20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

Get your heart rate up AND train your core with this 20-minute ab HIIT workout. We alternate between 1 cardio move and 2 ab/core exercises to keep the heart pumping while strengthening your core area.

And… if you have osteoporosis, I have you covered.

Since many ab moves are contraindicated for people with osteoporosis (most ab exercises have some sort of spinal flexion, which is a no-no for osteo), I have offered osteoporosis-friendly alternatives in a screen just above me for you to follow along with.

I know! Awesome!

Have fun!

TOOLS NEEDED

a mat and if you’re a beginner a chair to build your ground up with

THE WORKOUT

3 x 30sec
Jump lunge to knee up
Frogger reverse crunch
Bicycles

3 x 30sec
Plie squat taps
V sit bicycles
V sit hold

3 x 30sec
Plank jax to knees in
Side crunch
Side crunch

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PJ ox

10-Minute Ab Workout  for Women Over 40| No Planks| No Wrists

10-Minute Ab Workout for Women Over 40| No Planks| No Wrists

10-Minute Ab Workout for Women Over 40| No Planks| No Wrists

This no plank ab workout is for anyone who wants to give their wrists a break! In addition to no planks, you don’t need any equipment and it is guaranteed to hit EVERY ab fibre in your mid-section.

In fact, I was sore for 3 days after filming this little workout… it was awesome!

FYI: if you have osteoporosis or osteopenia please DO NOT do this workout. Instead, do my No Crunch Ab & Stretch Workout found on the channel.

TOOLS NEEDED

nothing

THE WORKOUT

Halo
Frog crunches
Russian twists
Side crunch
Side crunch
Figure 4 crunch
Dead bug
Figure 4 crunch

1 x 60sec

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Pelvic Floor & Stabilization Exercises for Women Over 40

Pelvic Floor & Stabilization Exercises for Women Over 40

Pelvic Floor & Stabilization Exercises for Women Over 40

These basic pelvic stabilization exercises will help to stabilize and strengthen your pelvic floor, as well as assist with SI joint issues or dysfunction. I also add in some traditional core work so you get the full meal deal!

Try this after a cardio or strength workout.

TOOLS NEEDED

small ball (Bender Ball)

THE WORKOUT

1. Pelvic tilt – cue no leg muscles – image someone’s hand is under your LB & you’re flattening your LB – hold 3 sec x10
2. Ball squeezes OR yoga block squeezes – hold pelvic tilt hold

ADV: bring knees to 90/90 (keeping the pelvic tilt) & press into thighs with hands
3. Kegels – 3 sec contract, 3 sec rest x10
4. Bridge with hold (2 sec hold)
5. Seated, legs straight, hands behind ears, kegal & twist to 1 side x10

Plank 40sec
6. Side plank with arm lifting up & reaching under 40sec
7. Other side 40sec
8. Dead bug 40sec
9. Quadrupled arm & leg lift 40sec

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PJ ox

Ab Finisher No Repeat – for Women Over 40

Ab Finisher No Repeat – for Women Over 40

Ab Finisher No Repeat for Women Over 40

Got 10-minutes? Join me with this ab finisher. 10 exercises, no-repeats and designed for women over 40.

This ab finisher is also osteoporosis friendly, and it is the perfect little routine for after a strength or cardio workout.

 TOOLS NEEDED

none

THE WORKOUT

Knees bent to hollow hold
Wide mountain climbers
V sit
Rolling plank
Scissor kicks
Side plank with reach
Other side
Dead bug
Leg drops
Plank with leg lift

40 sec / 10 sec transition

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PJ ox

Small Ball Ab Workout for Women Over 40

Small Ball Ab Workout for Women Over 40

Small Ball Ab Workout for Women Over 40

A small ball ab workout for women over 40.

Train your core using the small ball (aka Bender Ball, Pilates Ball, Barre Ball) with this quick ab routine made specifically for women over 40.

Either add it after your workout as a finisher or add it into your day just because you’re awesome like that 😘

TOOLS NEEDED

small ball

THE WORKOUT

1. Leg lowering & inner thigh squeezes
2. Butterfly crunches
3. Russian twists
4. Bear with inner thigh squeezes
5. Ball passes
6. Side crunch
7. Other side
2 x 30sec

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PJ ox

No Planks! Ab Workout for Women Over 40

No Planks! Ab Workout for Women Over 40

No Planks! Ab Workout for Women Over 40

A no plank ab workout for women over 40 – making this one easy on the shoulders and wrists! And that also means no mountain climbers either 🙌🏽

No equipment needed and we will hit ALL your ab muscles with this workout.

Try this after a workout, and then follow through with the stretch workout I have attached at the last 15 seconds of the video for the full-meal deal.

PS – When I recorded this workout I thought to myself “PJ, that was kinda lame”… until I woke up the day 😂 You’ll feel your abs after this one!

TOOLS NEEDED

nothing

THE WORKOUT

1. Hollow hold :
2. Crossover crunch
3. Crossover crunch
4. Butterfly crunch
5. Reverse curl
6. Legs drop
7. Seated bicycle
8. V sit
2 x 40sec (no rest in between)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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