30-minute Best Beach Fit Workout Program for Older Women  

Women, we still want to look good and feel good in a bathing suit no matter what age! As summer approaches, it’s the perfect time to dust off those yoga mats and grab those dumbbells. Today, I’m excited to share with you ten of the best “Beach Fit” exercises specifically tailored for women.

As a physical therapist assistant, I recognize the impact of aging on our joints. High-impact exercises can harm them. All my exercises prioritize knee and lower back safety. I wholeheartedly recommend these exercises to my patients.

What does it mean to be “Beach Fit?” 

A beach body physique for older women encompasses strength, vitality, confidence, and a radiant glow that comes from feeling comfortable and empowered in one’s skin. Remember, feeling beautiful or sexy is also a mental game. Using body affirmations will help you increase the confidence.

While the concept of a “beach body” varies for each individual, here’s a description of a beach body physique: 

Lean and Toned Muscles:

Having lean, toned muscles that exude strength and vitality. Regular strength training exercises help to sculpt and define muscles, particularly in the arms, shoulders, back, and legs, creating a firm and shapely appearance without excessive bulk.

Defined Waistline:

A slender yet defined waistline adds an elegant and feminine touch to the beach body physique. Core strengthening exercises such as planks, twists, and crunches help to tone the abdominal muscles, creating a sleek and streamlined midsection that accentuates curves and enhances posture.

Healthy Body Composition:

Achieving a healthy body composition is essential for a beach-ready physique. This involves maintaining a balance between muscle mass and body fat percentage to achieve a fit and toned appearance. Regular exercise, along with a nutritious diet rich in whole foods, helps to support optimal body composition and overall well-being.

Confidence and Self-Assurance:

Above all, a beach body physique is characterized by confidence and self-assurance. Embracing one’s unique body shape, celebrating individual strengths, and focusing on overall health and well-being contribute to a positive self-image that shines through on the beach and beyond.

A Full Week of Beach Body Fit Exercise Program 

For a toned body, you want to make sure you are mainly doing bodyweight exercises (limit the weight) and increase reps. Here is a full-body workout in a week:  

• Monday: Cardio & Abdominals
• Tuesday: Rest
• Wednesday: Arm Day
• Thursday: Rest
• Friday: Leg Day 
• Saturday: Rest
• Sunday: Active Rest as in taking a long stroll

30 Minute Cardio and Toned Ab Workout for Women Over 35 

Warm-up (5 minutes): Each exercise will be completed for 60 sec with a 30 sec rest. Complete for a total of 2 sets.

• March in place: Lift your knees gently and swing your arms.
• Low-impact of the skater jump:
  • Start by standing with your feet shoulder-width apart.
  • Instead of jumping side to side, step to the side with one foot while sweeping the other foot behind you, keeping both feet on the ground.
  • Alternate sides in a fluid motion, swinging your arms for balance.

Cardio Segment (10 minutes):

Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit twice.

• Low-impact jumping jacks:
  • Instead of jumping, step right foot out to the side while raising your arms overhead. Alternate sides.
• Marching with arm swings:
  • Lift your knees alternately while swinging your arms back and forth in front of you.
• Side steps:
  • Step to the side with left foot, then bring the other foot to meet it. Continue alternating sides.
• Knee lifts:
  • Lift your right knee towards your chest, alternating sides while pumping your arms.
• Boxer shuffle:
  • Shuffle your feet in place, moving from side to side while lightly bouncing on the balls of your feet.

Abdominal Segment (10 minutes):

Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit twice for core muscles. 

• Controlled Abdominal Crunch:
  • With your back flat on the floor (or against a hard surface) slowly bring your right knee towards your left arm.
  • Contract your abdominals and then alternate legs. 

• Russian Twist:
  • Sit on the floor, lean back slightly, and twist your torso from side to side, engaging the oblique muscles.

• Side Planks:
  • Lie on your side with your elbow directly beneath your shoulder.
  • Lift your hips, forming a straight line from head to heels.
  • Hold for 30 sec on each side.

• Modified Plank:
  • Begin on your hands and knees, then lower to your forearms.
  • Extend your legs straight behind you, keeping your body in a straight line.
  • Hold for 30 sec x 2. 
  • Advance Position: Extend your legs straight behind you, resting on the balls of your feet. Your body should form a straight line from your head to your heels.
    • please note that the advanced pose is only if your abdominal muscles have regained strength. Performing it early can cause too much stress on the muscles.

