44 Quick Effective Weight Loss, Body Shape Exercises for Women. Plus Other Guides to Stay Fit, Healthy & Trim
Do you ever stand in front of the mirror dreaming about having the ‘perfect’ body? Nipping here and tucking there.
Or do you believe your life would be so much better if you could just have Beyonce or Jennifer Anniston’s perfect bikini body or could look as good as your neighbor with the great body
Losing weight and having a good shape is every woman’s dream, that’s why you see the plus sized women around trying to lose weight and the already loosed ones doing everything they can to maintain their well-toned body.
In the world of fashion, women with good shapes are “highly favored” as they are featured in magazines and fashion shows modelling every kind of clothing, even clothing that would fit the plus sized!
From models to fashion bloggers, to actresses, they all work hard to look have a good shape with a well-toned body. Health practitioners also claim that obsessed people are more at risk for diseases that the lean ones.
Women ask all the time what fitness routine would burn fat and tone the body in the shortest period of time with the longest-lasting results.
Whether you want to lose 30 pounds or simply tone your body, getting your body fit and trim will take some hard work and dedication.
This article will teach you how to get in shape without starving or torturing yourself.
Achieving a well-toned body is not really difficult and not so easy too, especially for those on the big side.
With determination, however, consistency and few lifestyle changes, one can achieve a well-toned body.
This guide entails:
Concept /introduction to weightloss/body shape exercises,
Why women add more weight/loose shape with age or after child bearing (Causes),
Exercise for weightloss/body shape for women above 40,
Exercise for weightloss/body shape for women above 50,
Follow Few Exercises Below To Shed Unwanted Weight,
Best Postnatal Exercises for weightloss/body shape for women,
Poses as part of effective exercise for weightloss/bodyshape,
Other benefits of exercises for weightloss/body shape,
Side effects for quick weightloss/body shape exercises.
How To Choose The Right Workout Outfit
Follow Few Exercises Below To Shed Unwanted Weight
In order to lose weight, you must change your diet. Working out will help facilitate weight-loss by boosting your metabolism, but exercise alone will not make you lose Weight.
For muscle toning only, focus your efforts on exercise, keeping your calorie intake the same. The following exercises will work out for you;
Inverted V Pipe Exercise (for arms, the core and the lower back)
Procedure: You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards. Place your toes on the towel, which will help you in the smooth movement of the body.
Place your hands on the ground and balance your body on the toes and hands. You need to pull your legs close to your body, making an inverted V shape with it.
Push the legs away from your hands now, by stretching them backward. Pull and push your legs in and out for about 30 seconds. This movement will
Leg Lifts Exercise (for tummy and legs)
Procedure: You will to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy.
Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy.
Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed.
Superman Exercise (for tummy toning, thighs, abs, lower back)
Procedure: After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight.
You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy.
While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds.
Jump Squats Exercise (for toning thighs and whole body)
Procedure:The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes. You stand straight with your feet at shoulder width.
Bend down as much as you can into a perfect squat. However, while coming up, you need to exit in a jump. Again go down into a squat and jump up.
This is a great intensive workout which will keep your heart beat up and make you sweat. Make a nice and deep squat for best results.
Single Leg Lift Jump Exercise ( for whole body toning and weight loss)
Procedure: You need to start by standing straight and lifting the left leg of the ground. Try to touch the ground with your hands and as you come up, you need to jump.
Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it. First you will touch the ground and then jump on your single foot.
Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise. It may be a little challenging for beginners, but with practice you will pull it off well.
Push up and Knee Kick Exercise (for arm fat removal)
Procedure: You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position. You will do just one push up and come back to your starting position.
After this you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow.
This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will reduce fat in your arm
Bent Leg Rotating Exercise (for inner thigh and abs)
Procedure: You need to stand straight and place your hands on the back of your head. This is to give you more strength and bring your concentration to the legs.
You need to lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements.
Rotate it as much as you can for 15 seconds to the front. Now repeat the same rotation with the same leg to the back for 15 seconds.
