3 simple exercises for a stronger core over 40

Aug 30, 2022 | Mobile Personal Training

If you want a stronger core, then you should start doing these 3 exercises.

One of the great this about all of the moves listed is that no special equipment is required. So training in your home or including them as part of an outdoor training routine is easy.

Not only are they geared at targeting your abs…

They also involve your lower back, glutes, and hips, which are important muscles for better movement and stabilisation of your core.

Although you may think of your core as just your abs, there is a lot more going on than just the abdominal wall.

The following three exercises, when done correctly and with good form, will target all the major muscle groups in your core, leading to a stronger, more stable midsection.

And this will make everyday tasks and activities easier to complete, at no time should these exercises ever cause any pain, if you’re struggling to get them right and one of our personal trainers will be happy to help.

Here are the only three moves you need:


Pike Plank

Muscles worked: Abs, lower back, hips
Action:
Hold your body in plank position, with your feet on a towel.  With your back flat, and your hand’s shoulders width apart, forearms on the ground and under your shoulders. Slowly pull your feet towards your hands, making sure to “hike” your hips.  When you reach a pike position, pause for 3 seconds then slowly return to the starting position.
This exercise is ideal for targeting all the muscles in your body, plus putting serious stress on your abs and lower back.



Bird-Dog

Muscles worked: Lower back, glutes, hips, Obliques, Abs, Shoulders and more…
Action:
Start on your hands and knees and then begin the movement by reaching your right arm straight out, while lifting your left leg straight behind you.  When both your arm and leg are extended, pause at the top. Focus on balancing the weight equally between the knee and hand left on the ground. Then return to the starting position, and repeat the action using the other arm and leg.

This exercise is great for developing the muscles in your lower back, glutes, and balance and control in your core to build better stability.



Side Plank

Muscles worked: Obliques, but also works on both upper and lower body strength.
Action:
Start by lying on your left side.  Raise yourself onto your left forearm, and maintain your elbow under your shoulder.  Lift your hips off the floor and tighten your abdominal muscles. Maintain and hold this position for 10 to 60 seconds.  Slowly lower yourself to the group and switch sides.

This exercise is perfect for developing all the muscles in your core and your entire body.  The side plank is challenging. Start by just lifting your hips off the floor while keeping your knee on the ground.
Having a strong core is important to your overall health.  Not only does it make everyday tasks easier, it strengthens your balance, improves posture, and provides stability for your entire body. 
Although there are many different exercises that target your core, these 3 exercises may be the only moves you need to develop a stronger, more defined core.
Try these out and let us know how you get on, if you need some help getting this right please don’t hesitate to get in touch with one of our mobile personal trainers.
Greg.

P.S

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What a Mobile Personal Trainer Can Do for You

personal trainer will design a program specific to your body and its weaknesses. A good personal trainer will also be able to adjust your exercises as you progress to meet your fitness goals.

In the busy world of 40+ professionals, it’s hard to find time for the gym and travel to exercise. But that doesn’t mean you shouldn’t try to make time for it. If you can’t squeeze in a session at your local gym, there are other ways you can get the personal trainer that is right for you. 

A mobile personal trainer is someone who visits you at your home or in a park or other nearby location to provide you with one-on-one fitness sessions. This means you don’t have to deal with the hassle of finding time to travel or organising your day around your workout. Plus, you can stay in the comfort of your own home. You’ll also be able to work with a personal trainer on your own schedule. This is ideal for those who have busy lifestyles and don’t have time to travel to a gym.

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