1. Dead bug
After age 40, it is important to exercise the body to be able to support and move in a controlled way, especially when performing activities such as bending, lifting or twisting. This exercise helps train the muscles to stabilize and protect the spine while exercising.
Lie on your back with your arms straight out towards the ceiling, knees bent 90 degrees. Slowly lower your right arm and left leg to the floor, keeping your lower back straight to the ground.
Return to the starting position and repeat on the other side. Do 3 sets of 10-12 reps on each side.
2. Bridge pose
This exercise not only strengthens the abdomen but also the glutes and hamstrings. These are two important muscle groups that support the lower back and improve posture.
Weak glutes are a common cause of back pain and poor posture. This is why this exercise is especially important after age 40 to maintain a healthy rear muscle chain and reduce discomfort.
Lie on your back, your knees are curved, your feet are straight on the floor and your hands are placed along the two sides of your body. Press the heel force and raise your hips to the ceiling, forming a straight line from the shoulder to the knee.
Stop at the top, tighten your glutes, then lower your hips in a controlled manner. Do three sets of 12 to 15 reps.
3. Plank
Plank is an abdominal exercise that helps increase endurance and strength for the entire core muscle, including deep stabilization muscles that protect the spine.
Place your forearms or hands on the floor with your legs stretched out behind you. Focus on your torso and buttocks, making sure your body forms a straight line from your head to your heels. Hold this pose for 20 - 45 seconds and repeat for 3 sets.
4. Side Plank
Side Plank is a way to impact the Lunar Cube (side abdominal muscles). This muscle group is essential for supporting the spine and improving balance, helping to prevent injury and stabilize as you age.
Lying on your side, your elbows are directly under your shoulders, legs are stacked on top of each other. Lift your hips off the floor to form a straight line from head to toe. Hold the pose for 15 - 30 seconds on each side, then switch sides. Complete a total of 3 rounds.
