Are you PSYCHED? Exercise is good for you and a joy at any age, including for the amazing, post-menopausal you! With these easy modifications to common exercises, you’ll avoid any surprises and be strong and fit in no time!
Let’s get started!
First up are kneeling pushups.
Start on your hands and knees. Place your hands on the floor, even with your shoulders and just wider than your chest, hips aligned over knees. Lower your chest to elbow height. If that’s confusing because your chest already aligns with your elbows (standing or kneeling) lower your chest until your boob (whichever one comes first) touches the floor. To modify this exercise, wear your regular bra underneath your exercise bra.
Another great exercise is Squats.
When executed with proper form squats strengthen quads (thighs) and glutes (butts) and are safe at any age. Start with your feet just wider than your hips, knees aligned with toes. Drop your tail down and back to just above knee height, bringing your thighs parallel to the floor. Here’s a pro tip they don’t tell in gym class: dropping your butt down and back is going to open your airway, allowing trapped gas to escape. Modify this exercise by standing in the back row. Bringing your dog to class, if allowed, is also good cover.
It’s time for abdominal muscles!
Who doesn’t want a flat tummy? There are so many ab exercises to choose from. With all of them, press your bellybutton into your spine as you squeeze your rib cage and pelvis together. Oh who am I kidding. Wear Lycra, preferably over control top pantyhose. Breathing optional.
A little cardio will complete your workout.
Jumping jacks are safe for most people, although you may want to modify for low impact to be easier on the joints. High or low impact, prepare for the drip n’slip. That’s when you’ve given birth (works with no kids, too!) and then two decades later do a jumping jack. There’s your drip. And when said drip is more of a puddle…be careful not to slip. Recommended solution is to combine Kegels with Jumping jacks. Urinate before class. And wear black.
Finally, your cool down.
The corpse pose from yoga is a good one. It simply requires you to lie very still on your back, eyes closed, palms up and open to the universe. No modifications needed. Other than to lie close enough to the next person to ask them to pinch you if you don’t move after 10 minutes.
And, Voila! You are on the road to fitdom. See you at the bar for bicep curls.