Embarking on a journey to achieve toned abs after the age of 40 may seem daunting, but with the right morning exercises, you can kickstart your day on a healthy note, blast fat, and create the perfect routine to help you reach your dream body.
To discover some of the best simple morning workouts to help you do just that, we spoke to Fitness Coach Benedict Ang. He told us that planks, bicycle crunches, and mountain climbers are some of the best fat-shedding exercises for achieving toned abs over 40. Read on for all of his insight and step-by-step instructions for completing these workouts at home.
1. Planks
Ang advocates for planks as an exceptional exercise for toning abs and building core strength. As he notes, planks engage the entire core, providing not only a sculpted midsection but also improving posture, balance, and reducing back pain. By incorporating planks into your morning routine, you set the foundation for overall core stability, an essential component of achieving toned abs.
Here’s how they’re done, according to him:
– Start in a push-up position, but rest your forearms on the ground instead of your hands. Your elbows should be directly beneath your shoulders.
– Extend your legs behind you, resting your toes on the ground. Your body should form a straight line from your shoulders to your ankles.
– Engage your core by sucking your belly button into your spine. This will help to prevent your lower back from sinking, which could lead to back pain.
– Hold this position for as long as you can, aiming for 30 seconds to start with and gradually working your way up to longer periods of time.
2. Bicycle Crunches
Tired of boring old crunches? Here’s one method that’s even more effective. For a comprehensive workout targeting abs and obliques Ang recommends bicycle crunches. “Bicycle crunches are great because they target all areas of your abs, helping to define your abdominal muscles and waistline,” he emphasizes. Executing this exercise correctly ensures minimal strain on the lower back while maximizing the toning effect on the midsection.
Here are his instructions:
– Lie flat on the floor with your lower back pressed to the ground. This is important to avoid straining the back.
– Place your hands lightly behind your head, being careful not to pull on your neck.
-Bring your knees towards your chest and lift your shoulder blades off the ground. This is your starting position.
– Straighten your right leg out while turning your upper body to the left, bringing your right elbow towards your left knee. Make sure to twist from your torso rather than your neck.
– Switch sides and do the same motion on the other side to complete one rep.
With a goal of 15 to 20 repetitions, bicycle crunches become a staple in your morning routine for improved balance, stability, and enhanced strength and endurance.
3. Mountain Climbers
Ang introduces mountain climbers as a full-body workout, especially beneficial for the core. “Mountain climbers are excellent for burning fat, combining cardiovascular training with muscle strengthening,” he notes. By bringing your knees towards your chest in a plank position, you engage multiple muscle groups simultaneously, providing a holistic approach to toning abs. Beyond sculpting your midsection, mountain climbers enhance agility, balance, and coordination, making them an ideal addition to your morning exercise routine.
You can do these at home by following Ang’s instructions:
– Start in a plank position with your arms straight. Your hands should be slightly wider than shoulder-width apart.
– Bring your right knee forward towards your right elbow, then return to the plank position. Make sure to keep your core engaged and your back flat throughout the movement.
– Repeat the movement with your left knee. That’s one rep. Aim for 10 to 15 reps.
The bottom line
If you want to achieve toned abs over 40, it's crucial to incorporate the right core-sculpting exercises into your routine. Planks, bicycle crunches, and mountain climbers offer a diverse yet effective approach to target the core, define abdominal muscles, and burn fat. These exercises are all building blocks for achieving not just a toned midsection but overall strength, stability, and vitality. When combined with other healthy habits and a nutritious diet, you'll be making strides towards your fitness goals.
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