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<h2>Understanding Menopause and Fitness</h2><p>Menopause is a significant phase in a woman's life. It brings many changes, and fitness routines need to adapt accordingly. Staying active during menopause helps manage symptoms and maintain overall wellness.</p><p>Many women experience weight gain, muscle loss, and changes in bone density during menopause. A well-rounded fitness plan can address these issues effectively.</p><figure id="figure-2berg383im0rtnobi"><img id="2berg383im0rtnobi" src="https://media.gettyimages.com/id/1188934116/photo/stressed-old-woman-waving-fan-suffer-from-overheating-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=rQ1vQu6XVLqwjGpH1ZBgQjYf-RzBghaHIr6Tw8eD3s4=" alt="Stressed old woman waving fan suffer from overheating at home" title="Stressed old woman waving fan suffer from overheating at home" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1188934116/photo/stressed-old-woman-waving-fan-suffer-from-overheating-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=rQ1vQu6XVLqwjGpH1ZBgQjYf-RzBghaHIr6Tw8eD3s4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Benefits of Strength Training</h3><ul><li>Improves muscle mass</li><li>Increases metabolism</li><li>Strengthens bones</li></ul><figure id="figure-k93cljr1uxm0rtnpih"><img id="k93cljr1uxm0rtnpih" src="https://images.unsplash.com/photo-1532384305128-54c7ac0d7139?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8c3RyZW5ndGglMjB0cmFpbmluZ3xlbnwwfHx8fDE3MjU2OTQwMTR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="strength training" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1532384305128-54c7ac0d7139?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8c3RyZW5ndGglMjB0cmFpbmluZ3xlbnwwfHx8fDE3MjU2OTQwMTR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Cardiovascular Exercise<br></h2><ul><li>Brisk walking</li><li>Jogging</li><li>Swimming</li><li>Cycling</li></ul><figure id="figure-tm846bzqmm0rtnq9f"><img id="tm846bzqmm0rtnq9f" src="https://images.unsplash.com/photo-1518310383802-640c2de311b2?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Y2FyZGlvJTIwd29ya291dHxlbnwwfHx8fDE3MjU2OTQwMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="cardio workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518310383802-640c2de311b2?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Y2FyZGlvJTIwd29ya291dHxlbnwwfHx8fDE3MjU2OTQwMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Flexibility and Balance well-being.</h2><p>These exercises also help reduce stress and improve mental health, which is particularly beneficial during menopause.</p><h3>Simple Flexibility Exercises</h3><ul><li>Yoga poses</li><li>Pilates routines</li><li>Stretching exercises</li></ul><figure id="figure-c3m27cmf3m0rtnrcv"><img id="c3m27cmf3m0rtnrcv" src="https://images.unsplash.com/photo-1591228127927-67346c90add3?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8eW9nYSUyMHN0cmV0Y2hpbmd8ZW58MHx8fHwxNzI1Njk0MDE3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga stretching" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1591228127927-67346c90add3?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8eW9nYSUyMHN0cmV0Y2hpbmd8ZW58MHx8fHwxNzI1Njk0MDE3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Nutrition and Hydration</h2><p>Along with exerciseKey Nutrients</p><ul><li>Calcium for bone health</li><li>Protein for muscle maintenance</li><li>Fiber for digestive health</li></ul><h2>Listening to Your Body</h2><p>Finally, listen to your body. Menopause is a time of change, and it's important to be kind to yourself. Rest when needed, and don’t push too hard.</p><p>Consult with a healthcare provider before starting any new fitness routine. They can provide personalized advice based on your individual health needs.</p>

Fitness Adaptations for Women in Menopause: Key Strategies for Strength and Wellness

