Get Firm and Strong Abs with Two Trusted Exercise Routines Recommended by Fitness Experts
If you’re looking to achieve flatter abs after the age of 40, it’s crucial to engage your core from various angles. Strengthening your core becomes more important as you get older because it plays a vital role in everyday tasks, hobbies, sports, and maintaining an independent lifestyle. Neglecting this area can result in poor posture, increased risk of muscle injuries, and back pain. To lead a healthy and fit life beyond your 40s, it’s essential to perform exercises that strengthen and tone your midsection. In this article, we’ll share two highly effective core workouts for achieving flatter abs after 40, recommended by fitness experts. So, let’s dive in and discover these workouts. And once you’re done, be sure to check out our article on 7 Exercises to Slim Down Your Waistline in Just 30 Days.
Core Workout 1
This workout is designed to target your entire core and help you achieve leaner and more toned abs, especially if you’re over 40″ says Marissa West, a certified personal trainer and nutrition specialist and the founder of West Kept Secret. “As we age, building muscle becomes increasingly challenging, particularly in the core area. However, this workout focuses on fatiguing each core muscle group while maintaining proper form and protecting the back.”
Below is Marissa West’s signature ab series, which aims to give you flatter abs. Start by performing each exercise for 10 repetitions and gradually decrease the rep count by one for each round you complete.
To work on your abs follow these steps:
Crunches:
Position yourself on your back bending your knees and keeping your feet at a comfortable hip-width distance from each other.
Place your fingers behind your neck without interlacing them.
Lift your head off the ground and bring your chin toward your chest.
Lower back down and repeat 10 times.
Reverse Crunches:
Lower your neck and raise your legs to a 90-degree angle.
Keep your knees together.
Perform 10 reverse crunches.
Crunches with Legs Up:
Raise your legs upward and ensure they remain extended and close together.
Perform 10 crunches in this position.
Crunches with Legs Slightly Apart:
Position your legs slightly apart and maintain them in a raised position.
Perform 10 crunches in this position.
Crunches with Legs Together:
Bring your legs back together and fully extend them.
Perform 10 crunches.
Reverse Crunches:
Raise your legs to a 90-degree angle with feet off the ground.
Keep your knees together.
Perform 10 crunches from this position.
Crunches:
Lie down and lower your feet, then do 10 crunches while keeping your knees bent and heels touching the ground
Side-to-Side Ab Reaches:
Keep your heels planted on the floor.
Bring your arms down to your sides, ensuring they remain lifted and do not touch the floor.
Alternate reaching to the left and right sides of your body for 10 reps.
By following these exercises you’ll engage your core and work towards strengthening your abs. Remember to perform each exercise with proper form and listen to your body’s limits.
Core Workout 2
Try This Effective Total Core Workout by Ellen Thompson, CPT from Blink Fitness
Planks:
Start in a high plank position with hands under shoulders and body in a straight line.
Hold the position for 30 to 60 seconds make sure to keep your back straight.
You can also do forearm planks by lowering to your forearms.
Complete three rounds of 10 to 12 repetitions in each set.
Bicycle Crunches:
Start by lying on your back and place your hands gently behind your head.
Lift your head, shoulders and neck off the floor.
Crunch the right side of your body, bringing your right elbow and opposite knee together while extending your right leg.
Repeat on the opposite side.
Do each exercise for three sets, aiming for 10 to 12 repetitions in each set.
Standing Side Crunches:
Stand tall with feet shoulder-width apart and hands behind your head.
Contract your abs and bend your upper body to the right, bringing your right elbow toward your right hip.
Repeat on the opposite side.
Do each exercise for three sets, aiming for 10 to 12 repetitions in each set.
Superman:
Lie flat on your stomach with arms extended ahead of you and legs straight.
Lift your chest, arms and legs off the floor as high as you can.
Squeeze your lower back and buttocks.
Hold the position for a moment before releasing.
Do each exercise for three sets, aiming for 10 to 12 repetitions in each set.
By following these exercises you can target and strengthen your core muscles for flatter abs after the age of 40. Remember to adjust the number of repetitions and sets based on your fitness level and consult a professional if needed.
Here are some facts and health benefits about abs and abs workouts even at the age of 40:
Facts about Abs:
Abs, short for abdominal muscles are a group of muscles located in the front of your torso.
The primary muscles that make up your abs are the rectus abdominis (the “six-pack” muscles), the internal and external obliques and the transverse abdominis.
Abs play a crucial role in providing stability and support to your spine and pelvis during movement.
Genetics, body fat percentage and overall muscle development affect the visibility of your abs.
Health Benefits of Abs Workouts at the Age of 40:
Improved Core Strength: Regular abs workouts help strengthen the muscles in your core, including the abs, obliques and lower back muscles. This increased core strength can improve your posture, balance and overall stability.
Enhanced Functional Movement: Strong abs contribute to better functional movement patterns, making everyday tasks like lifting, bending and twisting easier and safer.
Reduced Risk of Lower Back Pain: Strengthening your abs can help alleviate lower back pain by providing support to your spine and reducing the strain on your back muscles.
Improved Athletic Performance: Strong abs are essential for many sports and physical activities as they assist in generating power and transferring force between the upper and lower body.
Increased Metabolic Rate: Building and maintaining lean muscle mass, including your abs can help boost your metabolism. This can aid in weight management and overall calorie burning.
Better Posture and Appearance: Strong abs can help improve your posture by promoting proper alignment of the spine and reducing slouching. Additionally, a toned midsection can enhance your overall physique and boost confidence.
Remember, it’s important to consult with a healthcare professional or a certified fitness trainer before starting any new exercise routine especially if you have any pre-existing health conditions or concerns.