4 simple exercises to help middle-aged women stay in shape

British fitness expert shares 4 simple exercises for women over 50 to help them have a toned body.

While staying fit and healthy is important, not everyone over 50 can perform high-intensity exercises.

Fitness expert Niki Wibrow, 56, shares four easy exercises she came up with to help people stay in shape. The moves focus on strengthening the core, upper body and lower body, including the thighs and hips.

Niki's workouts have been highly praised by social media users. Unlike many tutorial videos that are too difficult, these exercises are suitable for those over 50 and are extremely important for the upper and lower body.

Here are four exercises suggested by Niki:

Narrow press kicks up

Weight-bearing exercises help strengthen the upper body.

Push your upper body down to the plane, then lift your lower body up and perform a cyclical movement.

Repeat each exercise 3 times for 15 minutes.

Wide leg kick

The exercise involves extending and closing the legs to strengthen the hips, thighs and core.

While doing the exercise, keep your arms straight to help stretch your arms.

Bridge pose (variation)

To do this move, first lie on your back with your feet flat on the mat.

Then, raise one arm straight up and lift the other leg up. Continue to move the leg up and down while keeping the arm straight up in the air.

This exercise helps strengthen and stabilize the joints.

Lean over to do crunches

This is an extremely useful exercise as it helps build strength in the upper body and core.

To do this exercise, lift your hips up high, keeping your legs straight. While keeping your hips up, slowly move one leg in and out in the opposite direction.

Khanh Linh (According to Express )

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