<p>Looking to lose fat while enjoying delicious meals? You don't need complicated recipes. Simple, plant-based dishes can help you achieve your goals. Here are some easy 5-ingredient recipes to get you started.</p><h2>Avocado Toast</h2><p>Avocado toast is a quick and nutritious option. All you need is a ripe avocado, whole-grain bread, lemon juice, salt, and pepper. Mash the avocado, mix in some lemon juice, and spread it on toasted bread. Sprinkle with salt and pepper, and you're good to go.</p><p>This meal is rich in healthy fats and fiber, keeping you full longer. It's perfect for breakfast or a light lunch. Plus, it's super easy to make.</p><figure id="figure-ivt1q859um0reb5jf"><img id="ivt1q859um0reb5jf" src="https://images.unsplash.com/photo-1525351586624-ca549fbe02df?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8YXZvY2FkbyUyMHRvYXN0fGVufDB8fHx8MTcyNTY2ODIzMnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="avocado toast" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1525351586624-ca549fbe02df?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8YXZvY2FkbyUyMHRvYXN0fGVufDB8fHx8MTcyNTY2ODIzMnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Chickpea Salad</h2><p>Chickpeas are a great source of protein and fiber tomatoes and cucumbers. Drizzle with olive oil and lemon juice, and toss everything together.</p><p>This salad is refreshing and filling. It's perfect for a quick lunch or a side dish. You can also add some herbs for extra flavor.</p><h2>Banana Almond Smoothie</h2><p>Need a quick snack or breakfast? Try a banana almond smoothie. You'll need a banana, almond milk, almond butter, a dash of cinnamon, and some ice. Blend everything until smooth.</p><p>This smoothie is creamy and satisfying. It's packed with nutrients and will keep you energized throughout the morning.</p><figure id="figure-lrwzelvjz4m0reb7cy"><img id="lrwzelvjz4m0reb7cy" src="https://images.unsplash.com/photo-1543218024-57a70143c369?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxiYW5hbmElMjBzbW9vdGhpZXxlbnwwfHx8fDE3MjU2NjgyMzR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="banana smoothie" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1543218024-57a70143c369?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxiYW5hbmElMjBzbW9vdGhpZXxlbnwwfHx8fDE3MjU2NjgyMzR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Lemon, ginger, soy sauce, and garlic are a great marinade for any vegetable stirfy. </p><p>You could also go for a quinoa cooking according to the package instructions. Then in a pan, sauté chopped garlic, bell peppers, and broccoli. Add the cooked quinoa and soy sauce, and stir everything together.</p><p>This dish is colorful and full of flavor. It's a great way to get your veggies in while enjoying a hearty meal.</p><h2>Sweet Potato Fries</h2><p>Sweet potato fries are a tasty and healthy alternative to regular fries. You'll need sweet potatoes, olive oil, salt, pepper, and paprika. Cut the sweet potatoes into fries, toss them in olive oil, and season with salt, pepper, and paprika. Bake them in the oven until crispy.</p><p>These fries are perfect as a snack or a side dish. They're rich in vitamins and minerals, making them a nutritious choice.</p><p>These simple recipes show that you don't need many ingredients to create delicious, plant-based meals. Give them a try and enjoy the benefits of a plant-based diet.</p><p>For free recipes see our u-tube channel and subscribe for new ones, link below. &nbsp;Or request to join our exclusive Facebook Closed Group<a data-mce-href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener" data-mce-selected="inline-boundary"> HERE﻿</a><br data-mce-bogus="1"></p><p><br></p><p><br data-mce-bogus="1"></p>

Simple 5-Ingredient Plant-Based Recipes for Fat Loss

Happy senior woman exercising with dumbbells at home, sitting on fitball and strengthening her arm muscles

