The Over-40 Abs Workout

Try this workout to flatten your abs and build core strength.

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Great Abs Over 40

There’s more to strong abs than just achieving a flat stomach. “If your body was a house, the abdominals would be the basement. They are the foundation for all movement and the support for your internal organs,” says Stefan Aschan, founder of Strength 123, a personal training program in New York City. “If your abs aren’t strong, you’re at risk for back pain, herniated disks and a soft, sagging belly — especially if you’re over 40.” The antidote: these eight moves, which target your core muscles. In a few weeks you’ll have trophy abs, and besides, notes Aschan, “Your whole body will thank you.”

Workout Details

Time it takes
10 minutes

How often
Twice a week; for quicker results, three times a week

Equipment
A resistance band and a fitness ball ($18 for the band, $20 for the ball; both at isokineticsinc.com)

See results
In three to four weeks. “You’ll experience better stability in your back and abdomen,” Aschan says. “And, yes, you’ll notice a flatter stomach.”

Complementary workouts
Whether you run, swim, cycle, or do yoga, you’ll notice improved performance. “The abdomen is the source of power, speed, and strength for the whole body,” Aschan says.

Activate all your abdominal muscles
With each move, be sure to consciously pull in your entire abdominal wall. Also, contract your pelvic wall and pelvic floor (do a Kegel clench); this engages the deepest abdominal muscle, the transverse abdominal. Using all the muscles will accelerate your results.

Monitor your form
Tie a string around your waist and try to keep it as loose as possible during the moves. If it starts to feel snug, it means you’re relaxing, not contracting, your abs or you’re compensating with your lower back.

Side Bridge, Part 1 of 2
Works obliques

Lie on your right side, with your right leg bent behind you and your left leg extended. Flex your left foot. Prop your torso up on your right elbow, making sure that your elbow is aligned beneath your shoulder. Place your left hand on your hip.

Try this workout to flatten your abs and build core strength.

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Side Bridge, Part 2 of 2

Press up with your right hip so your body forms a straight line from your right shoulder to your right knee. Keep abs engaged to maintain your balance. Hold for a count of two. Return to start, and repeat 10 times. Switch sides and repeat.

Try this workout to flatten your abs and build core strength.

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Single Leg Lever, Part 1 of 2

Works abdominal wall and hip flexors

Lie on your back on the floor, with your left knee bent and foot flat. Extend your arms out on either side of you at shoulder level, to form a T. Lift your right leg so it is parallel to your left thigh. Keeping your right leg extended, flex your right foot.

Try this workout to flatten your abs and build core strength.

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Single Leg Lever, Part 2 of 2

Contract your abs and press your lower back into the floor as you slowly lower your right leg as far as you can, without arching your lower back off the floor. Repeat 10 times; switch sides and repeat.

Trainer Tip
Keep the foot of your moving leg flexed; this actually engages the abdominal muscles.

Try this workout to flatten your abs and build core strength.

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Reverse Curl, Part 1 of 2

Works lower abs

Lie on your back, with your legs in the air and both knees bent at a 90-degree angle. Flex your feet. Grasping the ends of a resistance band with your hands, place it across both knees.

Try this workout to flatten your abs and build core strength.

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Reverse Curl, Part 2 of 2

Keeping your arms straight, curl your lower back up to raise your hips off the floor, pressing your thighs against the band. Roll back to start. Repeat 12 to 15 times.

Try this workout to flatten your abs and build core strength.

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Plank Leg Extension, Part 1 of 2

Works your core, especially your transverse abdominal muscle

With your shins on a fitness ball, assume the plank position: Rest your weight equally on your shins and hands, with your arms straight, your hands shoulder-width apart and your back straight. Tuck your hips under so that you don’t arch your back.

Try this workout to flatten your abs and build core strength.

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Plank Leg Extension, Part 2 of 2

Pressing your right leg into the ball, lift and extend your left leg off the ball, to your left. Hold for five seconds; return to starting position. Repeat with the right leg. Work up to 10 extensions to each side, total.

Trainer Tip
Tucking hips under, in a pelvic tilt, will keep your abs engaged and working throughout this move.

Try this workout to flatten your abs and build core strength.

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Ball Rollout, Part 1 of 2

Works all your abdominal muscles

Kneel in front of a medium-size fitness ball. Clasp hands together and rest them on the ball.

Try this workout to flatten your abs and build core strength.

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Ball Rollout, Part 2 of 2

Keeping your hips in a neutral position, push the ball forward, trying to keep your shoulders, hips, and knees in line. Stop pushing forward when you feel you can’t maintain the bridge; hold for five seconds.Contract your abs to roll the ball back to the starting position. Repeat 15 times.

Try this workout to flatten your abs and build core strength.

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Double Leg Lift, Part 1 of 2

Works your entire abdominal region

Lie on your back, with your hands under your tailbone to keep your lower back in contact with the floor.Raise both legs as close to 90 degrees as you can, and flex your feet. Curl your head and shoulders off the floor.

Try this workout to flatten your abs and build core strength.

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Double Leg Lift, Part 2 of 2

Keeping your abs pulled in and your lower back in contact with the floor, lower your legs as far as you can without arching off the floor. Return to start. Repeat 20 times.

Modification
To make it easier, bend your legs.

Try this workout to flatten your abs and build core strength.

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Plank Leg Rotation, Part 1 of 2

Works your entire core, especially obliques

Start in the plank position: Rest your weight on your hands and feet, with your arms straight, your hands shoulder-width apart and your back straight. Tuck your hips under to stabilize your lower back.

Try this workout to flatten your abs and build core strength.

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Plank Leg Rotation, Part 2 of 2

Holding the plank, bring your right knee as close as you can toward your chest; rotate your right hip to bring your knee across your body. Return to starting plank position. Repeat on the left side. Do 10 to 16 reps to each side, total.

Modification
If the version above is too challenging, bring your knee to your chest without the rotation.

Try this workout to flatten your abs and build core strength.

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Russian Twist, Part 1 of 2

Works your obliques and transverse abdominal muscle

Lie on your back, with your knees bent at a 90-degree angle, and place your calves on the ball, feet flexed. Extend your arms out on either side of you at shoulder level, to form a T.

Try this workout to flatten your abs and build core strength.

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Russian Twist, Part 2 of 2

Keeping your shoulders and your lower back in contact with the floor, press your calves down on the ball as you slowly twist to the right, lowering knees as far as you can toward the floor. Then, using your abs, twist your knees back to the center, and repeat to the left. Repeat to each side, 15 times total.

Trainer Tip
You’ll flatten your abs faster if you keep them contracted (pull your navel close to your spine). Don’t relax, even between reps.

Originally published in MORE magazine, July/August 2007.