10 Best Exercises For Women Over 50 to Get In Shape for Summer

Get in shape for summer

Summer is here, and it’s time for women over 50 to shine!

Summer is when we want to look and feel our best, whether we’re going to the beach, going to a party, or just doing things outside. 

So, if you’re aiming to shed some pounds and get in shape for summer, you’re not alone. 

But getting fit doesn’t always happen on a strict schedule, and if you don’t have the right plan, spending a lot of time at the gym can be counterproductive.  Thus,  for effective results, you must put exercises at the top of your list that help you reach your specific goals. 

For this summer, try these exercises if you want to get in shape and feel good about yourself. 

Ready to rock that summer body? Discover the best exercises for women over 50 to get in shape and feel fabulous.

Let’s make this the healthiest and fittest summer you’ve ever had.

Best Exercises To Help You Get In Shape for Summer

10-Minute Full Body stretch

Do stretching exercises every day! In this 10 Minute full body stretching routine, you will do gentle stretches that will help you become more flexible and mobile.

Stretching every day is important for women over 50 who workout because, as we age, we can lose up to 50% of our flexibility, which can make our bodies stiff and our joints hurt.

It helps prevent muscle imbalances and injuries, which are more likely to happen as people get older and their bodies stiffen up. Full-body stretching improves posture and blood circulation, boosting health and vitality.

Do this stretching routine daily to stay fit, healthy, and flexible. 

READ ALSO: 10-Minute Full Body Stretching Routine For Better Flexibility and Mobility

5-Minute Warm Up Workouts

These low-impact warm-up workouts are done standing up and don’t require any equipment or jumping. 

Warm-up exercises help increase blood flow and raise the body’s core temperature. This gets the muscles, tendons, and ligaments ready for more intense physical activity. They lower the chance of getting hurt by loosening up stiff joints and making them more flexible. 

Warm-up exercises can help you do better overall when you work out by improving your coordination, balance, and range of motion.

The workout is perfect for all fitness levels, from beginners to seniors who want to get in shape for summer.

15-Minute Low Impact Full Body Workout

This 15-minute low impact full body workout is a great way to to get in shape for summer.

These workouts reduce joint strain and injury, which can occur more often as you age. They work many muscle groups without stressing the body, making them a well-rounded fitness program. 

In this summer, low-impact full-body workouts help women over 50 maintain a healthy weight, cardiovascular health, and strength.

5-Minute Fat Burning Walk — 700 Steps!

Women over 50 can get a summer body with the “Fat Burning Walk – 700 Steps” workout. This high-intensity, low-impact 5-minute walking workout with dumbbell weights will boost your energy, burn calories, and reduce belly fat!

Walking is easy on the joints and suitable for all fitness levels. A 700-step fat-burning walk can help women over 50 lose weight, improve cardiovascular endurance, and burn calories.

Walking regularly improves bone density, muscle tone, and fitness, making it a great choice for women in this age group.

READ ALSO: This 30-Minute Walking Workout Is an Effective Fat Burner

8-Minute Standing Abs Indoor Workout Over 50

This 8-minute standing Abs indoor workout for women over 50 burns belly fat and flattens stomachs. It is easy enough for beginners but challenging enough to burn belly fat and tone abdominal muscles, and women over 50 should exercise every day! 

This workout strengthens core muscles, which are essential for balance and stability as we age. Strong core muscles improve posture and reduce back pain. 

Standing makes the workout easier for those with back and neck issues. The work can improve overall body strength and coordination, improving functional fitness and daily activities for women over 50.

5-Minute Balance Exercises For Women Over 50

This 5-minute balance workout has ten exercises for balance that are great for staying healthy as you age. You can do the routine every day, and you will be surprised at how much you get better during summer.  

Age naturally decreases balance, making us more prone to falls and injuries. Balance exercises improve stability and reduce fall risk, promoting safety and independence.

