The ONLY 5 Exercises You Need To Do AFTER Age 40

what if I told you there were only five exercises you needed to do for the rest of your life there's a high chance that if you do these you'll be looking and feeling a lot younger first up we have the plank if you've never done this exercise before you're going to want to start flanking strengthens your abs shoulders back glutes and most importantly your core it's super simple to do and I love it because there's a bunch of different variations of it the ability to stand upright bend over and lift safely depends on core strength

if you don't have a stable core then you can't really do much of anything efficiently so how can you perform the plank to strengthen your core let me show you start by lying on the floor with your face down support your body with your wrists and elbows right under your shoulders keep your body straight from your head to your heels as you lift it off the ground engage your core imagine pulling your belly button towards your spine remember not to let your shoulders your hips sag during this pose for as long as you can start

by aiming for like 20 to 30 seconds and then slowly increase the time now the first few times are going to be a little tough but you'll quickly gain strength from it and it'll become easier here are some different variations you can do depending on if the traditional plank is too easy or too hard for you the first one is the knee plank which is great for beginners keep your knees on the ground while maintaining a straight line from your head head to your knees the second one is the side plank you can do a

side plank by lying on your side straightening your legs and stacking your feet keep your elbows straight under your shoulder and PR yourself up on your forearm then lift your hips off the ground so that your head and feet are in a straight line this one is a great way to work on your obliques and make them stronger so they can turn better the last exercise we'll be going over is by far the most important and is also the most overlooked but but more on that coming up moving on to our number two we have

the RDL so balance is something we lose quickly as we age but it's also something that's simple to get better at the single leg RDL Works your hamstrings hips and lower back while making you stronger more flexible and more balanced it's an all-in-one exercise for your lower body that I feel should be in everyone's workout so how can you do it correctly let me walk you through through it step by step keep your back straight and your feet hip width apart move your weight to one foot and keep your knee slightly bent on the other

foot now drop your body forward and straighten the other leg as you hinge at the hip as you bring your hands to the ground keep your back straight and your core tight return slowly to the standing position and do it again now at first just use your own body weight as you begin to feel more comfortable you can add dumbbells for some added resistance now at number three we have a classic exercise that you definitely have seen before but I am positive you've been doing it wrong your whole life I'm going to show you the

correct way so that you can maximize its Effectiveness and prevent injuries push-ups work your chest shoulders triceps and core all at the same time making them one of the best exercises for building upper body strength but push-ups aren't just for building muscle they also help you build the strength needed for like everyday tasks and can improve your posture to make sure you're not one of the many doing push-ups incorrectly let me show you the proper form start off by doing a high Plank with your hands a little wider than shoulder width apart slowly lower your

torso by bending at the elbows maintaining a 45° angle make sure you don't let your elbows flare out because it can be terrible for your shoulders and less effective stop just before your chest hits the ground and then push your yourself back up to where you started keep your body straight from your head to your feet during the entire movement be sure not to let your hips drop your increased core strength from doing the first exercise will help you out here if you want to get the most out of the exercise I highly suggest doing

it slowly and controlled also I put together a simple workout plan that you can follow 3 days a week and I'm going to go over that at the end of the video but if you're looking to mix things up there are several variations of the push-up that you can try beginners can easily do incline push-ups you just put your hands on a raised surface like a venture a table to make the move easier if you want to Target the width of your chest more go for wider stance push-ups by placing your hands further apart from

one another to work on your lower chest and your triceps do diamond push-ups by bringing your hands together under your chest to make a diamond shape I already did the entire video on push-up variations so if you want to check that one out I'll link it in the description of this video now you're definitely going to want to see this next exercise because I'm almost certain that you've never heard of it before this unique exercise is called the Horse stance so even though it looks simple this is an exercise that can drastically improve your entire

body by doing it every morning the muscles it engages the most are your legs glutes and core which makes it a secret gem for building lower body strength and stability are you starting to notice a common trend of these exercises the reason you're going to feel and look much younger is because these exercises make you stronger and more stable to do the horse stance keep your feet wider than your shoulder and your toes pointed slightly outward now start to squat down until your knees reach a 90° angle as you do this remember to keep your

core tight and your back straight once you're in that position hold it for 30 to 60 seconds you can hold a small weight at chest level for an extra challenge as you get better it's like I said it looks easy but once you start doing it you're going to feel it after only 15 seconds or so one of the unique benefits to this exercise is that it helps with concentration and focus once you're in this position you'll quickly start to notice how much concentration it takes the horse stance also transfers over to a lot of

other exercises I do in my workouts all right now let's get into that exercise I mentioned earlier that's going to be one of the most transformative for you the kettle bell swing is one of the best exercises you can do for strength and cardio all in one it works your glutes your hamstrings core heck even your shoulders while getting your heart rate up fast so if you want to burn calories in a short amount of time then this is one of the exercises that you're looking for the movement is simple but powerful it's all about

hinging at your hips and using explosive energy to swing the kettle bell a lot of people do this wrong so you're going to want to follow closely start by placing your feet shoulder width apart and using both hands to hold the kettle bell securely the kettle bell should swing back between your legs as you hinge at your hips and then let the momentum of the hip Drive Elevate the kettle bell to chest height as you prepare for the next repetition allow the kettle bell to swing back down naturally while keeping control here it's important to

use your hips rather than your arms as the movements motor to to ensure that the exercise stays safe and efficient it may feel a little weird at first but I promise as you continue to practice the motion it will become more natural kettle bell swings have many advantages outside of the gym they increase hip strength and Mobility which are necessary for running jumping and well simply getting out of a chair fast you will feel stronger faster and more capable in all that you do if you start doing these consistently all right now let's get into

that work routine that I hinted at earlier if you have a clear plan of action you're more likely to do it and it will feel easier so you can do this workout routine 3 days a week oh and make sure to have a rest day between workouts start off with the horse stance three sets of 30 to 60 seconds then do single leg rdls three sets of 8 to 10 reps per leg then move into kettle bell swings three sets of 12 to 15 reps go to push-ups for three sets of 10 to 15 reps

and finish off with plank three sets of 30 to 60 seconds if you thought that this video was helpful be sure to share it with someone else you think might like it