10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40 | Follow Along

Strengthen your lower back with this 10-minute strengthening workout for the lower back. This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other time of the day.

Why do you need this?

Whether you have low back pain, or not, anyone over the age of 40 needs to strengthening the lower back muscles, as well as the hips and core, to bulletproof the spine for whatever activity you do on a daily basis.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 45sec
Standing windmill stretch
Bird dog
Bird dog
Bridges
Side plank with clam raises
Side plank with clam raises
Dead bug
Low back extension
Swimmers

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At Home Ab Workout | No Planks, No Equipment | For Women Over 40 | Beginner to Intermediate

At Home Ab Workout | No Planks, No Equipment | For Women Over 40 | Beginner to Intermediate

5-Minute At Home Ab Workout | No Planks, No Equipment | For Women Over 40 | Beginner to Intermediate

This quick ab workout is perfect for beginners to intermediate. This is a full follow-along home ab workout, using no equipment, designed for women over 40. Also recommended for women who have sore shoulders and can’t plank.

Whether you are looking for stronger abs for better posture, to decrease low back pain, to tighten the midsection, or to add some extra movement into your day – this ab workout delivers!

TOOLS NEEDED

No equipment is required except a mat if you are on a hard surface.

THE WORKOUT

1 x 60sec
Dead bug
Side crunch
Side crunch
Bicycle crunches
Windshield wipers
Butterfly crunch

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After Workout Core & Stretches for Women Over 40

After Workout Core & Stretches for Women Over 40

After Workout Core & Stretches for Women Over 40

Wondering what to do after your workout, walk or run? Train your core and then cool yourself down with these total-body stretches.

No equipment required, in fact, you don’t even need shoes!

The core work is all-levels friendly, with options if you can’t flex your spine (ie. osteoporosis), and the stretches will lengthen and release the tight areas of the body: hamstrings, hips, hip rotators, spinal extensors, t-spine, pecs shoulders and the neck.

TOOLS NEEDED

nothing

THE WORKOUT

Abs:
Dead bug
Side plank lift & reach under
Side plank lift & reach under
Russian twists
Forearm mountain climbers
1 X 60sec

Stretches…

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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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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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