My "Top 5" Ab Exercises for Men Over 40
Gav Gillibrand
On a mission to help busy entrepreneurs & exec dads drop 20-30lbs in 90 days, boost performance, and build unshakable confidence, without sacrificing their lifestyle. ?? Ready to transform? DM “LET’S GO”
Age should never be a barrier to achieving a strong and healthy body.
Good health should be a priority for EVERYONE.
But sometimes, it's OK to think about cosmetics.
With the right exercises, you can effectively target and strengthen your abdominal muscles and maintain the core strength of your body.
Here's my top 5.
1. Plank.
The plank is a classic exercise that engages multiple muscle groups, including your abs, back, and shoulders.
To perform a plank, start by getting into a push-up position, and resting your weight on your forearms.
Maintain a straight line from your head to your heels and hold the position for as long as you can.
Gradually increase the duration as your strength improves.
Planks are not only great for building core strength, but they also help improve posture and stability.
By engaging your entire core, including your deep abdominal muscles, planks can help alleviate lower back pain and improve overall body alignment.
2. Russian Twists.
Russian twists are excellent for targeting the obliques, the muscles on the sides of your abdomen.
Sit on the ground with your knees bent and feet flat.
Lean back slightly while keeping your back straight.
Hold a weight or medicine ball and twist your torso from side to side, touching the weight to the ground on each side.
In addition to toning your obliques,?Russian twists?also engage your hip flexors, lower back, and shoulders. This exercise helps improve rotational strength and stability, which can be beneficial for various sports and daily activities that involve twisting movements.
3. Bicycle Crunches
Bicycle crunches are a fantastic exercise that activates both your upper and lower abs.
Lie flat on the ground, place your hands behind your ears, and bring your knees up to a tabletop position.
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As you twist your torso, bring your right elbow towards your left knee while extending your right leg.
Alternate sides in a continuous pedaling motion, as if riding a bicycle.
Bicycle crunches not only target your abs but also engage your hip flexors and obliques.
This exercise helps improve core stability, balance, and coordination. It is a dynamic movement that mimics the motion of cycling, making it a great addition to your ab workout routine.
4. Standing Cable Wood Chop
The standing cable wood chop is a functional exercise that mimics rotational movements used in daily activities.
Attach a resistance band or cable to a fixed point at shoulder height.
Stand with your feet shoulder-width apart and your side facing the attachment point.
Slowly rotate your torso away from the attachment, pulling the band or cable diagonally across your body. Repeat on the other side.
This exercise targets your obliques, transverse abdominis, and back muscles.
The standing cable wood chop helps improve core strength, rotational power, and overall functional fitness.
It is a great exercise for men over 40 who want to enhance their ability to perform everyday tasks with ease and efficiency.
5. Dead Bugs
Dead bugs are an effective exercise for strengthening your core and improving stability.
Start by lying flat on your back with your arms extended towards the ceiling. Bend your knees and bring them towards your chest while keeping your shins parallel to the floor.
Slowly lower one leg towards the ground as you extend the opposite arm overhead.
Alternate sides, paying attention to maintaining a stable core throughout.
Dead bugs target your rectus abdominis, transverse abdominis, and hip flexors. This exercise helps improve core stability, balance, and coordination.
By performing dead bugs regularly, you can enhance your overall core strength, which is essential for maintaining proper posture and preventing lower back pain.
Hey, I'm Gav and I'm on a mission to help busy, professional dads over 40 drop 30lbs in 12 weeks & fall in love with their body 365 days of the year.
Whenever you are ready,?here are 3?ways that I can help you lose weight, feel great & take control of your health & life.
1. Download my Cheat sheet - The top 5 weight loss hacks for men that want to build muscle, lose body fat & optimise their?hormones as they get older.
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4 个月Oooo now look what you've done. Just off to the gym to work on abs, abd your newsletter came through to me. You stalking me? ??
Nutritionist, Weight loss & Health coach - empowering busy professionals and business owners with chronic pain to ditch the diet, lose weight forever, get healthier, more confident and just get it done.
5 个月Thanks for sharing. I’d never heard of some of those exercises. The core is so important as it provides strength for the whole body and a ‘beer belly’ isn’t just a bad look it’s a sign of dangerous visceral fat which wraps around the organs.