Maintaining core strength becomes increasingly important as we age, with most experts agreeing that over 40s should incorporate core strengthening exercises into their regular fitness programme. Core strength helps us remain mobile, maintain good posture and avoid injury. But what core strengthening exercises are safe for individuals over 40, and how regularly should someone over 40 perform core strengthening exercises? For the answers to these questions and more, continue reading below.
Core Strengthening Exercises for Individuals Over 40
If you would like to ensure that your core remains strong and supportive for as long as possible, we recommend incorporating the following exercises into your regular routine:
- Bird Dogs – Begin on all fours (as if searching for a dropped contact lens!). Raise and extend your left leg and right arm simultaneously until they are almost fully extended and parallel to the floor. Hold this position for a count of 3-5 seconds, then repeat with the opposite limbs. This exercise increases stability and may reduce back pain too.
- Russian Twist – From a seated position, lift your feet while keeping your knees bent. Lengthen and straighten your spine at a 45-degree angle from the floor, making a V shape with your body and legs. Extend your arms straight out in front of you, clasping your hands together. Now use your abdominal muscles to twist to either side, returning to the centre after each twist. This exercise targets the oblique muscles, firming the midsection.
- Glute Bridge – Lie on your back with your knees up, feet flat on the floor and shoulder-width apart. Now raise your hips, engaging your glutes and abdominal muscles. Return slowly to your original position.
- Forearm Plank – Start by lying down with your forearms flat on the floor and your elbows underneath your shoulders. Raise your body off the floor by engaging your core muscles. Keep your forearms on the floor and your body straight. Try to ensure your hips remain in position without sagging or rising. This exercise improves posture and strengthens the lower back.
- Superman – Adopt the prone position from which the exercise gets its name. Now lift your left arm and right leg, keeping them roughly parallel to the floor. Hold this position for 2 seconds, then repeat with the opposite limbs for one repetition. This exercise strengthens back muscles, which can improve balance.
Focus on your form when you start these exercises. It’s important to maintain good form throughout the entire routine.
Frequency and Timing of Core Exercises
How Regularly Should Someone Over 40 Perform Core Strengthening Exercises?
In general, we recommend performing these exercises 2-3 times a week, assuming you are in good health. Consistent performance with gradual increases in intensity will yield the best results.
Primary Muscles Targeted in Core Strengthening for Over 40
What Are The Primary Muscles Targeted In Core Strengthening Exercises For Those Aged Over 40?
The exercises we have recommended are designed to target the abdominal, oblique, gluteal and lower back muscles. These muscle groups work together to help us maintain balance and good posture.
Useful Equipment for Home Core Strengthening
What Equipment Is Useful For Core Strengthening Exercises At Home For People Over 40?
While there’s no need to buy any special equipment to perform the core strengthening exercises we recommend, you may wish to consider investing in a floor mat together with some dumbbells and resistance bands. With this minimal investment, you can perform a wide variety of additional core strengthening exercises.
Precautions for Core Exercises Over 40
What Precautions Should Those Over 40 Take When Engaging In Core Strengthening Exercises?
If you are starting a new exercise routine from scratch, remember to focus on achieving perfect form for every exercise and stop immediately if you feel any sharp pain. Increase the intensity of your routine gradually and only when you are sure you are ready. If unsure of anything, consult a fitness professional.
Closing Thoughts
It’s crucial to maintain core strength after 40 if you want to remain mobile into old age. If you need help integrating these exercises into your regular routine, don’t hesitate to call or message us. If you’re in southeast Melbourne, pop into MoveWell Health And Fitness for a chat.
