The ONLY 5 Exercises You Need To Do AFTER Age 40! ITS TIME TO REBUILD YOUR BODY !!!!
5 Best Exercises to Stay Strong and Feel Younger
Build a Strong Foundation with the Plank
The plank is one of the best moves for your entire body. It is a simple hold, but it does a lot of work. This exercise strengthens your abs, shoulders, and back. It also works your glutes. Most importantly, it builds a very strong core.
A stable core is the key to everything you do. You need it to stand up straight. You need it to bend over and lift heavy things safely. If your core is weak, your body cannot move well. Doing the plank regularly makes every other movement feel easier and safer.
How to Do a Perfect Plank
To start a plank, lie on the floor with your face down. Put your wrists and elbows directly under your shoulders. Lift your body off the ground. Support your weight on your forearms and toes. Keep your body in a straight line from your head to your heels.
As you hold this pose, squeeze your core. Imagine you are pulling your belly button back toward your spine. Do not let your hips sag down. Do not let your shoulders drop. Hold this for as long as you can. Beginners should try for 20 to 30 seconds. You can add more time as you get stronger.
Plank Variations for Every Level
Not everyone can do a full plank right away. That is okay. There are ways to make it easier or harder.
- The Knee Plank: This is great for beginners. Keep your knees on the ground. Maintain a straight line from your head to your knees. This helps you build strength without too much strain.
- The Side Plank: This version works your obliques. These are the muscles on the sides of your stomach. Lie on your side and stack your feet. Prop yourself up on one forearm. Lift your hips until your body is straight. This helps your body turn and twist better.
Improve Your Balance with the Single Leg RDL
Balance is something people lose quickly as they get older. The good news is that you can get it back. The single leg RDL is a powerful move for balance and lower body strength. RDL stands for Romanian Deadlift.
This move works your hamstrings, hips, and lower back. It makes you more flexible and much more stable. It is an all-in-one exercise for your legs. Adding this to your routine will help you stay steady on your feet.
How to Perform the Single Leg RDL
Stand with your feet hip-width apart and keep your back straight. Shift your weight onto one foot. Keep that knee slightly bent. Now, hinge at your hips and lean your body forward.
As your chest goes down, lift your other leg straight back behind you. Reach your hands toward the ground. Keep your back flat and your core tight the whole time. Slowly return to standing. Switch legs and do the same thing.
When you start, just use your body weight. You need to master the balance first. Once you feel steady, you can hold dumbbells to make it harder.
Master the Classic Push-Up
Most people have seen a push-up, but many do them wrong. When done correctly, push-ups are incredible for the upper body. They work your chest, shoulders, and triceps. They also engage your core to keep you stable.
Push-ups are not just for building muscle. they help you with everyday tasks like pushing a heavy door or lifting boxes. They also fix your posture. Having a strong chest and back keeps you from slouching.
Proper Push-Up Form
Start in a high plank position. Your hands should be a little wider than your shoulders. Keep your body in a straight line from head to toe. Slowly lower yourself by bending your elbows.
Keep your elbows at a 45-degree angle to your body. Do not let your elbows flare out to the sides. Flaring them out can hurt your shoulders. Lower yourself until your chest almost touches the floor. Then, push yourself back up.
Use your core strength to keep your hips from dropping. It is better to do five slow, perfect push-ups than twenty fast, messy ones. Keep the movement controlled.
Different Types of Push-Ups
You can change your hand position to work different muscles.
- Incline Push-Ups: Place your hands on a table or a bench. This makes the move easier for beginners.
- Wide Stance Push-Ups: Put your hands further apart. This targets the width of your chest.
- Diamond Push-Ups: Put your hands together under your chest. Make a diamond shape with your fingers. This works your triceps and lower chest.
Find Stability with the Horse Stance
The horse stance is a unique exercise. It looks simple, but it is very effective. It is a secret gem for building leg strength and stability. Doing this every morning can change how your whole body feels.
This move mainly works your legs, glutes, and core. It also helps with your mental focus. You have to stay very still and concentrated to hold this pose.
How to Hold the Horse Stance
Stand with your feet wider than your shoulders. Point your toes slightly outward. Now, squat down until your knees are at a 90-degree angle. It should look like you are sitting on an invisible chair.
Keep your back straight and your core very tight. Hold this position for 30 to 60 seconds. It will start to burn quickly. That burn means your muscles are getting stronger. If you want an extra challenge, hold a small weight at your chest. This move builds the base you need for almost every other exercise.
Get Strong and Fit with Kettlebell Swings
The kettlebell swing is a power move. It gives you strength and cardio at the same time. It works your glutes, hamstrings, core, and shoulders. It also gets your heart rate up very fast. This is the best move for burning calories in a short amount of time.
The secret to a good swing is the hip hinge. You do not use your arms to lift the weight. You use the power of your hips to throw the weight forward.
How to Swing Safely
Stand with your feet shoulder-width apart. Hold the kettlebell with both hands. Hinge at your hips and let the kettlebell swing back between your legs. Keep your back flat.
Now, drive your hips forward with a lot of energy. This momentum will swing the kettlebell up to chest height. Let it swing back down naturally and go right into the next rep.
Remember, your arms are just like ropes. The power comes from your legs and hips. This move makes you faster and more capable. It helps with running, jumping, and even getting out of a chair quickly.
Your 3-Day Weekly Workout Plan
Having a plan makes it easier to stay consistent. You can do this workout three days a week. Make sure to take a rest day between each workout session. This gives your muscles time to grow and recover.
| Exercise | Sets | Reps or Time |
|---|---|---|
| Horse Stance | 3 Sets | 30 to 60 Seconds |
| Single Leg RDL | 3 Sets | 8 to 10 Reps per leg |
| Kettlebell Swings | 3 Sets | 12 to 15 Reps |
| Push-ups | 3 Sets | 10 to 15 Reps |
| Plank | 3 Sets | 30 to 60 Seconds |
Start Your Strength Journey Today
These five exercises are all you need to build a healthy body. They focus on the most important parts of human movement. By working on your core, balance, and leg power, you protect yourself from injury. You also ensure that you can stay active as the years go by.
Do not worry if these moves feel hard at first. Everyone starts somewhere. If you can only hold a plank for ten seconds, start there. If you need to do push-ups against a wall, that is fine too. The key is to keep showing up. If you stay consistent, you will feel stronger, faster, and much younger. Grab a kettlebell or just use your own body weight and start today. Your future self will thank you for the hard work you put in now.
