Home Workouts for Trimming Down and Toning Up — Midlife Edition!

We’re all figuring this out — send this to someone who’s in it too.

If you’re reading this, chances are you’re ready to embrace this incredible chapter of life with open arms — and maybe a little extra kick in your step. Midlife is not just about transitions; it’s also about celebrating our body and feeling empowered in our skin!

We might not be hitting the gym like we used to, but who says we can’t have just as much fun working out at home?

Picture this: You, a great playlist, and some simple moves that not only sculpt your body but lift your spirits, too. Together, we’ll explore easy and enjoyable home workouts that fit seamlessly into your lifestyle — designed especially for women like us!

Go grab your favorite comfy gear, and let’s turn our living rooms into a powerhouse of health and vitality!

Are Home Exercises Just as Effective as Gym Workouts?

Oh, absolutely. I know, some women thrive in a gym environment due to the energy and motivation from others. But other than that, home exercises are just as effective! They are beneficial in many other aspects because of their:

Convenience and Consistency

Imagine rolling out of bed and right into your workout! No more battling traffic or gym crowds — just you, your favorite tunes and that motivation to crush your health goals!

Variety

At-home workouts let you mix and match exercises like push-ups, squats, lunges and planks. Whether you want to pump up your strength or boost your endurance, you can create a fun and dynamic routine using just your body weight, resistance bands or a couple of dumbbells. The options are endless!

Being Customizable

Your workout, your rules! Home exercise allows you to tailor each session to fit your mood and energy level. Whether you’re in the mood for a high-energy blast or a relaxing yoga flow, you can craft the perfect routine that makes you smile while sweating!

Being Cost-Effective

Who says getting fit has to be expensive? Not me! Ditch the gym membership and save those bucks for something fun! With plenty of free or low-cost online workouts at your fingertips, you can enjoy high-quality fitness without breaking the bank.

Accessibility

Let’s face it—gyms can sometimes feel intimidating! But when you work out at home, you create your own cozy fitness haven. You’re free to move at your own pace and embrace your unique style, all while feeling more comfortable and confident!

Go ahead, dance like nobody’s watching and enjoy every second of your at-home fitness journey!

Exercise Snacks: Easy Home Workouts to Slim Down, Tone Up and Build Strength!

Ah, exercise snacks. Those fun, little jolts of activity you can sprinkle throughout your day! No, we’re not talking about snacks you can munch on while working out, though — sorry!

With a playful name that hints at their quick and efficient nature, you can do exercise snacks right at home. Forget about those lengthy hour-long gym routines! Here are some that can help you target the stubborn muffin top, get lean and build those muscles:

→ Plank Variations: Hold a plank position on your forearms or hands for 30 seconds to 1 minute. Engage your core and back. Another way is a side plank: Lie on your side, lift your body off the ground using one arm, and hold for 30 seconds on each side to engage those obliques.

→ Bicycle Crunches: Simply lie on your back with your hands behind your head and lift your legs to a tabletop position. Alternate bringing your elbows to the opposite knee in a cycling motion. Aim for 15-20 reps on each side.

→ Russian Twists: Sit on the floor with your knees bent, lean back slightly and twist your torso — side to side while holding a weight or just your hands together! Do 15-20 twists on each side.

→ Mountain Climbers: Start in a plank position and quickly drive your knees towards your chest one at a time — keeping your core tight. Perform for 30 seconds to 1 minute.

→ Standing Side Leg Raises: Stand straight and hold onto a wall or chair for balance. Lift one leg out to the side (while keeping your body straight) then lower it. Repeat 15-20 times on each leg.

→ Bodyweight Squats: Stand with your feet shoulder-width apart and squat down — as if sitting back into a chair, keeping your chest up. Aim for 15-20 reps.

→ Flutter Kicks: Lie on your back with your hands under your hips — and lift your legs slightly off the ground. Alternate kicking your legs up and down for 30 seconds.

→ High Knees: Stand in place and jog while bringing your knees up as high as possible — engaging your core. Do this for 30 seconds.