<h2>Its Getting Started with Resistance Training</h2><p>Starting a new fitness journey can be exciting and a bit daunting. If you're a woman over 35, resistance training is a great way to build strength and improve overall health. This 7-day beginner plan is designed to ease you into a routine that fits your lifestyle.</p><p>Resistance training uses weights or other resistance to strengthen muscles. It can help you maintain bone density, improve balance, and increase metabolism. Plus, it can make everyday tasks easier.</p><figure id="figure-6j55r9qaym0re01rr"><img id="6j55r9qaym0re01rr" src="https://media.gettyimages.com/id/1566751813/photo/young-asian-woman-sitting-taking-a-break-relaxing-after-exercise-with-a-whey-protein-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=I1Hvph9sHMFr105uSCc_f1FHqSSkg7WbA0E33FYMW7A=" alt="Young asian woman sitting taking a break relaxing after exercise with a whey protein and dumbbell placed beside at gym." title="Young asian woman sitting taking a break relaxing after exercise with a whey protein and dumbbell placed beside at gym." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1566751813/photo/young-asian-woman-sitting-taking-a-break-relaxing-after-exercise-with-a-whey-protein-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=I1Hvph9sHMFr105uSCc_f1FHqSSkg7WbA0E33FYMW7A=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Day 1: Upper Body</h3><p>Its important to have good form to avoid injury. If you're unsure about your form, consider coming to a class with us, watching tutorial videos or asking a trainer for guidance.</p><h3>Day 2: Lower Body</h3><p>Next, work on your lower body. Squats, lunges, and calf raises are excellent choices. Again, perform 2 sets of 12 repetitions. These exercises will help strengthen your legs and glutes, which are essential for daily activities like walking your workouts. Take breaks as needed and stay hydrated. Consistency is key, so focus on building a routine that you can stick with.</p><h3>Day 3: Rest Day</h3><p>Rest is crucial for muscle recovery. Use this day to relax and rejuvenate. Light activities like walking or stretching can help keep your body active without overworking your muscles.</p><h3>Day 4: Core Strength</h3><p>On the fourth day, target your core muscles. Exercises like planks, Russian twists, and leg raises can help strengthen your abdomen and back. A strong core supports your entire body and improves posture.</p><figure id="figure-14mc3jxm7tm0re02n8"><img id="14mc3jxm7tm0re02n8" src="https://images.unsplash.com/photo-1607962776853-346ec26811db?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxjb3JlJTIwc3RyZW5ndGh8ZW58MHx8fHwxNzI1NjY3NzE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="core strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1607962776853-346ec26811db?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxjb3JlJTIwc3RyZW5ndGh8ZW58MHx8fHwxNzI1NjY3NzE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Remember to focus so you engage your core muscles effectively.</p><h3>Day 5: Full Body</h3><p>Combine upper body, lower body, and core exercises for a full-body workout. This can include a mix of squats, push-ups, and bicycle crunches. Performing a full-body workout helps ensure all major muscle groups are engaged.</p><p>Remember to listen to your body. If something feels too challenging, it's okay to modify the exercise or reduce the weight.</p><h3>Day 6: Active Recovery</h3><p>Active recovery involves light activities that promote blood flow without straining your muscles. Consider activities like yoga, stretching, or a gentle walk. These can help reduce muscle soreness and improve flexibility.</p><h3>Day 7: Rest Day</h3><p>End your week with another rest day. Take this time to reflect on your progress and plan for the next week. Consistency and patience are important as you build your strength and develop a healthy routine.</p><p>Starting a resistance training plan can be a rewarding experience. By following this 7-day beginner plan, you can gradually build strength and confidence. Always remember to listen to your body and make adjustments as needed.</p><p>For free workouts see our u-tube channel and subscribe for new workouts, link below.&nbsp; Or request to join our exclusive Facebook Closed Group <a data-mce-href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener">HERE﻿</a><br data-mce-bogus="1"></p>

7-Day Beginner Resistance Training Plan for Women 35+

macro photography of black ceramic Gautama Buddha miniature

<h2>Why Combine Yoga and Strength Training?</h2><p>Combining yoga and strength training is a great way to maximize your fitness. Both practices offer unique benefits that complement each other well. Yoga improves flexibility and balance, while strength training builds muscle and increases endurance.</p><p>When you combine the two, you get a well-rounded workout that addresses different aspects of fitness. This combination can help you achieve a balanced body and mind.</p><figure id="figure-4lex2ylybcm0o0t65r"><img id="4lex2ylybcm0o0t65r" src="https://images.unsplash.com/photo-1518644961665-ed172691aaa1?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8eW9nYSUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNTQ2NDE2Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518644961665-ed172691aaa1?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8eW9nYSUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNTQ2NDE2Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Flexibility your yoga practice. Strong muscles can hold yoga poses longer and with better form.</h3><h3>Better Balance and Coordination</h3><p>Yoga is known for improving balance and coordination. These skills are crucial for performing strength training exercises safely and effectively. When you have better balance, you can lift weights with proper form, reducing the risk of injury.</p><p>Strength training also improves coordination by teaching your muscles to work together. This can make complex yoga poses easier to perform.</p><figure id="figure-zgj4o5t7uom0o0t7gl"><img id="zgj4o5t7uom0o0t7gl" src="https://images.unsplash.com/photo-1444312645910-ffa973656eba?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOHx8YmFsYW5jZSUyMGNvb3JkaW5hdGlvbnxlbnwwfHx8fDE3MjU0NjQxNjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="balance coordination" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1444312645910-ffa973656eba?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOHx8YmFsYW5jZSUyMGNvb3JkaW5hdGlvbnxlbnwwfHx8fDE3MjU0NjQxNjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>And, it improves mental clarity. A calm mind can help you stay focused during your workouts, leading to better results.</h3><h3>Improved Recovery</h3><p>Yoga can aid in recovery after strength training sessions. The stretching and relaxation techniques in yoga help reduce muscle soreness and improve circulation. This can speed up recovery and prepare your body for the next workout.</p><p>Additionally, yoga's focus on breathing can help reduce stress and promote relaxation, which is essential for recovery.</p><figure id="figure-xvw7d7gv9ogm0o0t8yt"><img id="xvw7d7gv9ogm0o0t8yt" src="https://images.unsplash.com/photo-1529693662653-9d480530a697?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8cmVjb3ZlcnklMjB5b2dhfGVufDB8fHx8MTcyNTQ2NDE2Nnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="recovery yoga" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1529693662653-9d480530a697?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8cmVjb3ZlcnklMjB5b2dhfGVufDB8fHx8MTcyNTQ2NDE2Nnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Getting Started</h3><p>If you're new to combining yoga and strength training, start slow. Begin with basic yoga poses and simple strength training exercises. Gradually increase the intensity and complexity as you become more comfortable.</p><p>Consider working with a fitness instructor to create a personalized plan. They can help you find the right balance and ensure you perform exercises correctly.</p><h3>Conclusion</h3><p>Combining yoga and strength training offers numerous benefits. It creates a balanced workout routine that improves flexibility, strength, balance, and recovery. By incorporating both practices into your fitness plan, you can achieve a healthier body and mind.</p><p>So, why not give it a try with us? Start today and experience the benefits of combining yoga and strength training for yourself. <br></p>

