2-in-1 exercises combine two movements or muscle groups into a single exercise, providing an efficient workout that maximizes time and effort. These exercises are particularly beneficial for individuals over 40, as they help maintain muscle tone, improve flexibility, and enhance overall fitness with less strain on the body. From simple planks to Pilates moves, these exercises can be great for those looking to tone their body as they age.
We spoke with Andrew White, a certified personal trainer; Vivian Yu, co-founder of One Body Personal Training & Gym Near Me, a personal trainer and physical therapist; Jeff Grace, a yoga instructor; and Lesley Logan, a pilates teacher from OnlinePilatesClasses.com, to learn about nine 2-in-1 workouts that can help sculpt your physique over 40. They revealed that Russian twists, plank hip dips, swan prep, and many more are some of the moves to try. Read on to discover all nine and why they are so beneficial for your body.
1. Swan Prep
Logan recommends the swan prep, and this movement effectively strengthens the muscles along the entire length of your back, promoting better back support and reducing the risk of back pain. By maintaining core activation, you work the abdominal muscles, contributing to improved core strength and stability.
Moving from a plank to the swan prep involves a significant range of motion, promoting flexibility in the spine and shoulders. Enhanced flexibility helps in maintaining a better range of motion and can prevent stiffness that often accompanies aging.
2. Russian Twists
Russian twists are a dynamic and effective 2-in-1 exercise that can play a pivotal role in toning and sculpting the stomach over 40. This exercise engages both the upper and lower abdominal muscles, along with the obliques, making it a comprehensive movement for achieving core strength.
"This exercise targets the obliques and the entire abdominal region, enhancing core strength and stability. By rotating the torso while holding a weight or just using body weight, this exercise engages the deep core muscles and obliques, aiding in toning and tightening the abdominal area," White says.
3. Single Leg Kicks
Another move Logan suggests is single leg kicks. They allow the muscles in your lower back work to stabilize the spine and maintain a neutral position. Strengthening these muscles helps improve lower back stability and reduces the likelihood of strain or discomfort.
Adding single leg kicks to the plank targets the glutes, hamstrings, and quadriceps. This helps in toning and strengthening the lower body, improving muscle mass and endurance, which are crucial for maintaining mobility and functionality over 40.
4. Plank Hip Dips
Plank hip dips are a great 2-in-1 exercise designed to tone and sculpt the stomach effectively, even over 40. This exercise begins in a traditional plank position, with the body supported on the forearms and toes, forming a straight line. The addition of hip dips involves gently lowering the hips to each side, engaging the obliques and intensifying the workout for the entire core.
White elaborates further and says "this workout is a dynamic variation of the traditional plank that focuses on the obliques while strengthening the entire core. This movement adds a rotational component to the plank, increasing the engagement of the oblique muscles. It also helps in building a stronger, more stable core, which can contribute to a firmer midsection."
5. Plank To Push-Up
White states that this workout not only challenges the core stability but also engages your chest, shoulders, and triceps.
The plank position engages the core muscles, including the abdominals, obliques, and lower back, helping to build a strong and stable midsection. This is crucial for maintaining good posture and preventing lower back pain, which can become more common with age.
6. Pilates Bridge with Leg Extension
Pilates bridge with leg extension is an exercise that targets and tones both the abdominal muscles and glutes effectively. This exercise not only strengthens and tones the core and glutes but also enhances overall stability and flexibility. Its integration of two essential muscle groups makes it an efficient and powerful addition to a Pilates routine, contributing to a more sculpted and strengthened midsection and posterior chain.
"This exercise effectively targets both the glutes and the abs. You engage the glutes by maintaining a bridge position, while the leg extension activates the abdominal muscles, particularly the lower abs. The sustained bridge pose ensures continuous engagement of the glute muscles, promoting muscle endurance and strength. The leg extension adds an element of instability, forcing the abs to work harder to maintain balance, thus enhancing core strength and definition," Yu says.
7. Plank Leg Lifts
Plank leg lifts can simultaneously tone the abdominal muscles and glutes. This workout not only strengthens the core muscles responsible for maintaining posture but also firms and tones the glutes.
Yu elaborates further on the benefits of this 2-in-1 exercise when it comes to your abs and glutes. "Starting in a plank position, this exercise requires lifting one leg at a time. This engages the glutes and demands stability from the abdominal muscles, making it a fantastic 2-in-1 exercise. The plank position itself is excellent for the abs, and adding leg lifts increases the challenge, requiring more strength from both the glutes and the core muscles. This combination is excellent for building a strong, toned physique."
8. Pilates Roll-Up with Leg Lifts
The Pilates roll-up with leg lifts can serve as a powerful move in toning and tightening the body. This movement seamlessly combines the classic Pilates roll-up, known for its emphasis on spinal articulation and abdominal engagement, with the additional challenge of leg lifts.
Grace says "this exercise integrates the classic roll-up with alternating leg lifts, engaging the deep abdominal muscles and improving balance."
9. Plank to Side Plank Rotations
Plank to side plank rotations is a challenging but helpful exercise that can sculpt your body, particularly your abdomen. This compound movement seamlessly integrates the stability of a traditional plank with the rotational aspect of a side plank.
Grace says, "The plank to side plank rotations transition from a standard plank to a side plank, this exercise not only strengthens the core but also enhances oblique muscles and overall stability."