→ Hip Bridges: Lie on your back with your knees bent. Lift your hips towards the ceiling while squeezing your glutes. Hold for a second and then lower down. Repeat for 15-20 reps.

What about a jump rope? Ah, this is a good one, too! You can use it as a warm-up or cool-down exercise — or simply have it as an exercise snack! Explore the health benefits of jump roping in my article below!

Got a mini trampoline? If you don’t have, you might want to consider getting one. It sure sounds silly, but hopping around isn’t only meant for kids! Rebounding is an excellent form of low-impact exercise you can go for. Explore what it can do for you in my article!

Click Your Way to Fitness: Online Experts and Trainers to Keep You Guided!

The world of health and fitness are open to you at any moment — just hunt down an amazing instructor to kick off your journey the right way!

There are many YouTube channels offering free workouts you can do right in your living room. And speaking from experience, I’ve gained so much insight from seasoned pros who really know their craft! They have helped me nail down specific routines and see actual progress.

So, if you’re looking to build more muscles and overall body strength, I’ve got you — I also love giving my muscles a treat through strength training!

Discover why this form of exercise has been my top favorite, and who knows? You might just want the benefits for yourself, too. Here’s an article I’ve written all about strength training!

For Your Zen Days: Low-Intensity Movements to Boost Mind-Body Balance!

Some days, we just really need less intensity and embrace more Zen, don’t we? Good thing gentle movements like Qigong, Yoga and Pilates can foster that harmony! Here’s a closer look at each practice and what they can do for you:

Qigong: The Art of Energy Flow

Qigong, a traditional Chinese practice, combines gentle movements, breath control and meditation to cultivate and balance the body’s energy (known as “Qi”). And Qigong can be particularly beneficial for us in midlife!

Its slow, flowing movements are easy to learn and can be adapted for any fitness level, making it an accessible option for all. The rhythmic nature of Qigong promotes stress reduction and relaxation — helping you reconnect with your inner self.

Consider starting your day with a 15-minute Qigong session to center your energy and set a calm tone for the day ahead!

Yoga: Your Path to Inner Peace

Yoga has become a beloved practice around the globe, and for good reason. This ancient discipline combines physical postures (asanas), breathwork (pranayama) and meditation to promote holistic health.

For us in midlife, yoga is a gentle yet effective way to enhance flexibility, balance and strength — all while fostering a deep sense of relaxation and connection to the body.

There are various styles to explore, from restorative and therapeutic yoga to more dynamic forms like Hatha or Vinyasa!

If you’re new to yoga, start with restorative classes focused on deep breathing and gentle stretching. These sessions can help alleviate tension, improve mobility and cultivate mindfulness!

Tip: Spice up your yoga routine with foam rollers!

Pilates: A Gentle Approach for Core Strength and Stability

Pilates emphasizes core strength, alignment and mindful movement — making it an excellent choice if you seek to improve stability and posture.

Originating from the rehabilitation methods of Joseph Pilates, this practice focuses on strengthening the body’s core muscles, which play a critical role in overall body function! Additionally, it encourages body awareness, which can lead to more mindful everyday movements and reduced risk of injury.

The best part? Pilates can be easily adapted to different fitness levels, allowing you to progress at your own pace. Oh, and you’ll surely find that Pilates can enhance not only your physical prowess but also your mental clarity and focus. Bye, foggy mind!

6 Pelvic Floor Exercises for Better Bladder Control, Core Stability and Sex Life!

As a midlife woman, some of us might think we’re all good now when it comes to our reproductive health. Gone are the ovulating days anyway, right?

But hey, maintaining a healthy pelvic floor is still important for our bladder control, core stability and… well, sex life!

Yes, your pelvic floor muscles are like the unsung heroes of pleasure! And if you want to jazz up your intimate life, pelvic floor exercises might just become your new bestie. These exercises help with blood flow, which can enhance your sex life and overall midlife health in many ways!