Maximize Your Fitness: The Benefits of Combining Yoga and Strength Training

Fit woman doing exercise single leg glute bridge at home.

<h2>Introduction</h2><p>Hip pain can be a real problem. It affects your daily activities and can make you feel less mobile. But don't worry, you can ease this pain with a simple 10-minute booty workout at home. This workout focuses on strengthening your glutes, which helps support your hips.</p><h2>Why Focus on Glutes?</h2><p>Your glutes are key muscles that support your hips. When they are weak, other muscles have to work harder. This can cause hip pain. By strengthening your glutes, you can reduce the strain on your hips.</p><figure id="figure-s5u76aq4cgm0qi4htz"><img id="s5u76aq4cgm0qi4htz" src="https://images.unsplash.com/photo-1544367567-0f2fcb009e0b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Z2x1dGUlMjB3b3Jrb3V0fGVufDB8fHx8MTcyNTYxNDE3M3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="glute workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1544367567-0f2fcb009e0b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Z2x1dGUlMjB3b3Jrb3V0fGVufDB8fHx8MTcyNTYxNDE3M3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Warm-Up</h2><p>Start with a quick warm-up can be jogging in place or jumping jacks. Warming up prepares your muscles for the workout and helps prevent injury.</p><h2>Workout Routine</h2><h3>1. Glute Bridges</h3><p>Lie on your back with your knees bent. Keep your feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 10 reps.</p><h3>2. Clamshells</h3><p>Lie on your side with your knees bent. Keep your feet together. Lift your top knee as high as you can without moving your pelvis. Lower back down and repeat for 10 reps on each side.</p><figure id="figure-mrb11t51nim0qi4k64" class=""><img id="mrb11t51nim0qi4k64" src="https://media.gettyimages.com/id/1372309899/photo/woman-in-sportswear-exercising-training-glutes-mauscles.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=QHYLg59NdP_0uhodMSq4Z-qi-vJoY90JSw75DZd6WVk=" alt="Woman In Sportswear Exercising Training Glutes Mauscles" title="Woman In Sportswear Exercising Training Glutes Mauscles" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1372309899/photo/woman-in-sportswear-exercising-training-glutes-mauscles.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=QHYLg59NdP_0uhodMSq4Z-qi-vJoY90JSw75DZd6WVk=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Lie on your back and lift your hips towards the ceiling. Lift one leg towards the ceiling, keeping your knee bent. Lower back down and repeat for 10 reps on each leg.</p><h3>4. Fire Hydrants</h3><p>Stay on all fours. Lift one leg out to the side, keeping your knee bent. Lower back down and repeat for 10 reps on each leg.</p><figure id="figure-lktqqjrtupm0qi4lij"><img id="lktqqjrtupm0qi4lij" src="https://media.gettyimages.com/id/976907384/photo/healthy-woman-exercising-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=OEMKI0Vnq8_QUBQnYgQPDlHr_TljbFCggtDzhV6l56A=" alt="Healthy woman exercising at home" title="Healthy woman exercising at home" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/976907384/photo/healthy-woman-exercising-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=OEMKI0Vnq8_QUBQnYgQPDlHr_TljbFCggtDzhV6l56A=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Consistency is Key</h2><p>To see results, do this workout three times a week. Consistency is important. Over time, you will notice less hip pain and more strength in your glutes.</p><h2>Listen to Your Body</h2><p>Always listen to your body. If you feel any sharp pain, stop the exercise. It's important to work within your limits and gradually build up your strength.</p><p>Give this 10-minute booty workout a try. It's a simple way to ease hip pain and improve your overall strength. Your hips will thank you!</p><p>For free workouts see our u-tube channel and subscribe for new workouts, link below. &nbsp;Or request to join our exclusive Facebook Closed Group <a data-mce-href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener">HERE</a><br data-mce-bogus="1"></p><p><br></p><p><br></p><p><br></p>

