Katya Adushkina, a weight correction specialist, presents 5 effective and safe exercises for women over 50 to lose weight and improve their overall health. The exercises are designed to take into account the age-related changes in the body, such as decreased mobility and joint fluid production. The exercises include:
1. Modified squats using a chair for support and to avoid excessive load on the knees.
2. "Royal Deuce" exercise, which works the gluteal muscles without putting a load on the lower back or knees.
3. Extension of the back with bringing the shoulder blades together, which helps to remove stiff upper back and pump up the lower back.
4. Push-ups using a hookah to avoid additional stress on the spine and lower back.
5. Short amplitude twisting for a flat tummy, which protects the lower back.
Katya also provides modifications for each exercise to accommodate different fitness levels and encourages viewers to adopt these exercises into their workout routine. The video concludes with a showcase of real results from participants in her weight loss project, "Luxury Woman", and an invitation to share feedback and suggestions for future content.
Here are the key facts extracted from the text:
1. The speaker's name is Katya Adushkina.
2. Katya is a weight correction specialist.
3. The exercises she demonstrates are for women over the age of 50.
4. After the age of 50, mobility in the spine and joints decreases.
5. The production of joint fluid decreases with age.
6. Muscles tend to shorten with age.
7. The exercises demonstrated are primarily for health benefits.
8. The first exercise is a modified squat using a chair for support.
9. The second exercise is called the "royal deuce" and targets the gluteal muscles.
10. The "royal deuce" exercise involves two parts: lifting the leg and bringing it to the side.
11. The exercise can be modified to make it easier or more challenging.
12. The third exercise is an extension of the back with shoulder blades together.
13. The fourth exercise is a push-up using a hookah to reduce stress on the spine and lower back.
14. The fifth exercise is a short amplitude twisting motion to target the abdominal muscles.
15. The exercises are designed to be done in sets with rest periods in between.
16. The speaker has a project called "Luxury Woman" which is a healthy weight loss project for women over 40-50.
17. The project has achieved impressive results in just 4 weeks.