Something awful happens as we hit our 40s—our waistlines start expanding. Maybe you’ve always had to fight the battle of the bulge and this is nothing new for you. Perhaps you’ve always been able to eat whatever you want and this is an unwelcome part of fitness for your 40s. In either case, the problem is common. You’re definitely not alone.
The following are core exercises that will strengthen your abdominal muscles, oblique muscles and back muscles. If you strengthen your core, you’ll look slimmer, stand taller and be able to handle more vigorous and varied forms of exercise. You’ll have better balance and will be less likely to injure yourself.
Some of the more traditional core workouts can be tough on your back. Those of us who are in the over 40 category may want to try to these exercises instead of traditional sit ups or other harsh abdominal exercises.
Core strength is so important that you’ll want to incorporate these core exercises into your daily routine. Even if you don’t have time to do anything else for fitness that day, devote ten minutes a day to these exercises. These exercises are meant to be supplemental to your overarching exercise plan, something you make a habit to do each day as part of your self care routine.
The Flyer
Lie down on the floor on your stomach. Reach forward with your arms and extend your legs back. Lift one arm and the opposing leg off the floor, using your back muscles. Relax, and then lift your other arm and the opposing leg off the floor. Relax again, and then lift both arms and both legs off the ground as if you are flying, leaving only your torso on the ground.
You will only need to lift a few inches off the ground, but these contractions will work your back muscles sufficiently to strengthen weakened areas. Repeat this set of exercises eight times. Work up to fifteen to twenty repetitions of this exercise.
The Twist and Bend
This exercise is taken from kickboxing classes. It works the abdominal and oblique muscles without stressing your back.
Stand up. Bend your knees slightly so your lower body remains stable. Extend your arms out and twist to the left and then to the right, using your abdominals to rotate your upper body in a slow, controlled twist twenty times.
After the twentieth twist, stand up straight again and place your hands behind your head. Lift your left knee and twist and bend such that your right elbow touches (or comes close to) your left knee. Return to your starting position and repeat this action, bringing your right knee to your left elbow. Repeat for a count of twenty. Rest and repeat the entire routine twice more. Build up to five repetitions of twenty each.
It’s tempting to launch into overly ambitious exercise commitments that we can’t keep, but personal growth experts recommend committing to simple, achievable goals that can become daily habits. That is exactly what these core exercises are: simple exercises that can easily become daily habits. If you make these two gentle-but-effective core strength exercises a part of your daily routine, you’ll slowly but surely build your core strength. This will help you succeed with the rest of your over 40 exercise plan.
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