Cool Down (5 minutes):

• Slow marching in place for 1 minute.
• Gentle stretching:
  • Focus on stretching the abdominals, hips, and lower back. Hold each stretch for 20-30 seconds.
• Deep breathing: Take a few moments to inhale deeply through your nose and exhale slowly through your mouth, focusing on relaxation.

For the best results, you must maintain a good form and contract (squeeze) your abdominal muscle.

For older women with knee or back problems, you want to avoid high impact exercises (squat jumps or tuck jumps) and make sure your back is straight during abdominal exercises to prevent back pain.

30-Minute Best Exercises for Toned Arms for Women over 35  

Warm-up (5 minutes): Each exercise will be completed for 60 sec with a 30 sec rest. Complete for a total of 2 sets.

• Heisman:
  • Stand with your feet hip-width apart.
  • Step to the right, bringing your left knee up towards your chest while swinging your arms diagonally across your body.
  • Return to the starting position and repeat on the left side, alternating sides in a quick, fluid motion.
• Arm circles:
  • Stand with feet hip-width apart and extend your arms out to the sides.
  • Make small circles with your arms, gradually increasing the size.

Main Workout (20 minutes):

Perform each exercise for 60 seconds, followed by a 15-second rest. Complete the circuit twice.

• Seated shoulder press:
  • Sit on a chair with your back straight and feet flat on the floor.
  • Hold a pair of dumbbells or water bottles in each hand at shoulder height.
  • Press the weights overhead, fully extending your arms, then lower them back down.

• Bicep curls:
  • Sit on a chair with your back straight and feet flat on the floor.
  • Hold a pair of dumbbells or water bottles in each hand with palms facing forward.
  • Curl the weights towards your shoulders, then lower them back down.

• Tricep dips:
  • Sit on the edge of a chair with your hands gripping the edge beside your hips, fingers pointing towards your feet.
  • Walk your feet forward and lower your body towards the floor, bending your elbows to about 90 degrees. Push yourself back up to the starting position.

• Front arm raises:
  • Stand with feet hip-width apart, holding a pair of dumbbells or water bottles in each hand with palms facing towards your thighs.
  • Lift the weights in front of you until your arms are parallel to the floor, then lower them back down.

• Overhead tricep extensions:
  • Sit on a chair with your back straight and feet flat on the floor.
  • Hold one dumbbell or water bottle with both hands overhead.
  • Bend your elbows to lower the weight behind your head, then straighten your arms to raise it back up.

• Tricep Kickbacks:
  • Hold a dumbbell in each hand and stand with your knees slightly bent.
  • Lean forward at the hips, keeping your back flat and chest up.
  • Bend your elbows to bring the weights towards your chest, then extend your arms straight back, squeezing your triceps at the top.
  • Lower the weights back down and repeat.

Cool Down (5 minutes):

• Arm circles:
  • Repeat the arm circles from the warm-up, focusing on gentle movements.
• Shoulder stretches:
  • Cross one arm across your body and use the other hand to gently press it towards your chest. Hold for 20-30 seconds, then switch sides.
• Tricep stretches:
  • Reach one arm overhead and bend the elbow, reaching your hand down towards your upper back.
  • Use the opposite hand to gently press on the elbow. Hold for 20-30 seconds, then switch sides.
• Deep breathing:
  • Take a few moments to inhale deeply through your nose and exhale slowly through your mouth, focusing on relaxation.

For beach fit arms, the arms are very toned (not muscular). I implemented several tricep exercises to get rid of that back arm fat or jiggling arms.

30 Minute Toned Leg Workout for Women Over 35

Warm-up (5 minutes): Each exercise will be completed for 60 sec with a 30 sec rest. Complete for a total of 2 sets.

• March in place: Lift your knees gently and swing your arms.
• Leg swings: Stand beside a sturdy surface for balance support. Swing one leg forward and backward, then switch sides.

Main Workout (20 minutes):

Perform each exercise for 60 seconds, followed by a 15-second rest. Complete the circuit twice.

• Seated leg extensions:
  • Sit on a chair with your back straight and feet flat on the floor.
  • Extend one leg straight out in front of you, then lower it back down.
  • Alternate legs.

• Seated leg curls:
  • Sit on a chair with your back straight and feet flat on the floor.
  • Bend one knee, bringing your heel towards your glutes, then straighten it back out.
  • Alternate legs.

