🔥 Core & Abs Workout for Strength & Stability (40+)
The Plan
🔥 Core & Abs Workout for Strength & Stability (40+)
Goal: Strengthen the core, improve posture, and enhance overall stability while protecting the lower back.
🏋️ Training Guidelines:
✅ Focus on Controlled Movements - Slow and steady wins the race!
✅ Engage the Deep Core Muscles - Avoid excessive strain on the lower back.
✅ Breathe Properly - Exhale during exertion to activate the core effectively.
🔥 Core & Abs Routine (2-3x Per Week)
🔹 Warm-Up (5 min):
✅ Cat-Cow Stretch (2x10)
✅ Dead Bug (2x10 per side)
✅ Bird Dog (2x10 per side)
🏋️ Main Workout:
🔸 1️⃣ Plank (Forearm or High) - 3x30-45 sec
Keep your back straight and glutes engaged.
🔸 2️⃣ Hanging Knee Raises OR Lying Leg Raises - 3x12
Control the movement, avoid using momentum.
🔸 3️⃣ Russian Twists (Bodyweight or Weighted) - 3x12 per side
Keep core tight, rotate with control.
🔸 4️⃣ Stability Ball Rollouts OR Ab Wheel - 3x10
Engage deep core muscles, move slowly.
🔸 5️⃣ Side Plank (Modified or Full) - 3x20-30 sec per side
Strengthens obliques and improves balance.
🔸 6️⃣ Glute Bridge March - 3x12 per leg
Strengthens core while engaging glutes.
🚶♀️ Cool-Down & Mobility (5 min):
✅ Child's Pose (Hold for 30 sec)
✅ Seated Spinal Twist (Hold for 30 sec per side)
✅ Cobra Stretch (Hold for 30 sec)
' Bonus Tip: Add this to your routine 2-3 times a week for a stronger, more defined core without excessive crunches or strain!
🔥 Want a Personalized Plan? Let's build a program just for you! 🚀'