10-Minute Booty Workout to Ease Hip Pain at Home

<h2>Find Your Inner Confidence</h2><p>As we age, it's easy to feel like our best days are behind us. But that's far from the truth. Women 35 and older can still feel sexy, confident, and full of life. One way to achieve this is through yoga. Our yoga classes are designed to help you embrace your body and mind, no matter your age.</p><p>Yoga isn't just about flexibility or strength. It's about finding balance and peace within yourself. When you join our classes, you'll discover a supportive community that values personal growth and self-love.</p><figure id="figure-hd7u01a10cm0o0z11h"><img id="hd7u01a10cm0o0z11h" src="https://images.unsplash.com/photo-1593348196396-6092a8e2d640?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHx5b2dhJTIwY2xhc3N8ZW58MHx8fHwxNzI1NDY0NDMyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga class" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1593348196396-6092a8e2d640?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHx5b2dhJTIwY2xhc3N8ZW58MHx8fHwxNzI1NDY0NDMyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Why Yoga is can reduce stress and anxiety.</h3><ul><li><strong>Enhances Strength:</strong> Yoga strengthens muscles, which can help prevent injuries.</li></ul><p>These benefits go beyond the physical. They also help you feel more confident and sexy. When you feel good about your body, it shows in your attitude and interactions with others.</p><h3>Our Yoga Classes</h3><p>We offer a variety of yoga classes tailored for women 35 and older. Whether you're a beginner or have been practicing for years, you'll find a class that fits your needs. Our instructors are experienced and understand the unique challenges that come with aging.</p><figure id="figure-dj7p7kase4m0o0z2s2"><img id="dj7p7kase4m0o0z2s2" src="https://images.unsplash.com/photo-1525296416200-59aaed194d0c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyN3x8d29tYW4lMjB5b2dhfGVufDB8fHx8MTcyNTQ2NDQzNHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman yoga" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1525296416200-59aaed194d0c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyN3x8d29tYW4lMjB5b2dhfGVufDB8fHx8MTcyNTQ2NDQzNHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Here's what you will experience; </p><ul><li><strong>Personalized Attention:</strong> Instructors provide modifications to suit your level.</li><li><strong>Holistic Approach:</strong> We focus on both physical and mental well-being.</li></ul><p><br></p><h3>Success Stories</h3><p>Many women have transformed their lives through our yoga classes. They've gained confidence, improved their health, and found a new zest for life. One of our members, Jane, shares her experience:</p><p>"I joined the yoga classes at 40, feeling out of shape and insecure. Now, I feel stronger and more confident than ever. The community here is amazing, and the instructors are so supportive."</p><figure id="figure-aronfad5zjm0o0z4eq"><img id="aronfad5zjm0o0z4eq" src="https://images.unsplash.com/photo-1604046767104-e53cd9f82be5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4fHx3b21lbiUyMHlvZ2F8ZW58MHx8fHwxNzI1NDY0NDM2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="women yoga" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1604046767104-e53cd9f82be5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4fHx3b21lbiUyMHlvZ2F8ZW58MHx8fHwxNzI1NDY0NDM2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Join transformation for yourself.</h3><p>We can't wait to welcome you to our community. Sign up for a class today and take the first step towards a more confident and vibrant you.</p>

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