Strengthening your core more efficiently than planks after the age of 40 can be achieved through these 6 bodyweight exercises.
Robert Brace, celebrity trainer and founder of Brace Life Studios, has outlined six bodyweight exercises that can help individuals over the age of 40 build core strength more effectively than traditional planks. According to Brace, these dynamic exercises activate the entire core, improving stability and functional strength faster.
The Six Core Moves
- Dead Bug: Lie on your back with arms extended towards the sky, knees bent to 90 degrees, and engage your core. Lower your right arm and left leg until both hover above the floor, return to the start position, and repeat on the other side.
- Glute Bridge March: Lie flat on your back with bent knees and feet flat on the floor. Push through your heels to lift your hips into a glute bridge, lift one knee to chest, use control to lower, and switch sides, performing 3 sets of 10 reps per leg.
- Bird Dog: Start on all fours, extend your left arm and right leg, pause, and return to the starting position. Switch sides and perform 3 sets of 12 reps per side for bird dog with pause.
- Split-Stance Bodyweight Chop: Begin standing tall in a split stance, reach your arms overhead towards your back leg, chop down diagonally across your body for a split-stance bodyweight chop, and complete 3 sets of 8 reps per side.
- Side Plank Reach-Through: Lie on one side with your elbow under your shoulder and feet stacked. Activate your core and lift your hips off the floor, extend your top arm towards the ceiling and reach under your torso, perform 3 sets of 8 to 10 reps per side.
- Bear Crawl: Start in a quadruped position, lift your knees a few inches off the ground, maintain a flat back and engage your core, and move your left hand and right foot forward followed by your right hand and left foot.
The Benefits of Dynamic Core Exercises
According to Brace, these moves not only strengthen the core but also promote proper breathing and reduce tension that planks can reinforce if held improperly. They target different core regions and improve real-world movement and aesthetic results. Moreover, they work across multiple planes and build dynamic stabilization, keeping your core strong, lean, and injury-resistant after 40.
Brace stresses the importance of performing dynamic core work with a variety of exercises that train your entire core to boost the aesthetics of your midsection and build stability and "real-world strength." He also emphasizes that planks, while effective, should not be the only exercise in a well-rounded program.
While the exact list of six exercises may not be fully detailed, the combination of Dead Bug, Glute Bridge March, Bird Dog, Split-Stance Bodyweight Chop, Side Plank Reach-Through, and likely other variations of dynamic core movements constitutes the approach Brace recommends for those over 40 seeking faster core gains than traditional planks.
- These dynamic core exercises, such as Dead Bug, Glute Bridge March, and Side Plank Reach-Through, not only strengthen the core but also promote proper breathing, according to Brace.
- By incorporating a variety of dynamic core exercises like the Bird Dog and Split-Stance Bodyweight Chop into your workout routine, you can build "real-world strength" and foster wellness, as emphasized by Brace.
- Instead of relying solely on traditional planks for core strength, following Brace's approach, which includes exercises like the Bear Crawl, can help individuals over 40 gain better fitness, health-and-wellness benefits, and reduce the risk of aging-related injuries.
