, abs, and triceps.

Doing this consistently will help to build those muscles which burn calories faster (1).

 

9 Best Exercises to Lose Weight After 40 at Home

 

How to do it:

  • Get down to the same position as for the plank.
  • Instead of holding that position, lower your upper body at the elbow till you’re parallel to the ground.
  • Slowly push yourself back to the starting position to complete the rep.
  • You will do 15 to make one set and do 3 sets in total.

 

 

5. Glute Bridge to Lose Weight 

It is likely you spend a lot of your time sitting in an office.

This can deactivate your glutes over time thereby slowing your metabolism.

That way, your body won’t burn calories as much as it should to lose weight after 40.

 

This exercise can turn things in your favor and also make your butt look firmer.

No one says you shouldn’t look your best after 40.

 

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

How to do it:

  • Lie on your back with your arms by your side.
  • Raise your knees such that the soles of your feet are on the floor.
  • Press your arms against the floor to raise your butt as high as you can get while your neck and head are still on the ground.
  • Hold this position for about a second or two and slowly drop back to the floor.
  • Do 10 reps of this for a total of two sets.

 

 

6. Leg Lifts to the Chest

It is common to retain fat in the stomach area after 40.

So, doing exercises to lose weight after 40 in this area is important.

This is one of such workouts that will help you lose lower belly fat.

 

It is easy to do but quite effective. It is low-impact so you won’t risk any injuries.

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

How to do it:

  • Sit on a firm chair or lay down with your back straight (be sure not to lean on the backrest).
  • Hold on to the edges of the chair for balance.
  • Now, lift both legs with your thighs towards your chest (don’t lean forward).
  • Do 15 reps of this and a total of 2 sets.

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

7. Elbow to Knees to Lose Weight 

Still on working the abs muscles.

This exercise to lose weight after 40 is ideal for your core and will make leg movements easier for you.

This is a variant of the bicycle crunch but we’re recommending you for the sake of your back and neck.

Trust us, this is better for you to lose weight after 40.

 

9 Best Exercises to Lose Weight After 40 at Home

 

How to do it:

  • Stand tall with your back straight and put your palms behind your head.
  • Squeeze your abs and lift your right knee and meet it halfway with your left elbow.
  • Return to the starting point and do the same for the other knee and elbow.
  • Continue the alternating movement for 20 reps (10 for each side).
  • You will do 2 sets of this routine to lose weight at 40.

 

 

8. Leg Raises to Lose Weight

T lose weight at 40 does not need to be daring if you approach it right.

This is one of those exercises you can do at home and get great results.

 

It targets your core and helps reduce lower belly fat.

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

How to do it:

  • Lie on your back and keep your arms by your side.
  • Raise both legs at the same time till you form a 90 degrees angle at your waist to your upper torso.
  • Slowly lower it back to the ground to complete one rep.
  • Do 15 reps of this to make one set.

 

 

9. Mountain Climber to Lose Weight 

This exercise to lose weight at 40 can easily be cardio too. You will find out once you do it.

It will get your heart pumping after a few reps.

It works similarly to reverse crunches only that you’re not lying down here.

 

 

9 Best Exercises to Lose Weight After 40 at Home

 

How to do it:

  • Get on the floor like you would for pushups with your arms stretched and elbows locked.
  • Bend your right knee and move it towards your chest.
  • Drop it back down and follow it up with the left.
  • You will alternate both legs rapidly in that motion.
  • Do this for 30 seconds to complete a set. You can count both leg movements to 40 as well. You will do 3 sets in total.

 

There you go, the exercises you need to lose weight at 40. You will agree they’re not difficult to do but trust us, if you do them well, you will see results.

 

 

9 Best Exercises to Lose Weight After 40 at Home

 

 

The Takeaway

Here’s a disclaimer, the results won’t show if you don’t make certain lifestyle changes.

You need to cut back on alcohol intake and smoking needs to stop.

Stay active but don’t stress yourself. Cortisol, the stress hormone, is your enemy if you want to lose weight at 40.

Don’t just sleep, get quality sleep so you can always wake up sharp and energetic to crush the day.

Life is a lot of fun at 40 if you approach it right. This information is a critical part of doing so.

If you follow our advice, you will ace growing up and losing weight at 40 won’t be a hassle.


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