As you enter your 40s and beyond, it becomes essential to adopt certain principles and habits both inside and outside the gym. Anthony J. Yeung, CSCS, a fitness expert and the founder of GroomBuilder, offers valuable insights. Firstly, he advises against comparing yourself to others. When you’re working out, you’re essentially competing against yourself. Avoid seeking inspiration from fitness influencers or fellow gym-goers and subsequently feeling disheartened about your progress.
Another key tip is to incorporate floor exercises into your routine promptly. Yeung recommends five of the best floor exercises for men in their 40s to perform daily, eliminating any guesswork from your fitness regimen.
When it comes to training in your 40s, Yeung emphasizes the importance of not reinventing the wheel but sticking to the basics. Engaging in straightforward exercises like floor workouts can significantly contribute to muscle development and overall fitness. Additionally, maintaining proper form during each exercise is crucial for optimal results, especially as your body accumulates more wear and tear over time. If needed, reduce the weight you use to focus on perfecting your technique before gradually increasing the load.
Furthermore, while building muscle is appealing, it becomes increasingly important with age to prioritize efficiency in movement to prevent falls and injuries and enhance overall fitness. Strengthening both flexibility and mobility becomes paramount.
1) Pushups: 2-3 sets of 5-10 reps
Let’s begin with the timeless exercise of push-ups. Here’s how to perform them correctly:
Start by assuming a high plank or push-up position. Place your hands on the floor, slightly wider than shoulder-width apart.
Extend your legs behind you, balancing on the balls of your feet. Ensure your lower back remains straight and doesn’t arch, and your hips are in line with your body.
Begin the exercise by bending your elbows, lowering your chest toward the ground. Keep your elbows close to your sides as you descend.
Once you’ve lowered yourself as far as comfortable while maintaining proper form, push yourself back up to the starting position.
Aim to complete two to three sets of push-ups, with each set consisting of five to 10 repetitions.
Remember to focus on maintaining proper form throughout the exercise to maximize its effectiveness and reduce the risk of injury.
2) Hip Bridges: 2-3 sets of 5-10 reps
Next up, we have hip bridges. Follow these steps to perform them correctly:
Begin by lying on your back on the ground. Bend both knees, keeping your feet flat on the floor. Place your arms at your sides with your palms facing down.
To initiate the movement, press your hips upward toward the ceiling. Focus on driving through both heels and squeezing your buttocks to lift your hips.
As you lift your hips, maintain a straight line from your shoulders to your knees, forming a bridge-like shape with your body.
Lower your hips back down to the starting position, ensuring that you don’t rely on your lower back to raise them.
Aim to complete two to three sets of hip bridges, with each set consisting of five to 10 repetitions.
Keep in mind the importance of using your glutes and hamstrings to lift your hips, rather than straining your lower back. This exercise is excellent for strengthening your lower body and core.
3) Hip Flexor Stretch: 2-3 sets of 30-second reps
Now, let’s move on to the hip flexor stretch, which is among Yeung’s highly recommended floor exercises for men. Here’s how to perform it:
Start by kneeling on the floor with one knee and keeping your feet in line with your hips, creating 90-degree angles with both knees.
Engage the glute muscles of your rear leg (the leg that’s on the floor). This will help stabilize your lower body.
Begin to push your hips forward gently. As you do so, you should feel a deep stretch in the front of your hips and quadriceps on the leg that’s kneeling.
Hold this position for 30 seconds, feeling the stretch and allowing your muscles to relax and lengthen.
After completing the stretch on one leg, switch to the other side and repeat the process.
Aim to perform two to three sets of 30-second stretches on each leg.
This hip flexor stretch is beneficial for maintaining flexibility and reducing tension in the hip flexor muscles, which can become tight due to prolonged sitting or other factors. It’s an important addition to your floor exercise routine.
4) Spiderman Lunge with OH Reach: 2-3 sets of 5 reps per leg
Let’s dive into the Spiderman lunge with an overhead reach. This exercise targets your mobility and core stability. Here’s how to perform it correctly:
Start by standing upright with your feet hip-width apart.
Begin the movement by taking a big step forward and to the left with your left leg, angling it at approximately 30 degrees from the center.
Place your hands on the floor on either side of your left foot. Ensure that your elbows are fully extended (locked) and that your back knee touches the ground.
Squeeze the glute muscles in the leg that’s extended behind you. At the same time, reach your right arm overhead, extending it as far as comfortable while maintaining a neutral arch in your lower back. Your gaze should follow your extended arm.
Rise back up to the starting position.
Repeat the same sequence on the opposite side by lunging your right leg forward and to the right.
Aim to complete two to three sets of five repetitions per leg.
Focus on proper form throughout the exercise, particularly maintaining a neutral lower back position to avoid strain. This exercise enhances flexibility and core stability while targeting various muscle groups.
5) Salute Planks: 2-3 sets of 5 reps per side
To conclude Yeung’s list of daily floor exercises for men in their 40s, we have the salute planks. This exercise is designed to enhance core stability and strength. Here’s how to perform it:
Start in a plank position with your hands positioned directly beneath your shoulders. Ensure that your glutes are engaged and your abdominal muscles are tightened, maintaining a straight line from your head to your heels.
Initiate the exercise by lifting one hand off the ground and bringing it up to your forehead in a salute position. Hold this position for five seconds, making sure that your hips remain level, and your body stays rigid.
After completing the salute with one hand, switch to the other side and repeat the same motion.
Aim to complete two to three sets of five repetitions for each side.
The salute plank is an excellent way to challenge your core and stability muscles while in a plank position. Focus on maintaining proper form throughout the exercise to maximize its effectiveness.