Low Back Friendly Ab Exercises for Women Over 40

Low Back Friendly Ab Exercises for Women Over 40

10-Min Cardio Low Back Friendly Ab Exercises for Women Over 40

This is the friendliest workout on the internet! Using a series of plank moves, and deep core moves, this workout will be easy on the low back and the neck, and it is also osteoporosis-friendly.

Grab a mat and follow along after your workout, or as a stand-alone if improving your core strength is a goal.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Alt heel drags
Dead bug
Single leg dead bug
Single leg dead bug
Starfish
Starfish
Supermans
Bear holds
Bird dog
Bent knee drops

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

20-Minute SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

Give your SI joint and low back some relief with this video. We begin with a gentle pelvis-reset sequence of six moves to reset your pelvis and SI joint.

From there I’ll guide you through a mobility flow for your hips, thoracic spine and quadratus lumborum (which can get overactive and cause lower-back pain).

After that we’ll stretch and lengthen your QL and then complete the series with a savasana – so your body can rest and absorb the work we just did.

TOOLS NEEDED

bolster or pillow, yoga block & strap or similar

THE WORKOUTS

Pelvis reset – yoga block lengthwise   
Pelvis reset – yoga width-wise   
Pelvis reset – outer hip rocks  
Cervical spine rest – Bridge w/ head rolls 
SI Joint Mobilization – Knee in presses   
SI Joint Mobilization – Knee away  
90/90 w/ trunk rotation 
QL wall stretch   
Seated side stretch  

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

20 Minute Low Impact Cardio and Standing Ab Workout No Equipment for Women Over 40

20 Minute Low Impact Cardio and Standing Ab Workout No Equipment for Women Over 40

20 Minute Low Impact Cardio and Standing Ab Workout No Equipment for Women Over 40

Get your heart rate and train those abs in this all-standing low impact cardio and ab workout. It’s only 20-minutes long and all you need is access to a wall for one of the exercises.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Single leg knee drive
Leg abduction w/ oblique crunch
Single leg knee drive
Leg abduction w/ oblique crunch
2 side lateral travelling squats

3 x 30sec
Side lunge to twist
Side lunge to twist
Windmill
Windmill
Pivot twists

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

30ish-Minute Cardio and Core Workout with Dumbbells for Women Over 40

30ish-Minute Cardio and Core Workout with Dumbbells for Women Over 40

30-Minute Cardio and Core Workout with Dumbbells for Women Over 40

Day 6 of the 10 Day Legs & Booty Challenge.

This workout is so much fun! You have a full 30-minutes of low-impact cardio and core work all wrapped up into one sweaty workout. We start out with a cardio circuit, with the focus on your arms & shoulders, follow that with a core-intensive series, then back to more cardio (with a focus on the glutes and hips now), and finish off with another round of your core moves.

And… you will also have a lot of fun watching me have issues with my own coordination.

TOOLS NEEDED

a pair of light dumbbells (optional)

THE WORKOUT

3 x 40sec
Double cross jab to shoulder press
Knee up side lateral raises
Crossover lunge with twist
Crossover lunge with twist

1 x 40sec
Legs up weighted crunch w/ legs lowering
Plank dumbbell passes
Weighted double dead bug
Side plank reach
Side plank reach

3 x 40sec
Iso-hold lunge to heel lift
Side shuffle to knee up
Squat heel taps
Jumping jax to squat

1 x 40sec
Legs up weighted crunch w/ legs lowering
Plank dumbbell passes
Weighted double dead bug
Side plank reach
Side plank reach

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Shoulder and Abs Workout at Home | No Equipment | For Women Over 40

Shoulder and Abs Workout at Home | No Equipment | For Women Over 40

28-Minute Shoulder and Abs Workout at Home | No Equipment | For Women Over 40

Strengthen your shoulders and abs using NO equipment in this 30-minute bodyweight-only workout. This workout will soon become one of your faves for those days you don’t have any access to equipment.

Favourite this, and re-visit it next time you’re travelling, or on the road with no equipment and you want to sculpt those shoulders and abs! 🙌🏽

TOOLS NEEDED

a mat if you’re on a hard surface

THE WORKOUT

3 x 30
Plank to downward dog
Side plank w/ rear delt lift
Side plank w/ rear delt lift
Plank sways
Bicycles
Child’s pose push-ups
Arm circles – backwards
Arm circles – forward
Plank with backstroke
Running woman crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Stability Ball Ab Workout for Women Over 40

Stability Ball Ab Workout for Women Over 40

10-Min Stability Ball Ab Workout for Women Over 40

Looking for a 10-minute ab workout using only your stability ball? Well… look no further because this workout will hit the abs in under 10-minutes, using only your ball.

I will also be completely honest with you, I felt my abs for a few days after this workout 😁.

It was awesome!

TOOLS NEEDED

stability ball [also called a fitness ball and a Swiss ball]

THE WORKOUT

1 x 50sec
Crunches
Alt knee taps
1 side crossover
Torso twist
1 side crossover
Torso twist
Plank
Dead bug
Ab passes
Reverse curls

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