1. Squats
Squats are a compound exercise, meaning they work multiple muscle groups simultaneously. This high-intensity workout increases your metabolic rate, helping you burn more calories even at rest.
"Squats target the large muscle groups of the lower body, like the quads and glutes. As you engage these major muscles, your body burns more calories, aiding in fat loss. As we age, maintaining muscle mass becomes crucial, and squats help in preserving and building that essential muscle," White says.
How to perform squats: White says to begin by standing with your feet shoulder-width apart. Keeping your chest up and back straight, bend your knees and push your hips back as if you are sitting in a chair. Lower down until your thighs are parallel with the ground, then push through your heels to return to the starting position.
2. Push-ups
Push-ups engage multiple muscle groups at once, including the chest, shoulders, triceps, and core. This compound movement increases your heart rate and boosts your metabolism, helping you burn more calories during and after your workout.
White notes that "push-ups are fantastic for engaging the upper body and core muscles simultaneously. They target the chest, shoulders, and triceps while also challenging the abdominal muscles. This compound exercise promotes calorie burn and muscle strengthening, essential for metabolic health as we age."
In order to effectively perform push-ups, White says to start in a plank position with your hands placed slightly wider than shoulder-width. Engage your core and keep a straight line from head to heels. Bend your elbows and lower your body towards the ground. Once your chest is just above the floor, push yourself back up to the starting position. If traditional push-ups are challenging initially, begin with knee push-ups.
3. Mountain Climber
"The mountain climber is a core exercise that also engages the upper and lower body," Sabat, who founded BodyDesigns by Mary, explains. "Start in a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, keeping your body in a straight line, and then switch legs. Continue alternating legs as quickly as possible for several reps." As you perform the exercise, your shoulders, arms, and chest stabilize your upper body while your core stabilizes the rest of your body. Before and after mountain climbers, be sure to stretch to reduce injury and fatigue.
4. Burpees
Burpees are a high-intensity exercise that elevates your heart rate quickly. This cardiovascular workout improves heart health, increases stamina, and helps burn calories, contributing to overall fat loss. "The burpee is a full-body exercise that combines a squat, [a] push-up, and [a] jump," Sabat notes.
"To perform a Burpee, start in a standing position, squat down and place your hands on the ground, kick your feet back to a plank position, do a push-up, jump your feet back to your hands, and finally jump up explosively with your arms raised overhead. Repeat for several reps." The burpee not only works your legs and core, but it can also help tone your chest and arms.
5. Russian Twists
Russian twists primarily work the obliques, but they also engage the entire core, including the rectus abdominis and transverse abdominis. A strong core helps improve posture, balance, and stability, which are crucial as you age.
White says, "When it comes to targeting those stubborn love handles, Russian twists are my go-to exercise. By twisting from side to side while holding a weight, you engage the oblique muscles, helping to sculpt and define the waistline."
To perform Russian twists, start by sitting on the floor with your knees bent and feet flat. Lean back slightly to engage your core muscles. Hold a weight or keep your hands together in front of you. Twist your torso to the right, bringing the weight or your hands towards the floor beside your hip. Return to the center and then twist to the left, again bringing the weight or hands beside your left hip. Keep your back straight throughout the movement and focus on engaging your obliques.
6. Bird-Dog
This exercise requires balance and coordination, which can decline with age. Regularly performing bird dogs helps improve these skills, making everyday activities easier and reducing the risk of falls.
"For improving stability, balance, and overall core strength, the bird-dog exercise is hard to beat. It targets the muscles along the spine, including the erector spinae, while also engaging the abs and glutes. Plus, it's a great way to activate those deep core muscles that are often overlooked," White states. He also adds that "the bird-dog exercise strengthens the core, lower back, and improves balance and stability by engaging both the back and abdominal muscles simultaneously."
How to perform: Begin in a tabletop position with your hands directly under your shoulders and knees under your hips.
Simultaneously extend your right arm forward and left leg backward until they are in line with your body. Keep your hips level and avoid arching your back.
Hold the position for a few seconds, focusing on keeping your core engaged. Return to the starting position and repeat on the opposite side.
7. Side Planks
This exercise challenges the core muscles to maintain stability while also working the muscles along the sides of the torso, promoting strength and toning. Side planks not only help sculpt and define the waistline but also improve overall core stability and balance.
White says that "side planks primarily target the obliques, the muscles on the sides of the torso. They also engage the quadratus lumborum and erector spinae muscles in the lower back, promoting lateral stability and strength."
How to perform this workout: Lie on your side with your legs straight and prop yourself up with your forearm, keeping your body in a straight line. Lift your hips and hold the position for 20-40 seconds on each side.
8. 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.
9. 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.
10. 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."
11. 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."
12. 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.