5 Exercises I Do Every Week for Strong Abs Over 40 (NO SITUPS!)
Plank: This isometric exercise strengthens your entire core, including your abs, back, and shoulders.
Start in a push-up position with your forearms on the ground.
Keep your body in a straight line from head to toe, engaging your core muscles.
Hold the plank for as long as you can comfortably maintain good form, aiming for 3 sets of 30-60 seconds each.
Hollow Body Hold: This exercise works your deep core muscles.
Lie on your back with your legs extended and arms overhead.
Lift your shoulder blades slightly off the ground, pressing your lower back into the floor.
Hold this position for as long as you can comfortably maintain good form, aiming for 3 sets of 15-30 seconds each.
Russian Twists: This exercise targets your obliques, the muscles on the sides of your waist.
Sit on the floor with your knees bent and feet flat.
Lean back slightly, keeping your core engaged and back straight.
Twist your torso from side to side, bringing your hands towards the ground on each side.
Do 3 sets of 10-15 repetitions per side.
Leg Raises: This exercise works your lower abs and hip flexors.
Lie on your back with your legs extended and arms by your sides.
Slowly raise your legs together until they are perpendicular to the ground.
Lower your legs back down with control, without letting your lower back arch.
Do 3 sets of 10-15 repetitions.
Bicycle Crunches: This exercise works your upper and lower abs as well as your obliques.
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee towards your chest while rotating your torso to bring the opposite elbow towards your knee.
Switch sides and continue in a pedaling motion.
Do 3 sets of 15-20 repetitions per side.
Remember:
It’s important to focus on proper form to avoid injury.
You can gradually increase the difficulty of these exercises as you get stronger.
Consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
While these exercises are a good starting point, building strong abs requires a holistic approach that incorporates a balanced diet and consistent exercise routine.
Sources
www.healthydunya.com/2022/12/how-to-lose-weight-fast.html