After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds.
Skipping Exercise(for thighs and stomach)
Procedure: It is simple and easy to do. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go to an intensive one.
Jumping with both your legs at once will be a much better choice. Keep your back and knees straight while jumping.
- Glute Bridge (for lower parts like the butt and core muscles)
Procedure:Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor. Raise your hips in a way that your body forms a straight line from the shoulder to the knees.
Now lift your right knee up towards your chest, wait a moment, lower it. Lift your left leg towards your chest, wait for a moment and lower it.
This makes one complete repetition. Repeat the move as many times as you can for 1 minute.
Inverted Shoulder Press (for arm, triceps and shoulder muscles)
Procedure: Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor.
Now, move your feet towards your hands and raise your hips to form an inverted “V”. Now bend your elbows till your head almost touches the floor.
Pause for a few moments and return to the starting position. This makes one repetition. Repeat it as many times as you can in one minute.
Alternating Lunge (for leg, abdomen, lower back)
Procedure: Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose.
Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge.
Press through the heel of your left foot and return to the standing position. This entire move makes one repetition. Repeat this exercise as many times as you can in one minute.
Skater Hops (for lower part of the body)
Procedure: Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent.
Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg.
Continue to repeat this jump with alternate legs for 1 minute.
Rotating T Extension (for abdominal muscles)
Procedure: Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely.
Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”.
Hold this posture for a few moments and return to the push-up position and repeat the same on the other side. This entire move makes one repetition. Repeat the exercises as many times as you can within 1 minute.
Wall Push Up
Procedure: Stand facing a wall with your arms extended in front of you, shoulder-width apart, palms resting on the surface. Bring your legs together and rise up onto the balls of your feet
Bend your elbows until your chest nearly touches the wall. Push back to the starting position.
Do this for 30 seconds. Then continue for another 30 seconds, this time using a smaller range of motion and a faster pace
Procedure: Place your hands on your support, feet in a narrow V. Extend your right leg behind you (point your toe to five o’clock), lifting your foot off the floor.
Slowly lift your leg up and down by an inch for 30 seconds. Repeat, smaller and faster, for 30 seconds.
Then, make small circles—as if your toe were tracing a quarter—for 30 seconds, then reverse the circles for 30 seconds. Repeat the entire sequence with your left leg (toe pointing to seven o’clock).
Procedure: Lie on your back with shoulders and feet raised, right leg extended up, and hands behind knee.
Slowly curl up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds.
Next, bring your left arm up to your ear and curl for 30 seconds. Then reach your left arm toward your right ankle, curling for 30 seconds. Switch sides and repeat the sequence.
- High V
Procedure: Stand next to your support, feet in a narrow V. Rise onto the balls of your feet, keeping your heels glued together; bend your knees, bringing your butt down toward knee level.
Slowly move down and up by an inch for 30 seconds. Repeat the process, smaller and faster, for another 30 seconds.
- Wide Second
Procedure: Stand next to the support, feet more than hip-width apart, toes turned out. Lower your body about six inches.
Slowly move down and up by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds.
With knees bent, rise onto the balls of your feet, then lower your feet; continue for 30 seconds. Repeat, faster, for 30 seconds.
Procedure: Place your forearms on your support and rest your head on your arms. Lift your right leg, foot flexed, and bring your heel toward your butt. Press your heel up and down by an inch for 30 seconds.
Continue, only smaller and faster, for 30 seconds. Extend your leg and slowly lift up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Switch legs and repeat the entire sequence.
Best weightloss exercises for women above 40
Losing weight after 40 is not as hard as you think. Although strength-training is key, your training scheme will make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle.
The secret is you are targeting a specific type of muscle fiber called type II, or fast-twitch, that’s responsible for bursts of speed and power. Best exercises for you are mention below;
- Slingshot Squat (firms butt and legs)
Stand on band with feet shoulder-width apart. Hold ends at shoulder height, palms forward. Bend hips and knees and sit back, keeping knees behind toes. This is the start position. Quickly (1 count) stand up, then slowly (3 counts) lower.
