As we age, staying active becomes increasingly important for maintaining overall health and well-being. For women over 40, regular exercise can help combat the effects of aging, improve strength and flexibility, and promote a healthy body composition.
If you’re looking to prioritize your fitness as you navigate your 40s and beyond, here are five essential exercises that you should incorporate into your weekly routine.
PLANK:
- The plank is a fantastic exercise for strengthening the entire core, including the abdominals, obliques, and lower back.
- To perform a plank, start in a push-up position and hold your body in a straight line, supporting yourself on your forearms and toes.
- Aim to hold the plank for 30 seconds to 1 minute, focusing on maintaining proper form and engaging the core muscles.
RUSSIAN TWISTS:
- Russian twists are an effective exercise for targeting the obliques and improving rotational core strength.
- Sit on the floor with your knees bent and feet lifted off the ground.
- Hold a weight or medicine ball and twist your torso from side to side, touching the weight to the ground beside you with each twist.
- Aim for 10-15 twists on each side, focusing on controlled movement and engaging the core throughout.
BICYCLE CRUNCHES:
- Bicycle crunches are a dynamic exercise that targets the rectus abdominis and obliques.
- Lie on your back with your hands behind your head, and bring your knees towards your chest.
- Alternate bringing your elbow towards the opposite knee in a pedaling motion.
- Aim for 10-15 reps on each side, focusing on engaging the core and avoiding neck strain.
DEAD BUG:
- The dead bug exercise is a great way to strengthen the core while also improving coordination and stability.
- Lie on your back with your arms extended towards the ceiling and your legs lifted with knees bent at a 90-degree angle.
- Lower one arm and the opposite leg towards the ground, then return to the starting position and repeat on the other side.
- Aim for 10-12 reps on each side, focusing on maintaining a stable core throughout the movement.
BIRD DOG:
- The bird dog exercise is excellent for improving core stability and balance.
- Start on your hands and knees, then extend one arm and the opposite leg, reaching towards opposite ends of the room.
- Hold for a few seconds, then return to the starting position and repeat on the other side.
- Aim for 10-12 reps on each side, focusing on maintaining a neutral spine and engaging the core muscles.
Incorporate these core exercises into your weekly routine, aiming to perform them 2-3 times per week for optimal results. Remember to focus on proper form, controlled movement, and engaging the core muscles throughout each exercise. By prioritizing core strength, women over 40 can improve posture, reduce the risk of back pain, and support overall stability and mobility.