• Standing calf raises:
  • Stand with feet hip-width apart and hands resting on a sturdy surface for balance support.
  • Rise up onto the balls of your feet, then lower back down.

• Standing leg lifts:
  • Stand with feet hip-width apart and hands resting on a sturdy surface for balance support.
  • Lift one leg out to the side, keeping it straight, then lower it back down.
  • Alternate legs.

• Standing Hip Abduction:
  • Stand tall with your feet hip-width apart.
  • Lift one leg out to the side, keeping it straight, then lower it back down.
  • Repeat on the other side, alternating legs in a controlled motion.

• Seated knee lifts:
  • Sit on a chair with your back straight and feet flat on the floor.
  • Lift one knee towards your chest, then lower it back down.
  • Alternate legs.

Cool Down (5 minutes):

• March in place:
  • Slow down your pace and focus on bringing your heart rate down gradually.
• Quad stretches:
  • Stand tall and hold onto a sturdy surface for balance support.
  • Bend one knee and bring your heel towards your glutes, then hold for 20-30 seconds.
  • Switch sides.
• Hamstring stretches:
  • Sit on the edge of a chair with one leg extended straight out in front of you and the other foot flat on the floor.
  • Lean forward from the hips until you feel a stretch in the back of your extended leg.
  • Hold for 20-30 seconds. Switch sides.
• Deep breathing:
  • Take a few moments to inhale deeply through your nose and exhale slowly through your mouth, focusing on relaxation.

This leg workout provides a safe and effective way for older women with knee and back problems to strengthen and tone their lower body muscles. Adjust the intensity and range of motion of exercises as needed to suit your individual needs and abilities.

The Importance of Rest 

Rest days are crucial in any exercise program, especially for older women, as they provide the body with the opportunity to recover, repair, and adapt to the physical stress of exercise. Here are several reasons why rest days are important for older women in exercise programs:

• Injury Prevention:
  • Overtraining or insufficient rest can increase the risk of overuse injuries such as tendonitis, stress fractures, and muscle strains.
  • Older women may be more prone to these injuries due to age-related changes in muscle and joint function.
  • Rest days help prevent injuries by allowing the body to recover fully between workouts.

• Joint Health:
  • Aging often leads to joint stiffness, reduced flexibility, and cartilage degeneration.
  • Rest days give joints a break from repetitive movements and impact, reducing the risk of joint pain and inflammation.
  • Proper rest also promotes joint lubrication and tissue repair.

• Hormonal Balance:
  • Intense exercise can disrupt hormone levels, particularly cortisol, which is associated with stress.
  • Chronic elevation of cortisol levels can negatively impact metabolism, immune function, and overall health.
  • Rest days help restore hormonal balance and reduce stress levels, promoting overall well-being.

Rest days are an integral part of any exercise program for older women. They support muscle recovery, prevent injuries, promote joint health, restore energy levels, balance hormones, enhance mental well-being, and facilitate long-term progress. By listening to their bodies and prioritizing rest and recovery, older women can optimize their exercise routines and maintain a healthy and active lifestyle.

​The Importance of Eating Healthy 

There is saying that being fit and healthy is 75% food and 25% exercise. Eating healthy is essential for achieving a toned body because it provides the necessary nutrients to fuel workouts, repair muscles, and maintain overall health.

A balanced diet plan rich in lean proteins, fruits, vegetables, whole grains, and healthy fats supports muscle growth, reduces body fat, and improves energy levels, helping to sculpt and maintain a toned physique.

Additionally, consuming nutrient-dense foods supports optimal metabolism, aids in recovery from exercise, and promotes long-term wellness, ensuring that efforts in the gym yield the best results for a fit and toned body.

Losing weight or maintaining a healthy weight can be hard when you are over 40, but there are secret tips!

The Takeaway

Ready for wet sand on bare feet, the sea air and brisk walk along the beach shores, wearing a sexy bathing suit? Follow my simple bikini body workout plan to tone your beach body.

Remember for a toned body look, you must increase the repetitions and use a lighter weight. And as always listen to your body and consult with a healthcare professional if you have any concerns.

Consistency and dedication are key to achieving your fitness goals, so stay committed to your workout routine and enjoy the journey to a healthier, stronger, and more confident you! Be in the best shape of your life!

References

1. Kisner, C., & Colby, L. A. (2012). Therapeutic exercise: Foundations and techniques (6th ed.). FA Davis Company.