- Crunch & Press (firms triceps and abs)
Loop band around a sturdy object near the ground. Lie with band behind you, knees bent, feet flat. Hold each end of band and bend arms so elbows point up with hands above shoulders.
Quickly curl head and shoulders off ground, then rapidly extend arms so they are straight out from shoulders. Slowly return to start position.
- Triangle Press (firms shoulders)
Place right foot on center of band, holding ends in each hand. Step left foot about 3 feet to left, turn foot out, and bend knee into side lunge, keeping right leg straight.
Rest left forearm on left thigh, and bend right arm so hand is by right shoulder. Quickly press right arm overhead on a diagonal. Slowly lower. Complete a full set, then switch sides.
- Half Curl (firms biceps)
Stand on band with feet a few inches apart. Hold ends with arms bent 90 degrees, elbows at sides, palms up (A). Quickly bend elbows, raising hands toward shoulders (B). Slowly lower to start.
- Bench Press (firms chest)
Loop band underneath a bench or aerobic step and grasp one end of band in each hand. Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out.
Quickly straighten arms toward sky without locking elbows. Slowly lower.
- Seated Row (firms back)
Sit with knees bent slightly and feet flexed, heels resting on ground. Loop band around feet and grasp an end in each hand.
Keeping back straight, quickly bend arms and pull hands toward rib cage, elbows pointing behind you. Slowly extend arms.
- Leg Press (firms butt and thighs)
Lie on back with legs bent in toward chest. Loop band around bottom of left foot, with sole facing up, and grasp ends of band. Quickly straighten left leg, without locking knee.
Slowly return to start position. Complete a full set, then switch legs.
For female above 50
- Squat to Chair
Procedure: Stand with your feet shoulder-width distance apart and your toes turned out slightly. Extend your arms forward and keep them parallel to the floor throughout the movement.
Bend your knees and reach your hips back as if to fully sit down on the chair. Lower your hips until you feel the chair underneath you, but don’t fully sit.
Touch the chair with your butt, then immediately press into your heels and stand back up to the starting position. That’s one repetition. Aim to complete 10 to 15 reps.
- Reverse Lunge
Procedure: Stand next to a chair or sturdy object to use for balance. Hold a 5 to 10 pound dumbbell in your right hand and place your left hand on the chair.
Focus your effort on your left leg and take a large step backward with your right leg. Use the strength of your left leg to lower down until your right knee nearly touches the floor.
Press into your left heel to push upward, and step forward returning to the starting position. That’s one repetition. Aim to complete 10 to 12 reps on this side and then complete the same on the other.
- Seated Overhead Press
Procedure: Begin seated with your back supported and 5- to 8-pound dumbbells resting at your shoulders. Sit up tall and ensure that your elbows are below your wrists.
Press upward so that your elbows are in front of your body, and not out to the sides. End with the dumbbells directly over your head, palms forward, with elbows fully extended, but not locked.
Slowly release down following the same pattern of movement, ending at the start position. That’s one repetition. Aim for 10 to 12 reps.
- Standing Calf Raise
Procedure: Hold a 5-10 pound dumbbell in your right hand, and place your left hand on a chair or sturdy object for balance. Shift your weight onto your left foot and lift your right foot off the floor.
Stand with a long, tall spine and allow the dumbbell to hang at your side. Press into the ball of your left foot so that you move upwards onto your toes. Keep your left knee fully opened without locking it.
Press upward as high as possible, then slowly lower back to the starting position. That’s one repetition. Aim to complete 15 reps on this leg, then switch and perform the same on the other.
- Bent Over Row
Procedure: Using 8- to 15-pound dumbbells, stand behind a chair. Place your feet under your hips and fold forward so that your head can rest comfortably on the chair or surface.
Keep your knees slightly bent and your neck relaxed. Begin with your palms facing each other directly under your shoulders.