Need more tips and hacks on you to boost your sex drive naturally? Read my article on low libido!

Incorporating at-home workouts specifically designed for the pelvic floor can make a real difference in your daily life. Try any of these engaging exercises that can help strengthen this area:

Kegel Exercises

These classic pelvic floor exercises are a must! To do a Kegel, imagine you’re trying to stop the flow of urine. Hold the contraction for a few seconds, then relax. Aim for 10-15 reps, several times a day. They can be done anywhere — while watching TV, at your desk or even while cooking. No one would know!

Bridge Pose

Not only does this exercise help strengthen your glutes, but it also activates your pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Press through your heels, lift your hips towards the ceiling, and hold for a few seconds before lowering. Repeat 10-15 times.

Squats

Yup, squats are taking the spotlight again! They are just fantastic — not only for your pelvic floor but also for your core and overall lower body strength. Stand with your feet shoulder-width apart, then lower your body as if sitting in a chair, keeping your weight in your heels. Return to standing. Start with 10-15 reps and work your way up!

Bird Dog

It’s not a bird, not a dog — it’s an exercise for your core! Start on all fours, with your hands aligned under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, maintaining a straight line. Hold for a few seconds, then switch sides. Repeat 5-10 times on each side.

Pelvic Floor Breathing

This gentle exercise helps connect your breath to your pelvic floor. Sit or lie down comfortably. Inhale deeply, allowing your belly to rise and your pelvic floor to relax. Exhale, gently contracting your pelvic floor as if you’re doing a Kegel. Repeat for 5-10 breaths.

Wall Sit

This is a fantastic isometric exercise for your lower body and core. Stand with your back against a wall and slide down into a seated position, holding for as long as you can (aim for 20-30 seconds) while engaging your pelvic floor.

Here’s Dr. Cristine Pieton, a Pelvic Floor Physical Therapist, sharing the right methods and techniques for pelvic floor exercises!

Are There Exercises I Should Avoid in Midlife?

Generally, none. But as I would usually encourage, always listen to your body. Some days, we just have that energy and sometimes, we don’t. And that’s okay! What’s important is you’re tuning into your body and honoring what it needs.

Although here’s one thing that I’d like to remind you of:

There’s no need to overdo your workout — especially when you’re low on energy or feeling stressed.

Overtraining can be taken by the body as a form of stressor! It can raise your cortisol levels even more and mess up with your hormonal balance — leading to unpleasant results or discomforts. That’s not what we workout for! Not to mention how this can take a toll on your adrenals.

Moreover, studies have found that adults who engage in excessive strenuous endurance exercise have increased risk for heart problems.

I know how good it feels to sweat out, but always remember, a workout is meant to boost your spirit — not drain you. Go shake it up with a good variety of exercises, alrighty? And don’t forget about recovery time!

Your Exercise Buddy: Are Protein Drinks Good for Women Over 40?

For over ten years, I did my workout first thing in the morning and fasted until lunch. That suited me fine and my body liked it!

I still do them first thing in the morning, but now that I’m over sixty, I noticed that I’m becoming more sensitive to stressors — and that includes heavy exercise. Just one of those quirks of being in postmenopause, I guess.

So, what I do now is take a protein drink after my workout (for convenience), but of course, a protein-packed meal works totally fine, too!

After exercise, your muscles are typically more ready to absorb nutrients — and protein can help you repair and build muscle tissue. It also replenishes the energy you burned during your workout — for better recovery and energy levels all-day!

Have a peak at the other health benefits you can get from protein in my article! If you want to know which natural food sources are best for your protein needs, I’ve got them covered!

Do you have a favorite home workout? Please share it with us. It would be nice to hear from you.

References:
pmc.ncbi.nlm.nih.gov/articles/PMC6139866/
nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical
pmc.ncbi.nlm.nih.gov/articles/PMC4354895/
cdc.gov/physical-activity-basics/benefits/index.html
pmc.ncbi.nlm.nih.gov/articles/PMC3185208/

Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.