When we think about core workouts, it’s easy to picture chiselled abs or intense gym sessions. But for women over 40, core strength is about so much more than aesthetics. It’s about supporting a healthy back, improving posture, and empowering your body to move confidently through daily life.
Your core isn’t just your abs—it’s a powerhouse of muscles that stabilise your spine, improve balance, and make everyday movements easier. And the best part? It’s never too late to start strengthening this vital area!
Why Core Strength Is Key to Thriving After 40
Your core is at the heart of every movement, quite literally. From reaching for the top shelf to bending down to tie your shoes, a strong core provides stability, balance, and protection for your back.
Here’s why focusing on your core is essential:
Reduce Back Pain: By stabilising your spine, core strength prevents unnecessary strain on your lower back.
Improve Posture: A strong core helps you stand taller, reducing the risk of slouching and postural issues.
Enhance Balance and Stability: Core muscles improve your overall balance, helping to prevent falls and injuries.
Boost Daily Functionality: Everyday activities like lifting, carrying, and even sitting become easier with a stable, supported core.
Beginner-Friendly Core Exercises
You don’t need fancy equipment or endless time to build a stronger core. These simple exercises are perfect for beginners and can be done right at home:
1. Bird Dogs
Strengthens: Lower back and balance.
How to Do It:
Start on hands and knees in a tabletop position.
Extend your right arm forward and left leg back, keeping your hips square.
Hold for 3-5 seconds, then return to starting position.
Repeat on the opposite side for 10-12 reps per side.
2. Planks
Strengthens: Entire core and shoulders.
How to Do It:
Begin in a forearm plank position with elbows under shoulders.
Keep your body in a straight line, engaging your core.
Hold for 20-30 seconds, gradually increasing as you build strength.
3. Glute Bridges
Strengthens: Glutes, lower back, and core.
How to Do It:
Lie on your back, knees bent, feet flat on the floor.
Press through your heels, lifting your hips until your body forms a straight line.
Squeeze your glutes at the top, then lower slowly. Perform 10-15 reps.
4. Dead Bugs
Strengthens: Core stability.
How to Do It:
Lie on your back with arms extended to the ceiling, knees bent at 90 degrees.
Lower your right arm and left leg toward the floor, keeping your core engaged.
Return to starting position and repeat on the opposite side for 8-12 reps per side.
5. Side Plank with Knee Drop
Strengthens: Obliques and lateral stability.
How to Do It:
Start in a side plank on your forearm, keeping your body in a straight line.
Lower your bottom knee to the floor, then lift it back up.
Perform 8-10 reps per side.
Tips for a Successful Core Workout
Focus on Form: It’s better to do fewer reps with proper form than rush through a workout. Engage your core muscles fully during each exercise.
Breathe: Exhale during the hardest part of each move, and avoid holding your breath.
Consistency is Key: Aim to include core exercises in your routine 2-3 times per week.
Everyday Ways to Engage Your Core
Your core isn’t just for workouts—it’s there to support you all day long. Incorporate these habits to strengthen your core even when you’re not exercising:
Sit Tall: Engage your core while sitting at your desk or driving to improve posture and strengthen stabilising muscles.
Mindful Movement: Focus on your core while bending, lifting, or reaching during everyday tasks.
Yoga or Pilates: These practices naturally emphasise core engagement, making them fantastic additions to your routine.
Embrace Your Core Strength Journey
Core strength is about more than just physical benefits—it’s about feeling confident, supported, and capable in your everyday life. For women over 40, these exercises are a way to invest in your overall health and well-being, helping you stand taller, move better, and live more fully.
So, let’s get started! Choose one or two of these exercises to try today, stay consistent, and celebrate every bit of progress. Your stronger, healthier self is waiting.
Ready to take the next step? Book a Free 30-minute Coaching Call and let’s create a plan to build strength, vitality, and confidence together.
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