Bend your elbows and pull the dumbbells towards you until your palms are next to your ribs. Draw theshoulder blades together at the top. Pause for two seconds, then slowly release back to the starting position. That’s one repetition. Aim for 12 to 15 reps.
Procedure: Begin with your hands directly under your shoulders and your knees under your hips. Contract the muscles of your core and stabilize your pelvis and shoulders.
Shift your balance onto your left knee and your right hand. In one movement, extend your right leg back behind you and your left arm outing front of you. Extend both as far as possible and hold for 2 seconds.
Slowly release both back to the starting position. That’s one repetition. Immediately switch sides and perform the same with the left leg and right arm. Continue alternating sides for a total of 20 reps.
- Chest Fly
Procedure: Lie on the floor with your knees bent at 90 degrees and feet flat. Hold 5- to 8-pound dumbbells directly over your chest with your palms facing each other.
Press your shoulders away from your ears and downward toward your hips to stabilize your core. With a very slight bend at the elbows, open your arms out to the sides until your upper arms touch the floor.
Do not fully release the tension in your arms, or allow your wrists to touch the floor. Contract the muscles in your chest to return the dumbbells back to the starting position. That’s one repetition. Aim to complete 12 to 15 reps.
- Dumbbell Pullover
Procedure: Lie on the floor with your knees bent and feet flat on the floor. Hold a 10- to 15-pound dumbbell by one end so that the other end is on the floor when you extend your arms overhead.
Begin with your core engaged, and draw your shoulders down away from your ears and toward your hips.
From there, lift the dumbbell off the floor, keeping your arms long, and make a big arc over your body until the dumbbell is over your chest.
Slowly lower the dumbbell back to the floor making the same arc. That’s one repetition. Without fully releasing the dumbbell to the floor, immediately lift it again and complete 12 to 15 repetitions.
- Biceps Hammer Curl
Procedure: Stand with your feet under your hips and hold 8- to 10-pound dumbbells at your sides with your palms facing inward.
Stand with a long, tall spine. Bend your elbows and bring the dumbbells upward toward your chest, keeping your palms facing each other. Pull the dumbbells up until they touch the front of your shoulders.
Pause here for 2 seconds and contract the muscles in your upper arms. Slowly lower back down to the starting position. That’s one repetition. Aim to complete 10 to 15 reps.
Yoga exercises for sculpting women body
Hold each pose for 5 breaths, and complete the entire series 5 to 8 times. Do 3 to 5 of these workouts a week to tone up and gain muscle in just 14 days. You might never lift another free weight.
- Downward Dog
Kneel on all fours with hands directly under shoulders. Tuck toes under and exhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet.
Inhale, lowering hips, coming onto toes and moving torso forward, with shoulders directly over wrists. Contract abs and straighten arms; keep body in line from head to heels.
- Side Plank
Exhale, rotating torso and stacking right foot on top of left. Press torso up (body in straight line) with abs tight. Raise right hand up, fingers toward ceiling; gaze up or forward. Inhale; return to plank. Repeat on other side.
- Upward Dog
Inhale, lowering hips toward floor. Untuck toes; push into hands, straightening arms, lifting chest and engaging abs.
Hug shoulder blades together and down away from ears. Exhale, lifting hips to return to Downward Dog.
- Downward Facing Dog
Downward facing dog may look relaxing, but it’s a killer move for toning your arms and upper back. Stick one leg in the air for Three-Legged Dog, and it’s even more challenging. Hold for five breaths on both sides.
Best postnatal exercises for women
Did you just give birth to a baby boy or girl, and you noticed that you have gained more weight? Especially in the breast, tummy and hip area.
The following exercises will reduce your weight and also sculpt your body depending on how you follow the procedure.
- Pelvic Tilt
Procedure:Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait 8 to 10 weeks.
Lie on your back with your knees bent and a pillow under your hips and another between your knees.
Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a Kegel. Hold 5 seconds and release for 10 reps.
- Pelvic Bridge
Procedure: After six weeks, add this move to your routine. Lie on your back with feet hip-width apart, knees bent. Inhale, then exhale as you draw your abs up and in toward your spine.
Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to starting position. Repeat 5 times, building up to 10.
- Heel Slides
Procedure: Lie on your back with your knees bent, feet hip-width apart and abs drawn in. Flex your left foot, pressing your heel into the floor.
Keeping your pelvis still, inhale, then exhale as you uses your deep abdominal muscles to push your left heel away from your body, keeping the knee slightly bent.
Return to starting position. Alternate sides, doing 5 slides on each side, working up to 10. Do these first three exercises together and in order for the next two weeks, then add move 4.
- Towel Pulse
Procedure: Lie on your back, knees bent. Place a towel across your upper shins and grasp each end. Pull the ends of the towel and squeeze thighs together.
Inhale, then exhale as you draw your abs in and lift your shoulders off the floor. Hold, and contract and release, your ab muscles 10 to 12 times, working up to 20. Do moves 1–4 in order for two weeks.
- Single-Leg Stretch with Towel
Procedure: Add this move at 12 to 14 weeks postpartum, doing moves 1–5 in order. Lie on your back with your knees above your hips and your shins parallel to the floor.
Place a small towel on top of your thighs, hold on to the ends and push against your thighs to create resistance. Lift your head and shoulders and extend your left leg out as you exhale.
Switch legs and repeat, alternating legs for 5 reps and working up to 10.
Other benefits of body shape exercises
For most people, weight loss is the main motivator for getting into shape. But there are a lot of other benefits to exercising than just fitting into those skinny jeans.
Believe it or not, weight loss/body shape exercises can improve your sex life, decrease your cancer risk, makes your skin glow and more.
Whether you’re already fit or looking for a little extra motivation, check out for more additional reasons to get moving!
- Improves your sex life.
The Harvard School of Public Health found that just 20 minutes of regular exercise a day can improve sexual response in women. Not only does working out leave you feeling energized,
but it can also make you feel more desirable. “Just make sure your partner is on the exercise scheme as well!”
Working out with your partner, it will trigger adrenaline and other feel-good hormones to get you in the mood.
- Prevents muscle loss.
As you get older, your body does not only less muscle build, but the muscle you already have breaks down more quickly, according to a study in The American Journal of Clinical Nutrition.
Exercise not only helps you maintain your muscle mass, it also keeps your metabolism high, gives you strength and endurance to complete tasks of everyday life, and helps prevent falls, which can be a life-changing experience for older adults.
- Improves digestion.
The Gastroenterological Society of Australia found that exercise helps the intestinal muscles to break down the food you eat and move it through your system correctly by strengthening the abdominal muscles and minimizing sluggishness.
Dr. Katz seconds these findings, noting that regular exercise can also prevent constipation.
- Reduces stress, depression and anxiety.
You have been hearing for years that regular activity boosts your mood, but it does much more than that. According to the Mayo Clinic, “once you get motivated, exercise can make a big difference.
Working out can definitely help you relax and make you feel better, keeping anxiety and depression from coming back.” How?
When you exercise, neurotransmitters and endorphins that ease depression are released. Plus, you raise your body temperature, which has been shown to calm nerves.
- Enhances mental performance and work productivity.
Not only does exercise improve self-confidence in the workplace, which helps you take on leadership roles and perform better, but it also increases overall productivity and focus.
A study released by the American College of Sports Medicine found that 65 percent of employees surveyed reported an increased ability to manage their time and produce more, as well as an overall improved mental and interpersonal performance when they worked out in the middle of the day.
- Reduces cancer risk.
Exercise is an important step to prevent breast cancer because higher levels of estrogen (which is stored in fat) increase your risk.
“Women who exercise heavily are, in general, older at the time of their first period, and tend to have irregular periods and a shortened estrogen-producing phase,”
The American Association for Cancer Research reports. “Postmenopausal women who are physically active have also been shown to have lower levels of estrogen.”