Proprioception—the body’s sense of its position in space—can be improved by balance exercises. Coordination and agility improve, improving mobility and performance.

This workout can improve posture, core strength, and joint stability, improving body alignment and reducing musculoskeletal issues.

READ ALSO: Best Balance Exercises to Improve Your Stability and Coordination

5-Minute Tone Your Arms Workout

Try this 5 minutes arm challenge and see how long you can go without letting your arms drop. It’s more challenging, but you can do it, and it’s a good workout for women over 50.  

Sarcopenia is the loss of muscle mass that happens naturally as we get older. Targeted arm exercises can help stop this muscle loss, keeping or even increasing muscle tone and strength.

Toning the arms can improve functional fitness, making it easier for women to lift and carry. Toned arms give women over 50 body confidence and power.

READ ALSO: How 5-Minute Arm Workouts with Light Weights Can Keep Your Arms Toned as You Age

10-Minute Legs Workout For Women Over 50

This low-impact beginner’s workout for women over 50 includes a 10-minute leg and thigh workout without equipment. With this challenging but doable leg and inner thigh workout, you can create a thigh gap and slimmer legs! 

No equipment is needed for this 10-minute home workout for mature women over 50. Pair this slim legs workout with other easy toning arm workouts to get strong, toned arms that are fabulous!

Leg exercises strengthen the lower body, which helps us age independently. Strong leg muscles prevent falls and injuries by stabilizing and balancing.  

This workout can improve your bone health by increasing bone density and preventing osteoporosis. Finally, toned and strong legs can improve functional abilities, making daily tasks like walking, climbing stairs, and carrying groceries easier.

10-Minute Lift And Firm Your Breasts Workout

This weightless breastlifting exercise is suitable for women over 50 looking to get in shape for summer. If you want to increase your breast size, you must gain fat in this area, and most women do when they gain a lot of weight (and lose weight first in the breasts).

The good news is that developing the pectoral muscles underneath the breast tissue can increase breast size. Better chest definition and cleavage are additional benefits. This 10-minute routine includes 10 effective breast-lifting exercises.

Since breast tissue is mostly fat and glandular tissue, targeted workouts can lift and improve your breast by strengthening the pectoral muscles. These exercises improve shoulder and back alignment and upper body strength.

Keep expectations realistic and focus on overall health and fitness rather than breast appearance.

15-Minute Back Workout With Dumbbells

This 10-minute dumbbell back workout for women over 50 reduces back fat and bra bulge. This workout strengthens and tones your back’s bra strap muscles to get in shape for summer.

A strong back can improve upper body strength, making lifting, carrying, and reaching easier. Back exercises with dumbbells can also improve bone density and muscular endurance, improving overall health and reducing the risk of age-related conditions like osteoporosis.

Wearing a bra can accentuate fat rolls in this back area, which can be frustrating. So we need to work on it while eating fewer calories from cleaner food.

Summer Body Tone 14 Day Challenge

Get in shape for summer

The Summer Body Tone 14-Day Challenge prepares your body for summer! It’s about wearing short sleeves, dresses, and shorts with confidence and ease. This challenge will give you the confidence to be the best version of yourself in all parts of your life. 
This challenge is good for beginners, older people, and people who aren’t very fit. The low-impact indoor workouts are great for women over 50. Over the next 14 days, you’ll burn fat, lose weight, tone your muscles, get fitter, and most importantly, feel really good. 

Get ready for summer by losing weight, getting in shape, and building muscle. It has workouts like walking, low-impact cardio, strength training, stretch workouts, and balance exercises for healthy aging.

Click here to get started today!

Closing Thoughts

Who says exercise has to be torture? You’ll sweat and have fun with these summer exercises.

These summer exercises will help you get in shape this summer. They are easy to follow, but to get the best results, you will need to be dedicated and focused. Give it your all and see how much your body can change for the better.

Are you ready? Let’s get to work!

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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