- Helps reduce stroke severity
A study by the Bispebjerg University Hospital in Copenhagen following first-time stroke patients found that “people who exercised the most prior to their stroke were two and a half times more likely to have a milder stroke compared to those who exercised the least,” reports WebMD.
- Improves your skin
If vanity is still your number-one motivation to get in shape, then add glowing skin to the list of benefits. For one thing, “exercise enhances the blood flow to your skin,”
Plus, sweating can unclog pores and help clear up your breakouts—ultimately detoxifying the skin of oils and dirt.
Do these exercises have any side effects?
Losing weight can be very beneficial for your long-term health if you’re overweight. However, it’s important to do it at a sensible pace, as very rapid weight loss can lead to serious health complications in the future.
A healthy and sustainable rate of fat loss is roughly 1 to 2 pounds per week. You can achieve this by creating a caloric deficit of 500 to 1,000 calories per day.
Combine a healthy diet with regular exercise to lose weight without experiencing the negative health effects of overly rapid weight loss.
- Loose Skin
Rapid weight loss often leaves loose skin on your abdomen, arms and legs. This happens because your skin has lost some elasticity and did not have time to shrink with the rest of the body.
While this may not have long-term health consequences, it can cause mental distress, as well as uncomfortable chafing.
The Columbia University Health Center advises that if the skin has not contoured naturally to the body two years after the weight loss, surgery may be the only option to correct it.
A common side effect of rapid weight loss is the development of gallstones — hard deposits of cholesterol that form in the gallbladder.
They can be harmless, but many people experience nausea and serious abdominal pain from gallstones, to the extent that the gallbladder may need to be removed.
According to the Weight-Control Information Network, being overweight or obese makes it more likely that you will develop gallstones, so losing weight is beneficial.
However, doing it very quickly actually increases your risk of developing them.
- Loss of Lean Muscle
When you lose weight very quickly, it’s not necessarily just fat that goes. According to a study published in the journal “Appetite” in June 2012, rapid weight loss can also result in a significant reduction in fat-free mass — lean muscle tissue and bone.
This reduction in fat-free mass can lead to a slowing of the metabolism, which can cause a rebound effect when you stop restricting calories or exercising.
- Liver Issues
While fatty liver disease is commonly associated with obesity, rapid weight loss is a risk factor for developing liver damage, sometimes following surgery to reduce weight in obese patients.
This may be due to the sudden changes in your fatty acid profile after your weight loss, or as a residual effect of being overweight
How To Choose The Right Workout Outfit
While looking good exercise may be important to you, your workout clothes should be less about fashion and more about comfort and fit.
Your workout outfit can impact the success of your workout. Some forms of exercise, such as running and swimming, will require specific pieces of clothing.
For general workouts, it is best to wear something that fits well and keeps you cool. Choose the right workout clothes by considering fabric, fit and comfort.
Wear a workout outfit that has good quality and the right fabric. If you are going to sweat, you may be more comfortable in material that soaks up wetness.
Try a synthetic, like polypropylene . Cotton may be less comfortable because it stays wet longer.
Make sure you wear a sports bra. This helps keep your breast firm and prevents them from bouncing painfully during exercise.
The above mentioned exercise are a simple to-do at home exercise, when done consistently, gives you a very attractive and lean body.
Why women add more weight or loose shape with age (Causes)
Aging is one of the factors that contribute to the weight gain and deformation of the body shape of women, as women get older, they tend to add more weight. These are the factors that cause weight gain with aging;
“A lot of factors contribute to your body shape changing, and the first one is overeating,” says Donnica Moore, M.D., president of the Sapphire Women’s Health Group.
“More than half of adult Americans are overweight and a third are obese. Many of us are starting out behind the eight ball before we even factor in other changes.”
“After the age of 40, a whole host of factors contribute to overeating,” says Pamela Peeke, M.D., author of Fight Fat After Forty. “
This includes business-related travel and meals, higher levels of stress and stress-related eating, more celebratory social dinners, and more alcohol use.”
As men and women age, sex hormones decline, which can wreak havoc on your body.“ says Dr. Peeke. “
As Women you can have more fat cells in the hips, thighs and buttocks, and when they gain excess fat prior to age 40, it’s usually in those areas.”
But as menopause approaches, estrogen, progesterone and testosterone gradually decline for women. That means the fat in your body begins to deposit around the belly and inside the belly.
“Women whose waistlines are more than 35 inches are believed to be twice as likely to die of heart disease and cancer than women whose waistlines are under 28 inches,” says Dr. Moore citing the Nurses Health Study conducted by Harvard University.
Lack of exercise
“The reality is, you become more sedentary as you age, which means as you’re eating more, you are burning less fat,”
The reason for this slowing down in your body can range from having a disability or medical condition or retiring from work and not being active.
The Mayo Clinic recommends doing about 30 minutes of moderate aerobic exercise a day and weight training twice a week, but points out that if you’re trying to burn fat, you’ll need to increase those amounts.
“Gravity is not your friend.” As you age, your body naturally begins to sag in places. Breasts often drop and “your belly can pull down if you’re overweight,”
The best thing to do to help minimize a sagging belly is watching your weight and doing exercises.
Loss of height
Did you ever notice that people tend to look shorter as they get older? It’s not an optical illusion. Osteoporosis can cause rounding in the spine and shoulders, which is why getting enough calcium is important.
Also, men and women both lose height with age but women lose height dramatically in the first five years after menopause.
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Why women add more or loose shape after child bearing (Causes)
During and after pregnancy, fat stored in your thighs and hips is the primary source for the production of breast milk. In non-pregnant women, this thigh fat is protected and not easily mobilized.
This means not only do your thighs and hips start out with more fat to lose, they are less likely to give it up than other parts of your body, such as your breasts.
Too Much Of Good Thing
While good nutrition is imperative, especially to support nursing, keep it in-mind that healthful foods do have calories.
Heart-healthy fats such as nuts, whole grains such as brown rice, and some gluten-free bakery items found in organic markets are examples of beneficial foods that support energy and bodily function for any new mom.
But when you are consuming more calories than your body can burn, even the calories in those so-called super foods, which contain a heap of positive health properties will be stored as fat.
Be conscious of portions sizes, take time to read food labels, and, if you’re having trouble with emotional eating, get support.
Lack of Sleep/Rest
It comes as no surprise that you as a nursing mother, the pattern and duration of a restful sleep become instantly compromised when you give birth to a new baby.
As sleep decreases, the cortisol levels increase, then your body would not be able to metabolize calories efficiently. Unfortunately, this is unavoidable and an honest expectation of new motherhood.
To keep cortisol at bay, make sure you diminish cortisol spikes from other possible sources, for example caffeine, stress and overexertion in the gym too soon after giving birth.
The Wrong Postnatal Workouts
Engaging yourself in wrong postnatal workouts can affect your health, you are advised to wait at least 6 – 10 weeks before beginning any postnatal exercise program.
But it’s also crucial to get medical clearance from your doctor prior to start back into a fitness routine. Doing too much, too fast, can lead to any number of complications.
Once you’re approved for exercise after giving birth, consider consulting with a fitness expert to get educated on what formats and exercises are appropriate for most postnatal moms, and which ones should be avoided.
The Company You Keep
Weight-loss success requires support from those around you, it is certain that you would be showered with homemade meals and desserts from friends and family.
But don’t forget that it is very crucial to communicate your wish to be the healthiest you can be, so those around you can best support your wellness goals.
If that fails, do not be afraid to eliminate situations or people in your life who bring you down, create undue stress, or cause you to second guess your abilities to succeed in losing baby weight.
Take a moment, breathe, and focus on what you can do today to move toward your end goal.the most efficient weight-loss plans are those that aim to create a loss of 1-2 pounds per week, the same target also applies to you.
By setting realistic and attainable goals, such as walking for 30 minutes each day, or eliminating fatty and processed foods from meals, many postnatal moms should be able to jumpstart caloric conditions in order to safely lose up to a couple of pounds-per-week.
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