When I was younger, my main fitness goals revolved around faster runs, heavier lifts, and a leaner physique.
Once I turned 40, a few recurring injuries made me realize that I needed to shift my focus. I started to train with longevity in mind, paying more attention to deep core stability, pain-free mobility, optimal range of motion, and functional strength.
I began incorporating the following four exercises into my regular routine. These moves target key muscle groups that not only support the pelvis and spine, but also facilitate every day movement and maintain proper posture.
If you’re nearing (or over) 40, have a yoga mat and a set of dumbbells handy, and want to preserve your strength as you get older, give these exercises a try.
How to do the 4 exercises
Consult with your medical team before starting any new activity. If you’re a beginner, consider meeting with a certified personal trainer to learn proper exercise form. A trainer can also provide modifications when necessary and progress the exercises as needed.
You’ll need a yoga mat and a set of moderately-heavy dumbbells for this workout.
Start by doing 1-2 sets of the dumbbell front squats, bear plank leg reaches, and renegade rows for 8-10 reps. Hold the side plank for 15-30 seconds. Once your strength improves, gradually increase to 3 sets of 10-12 reps and 30-45 second holds. You can perform these exercises as a circuit and complete one set of each exercise before repeating, or you can perform all sets of a given exercise before moving on to the next.
If you’re unable to complete at least 8 reps with good form, use a lighter weight. If you can perform 12 reps without feeling fatigued, use a heavier weight.
Here’s how to do the exercises:
1. Dumbbell front squats
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
- Engage your core muscles.
- Bring the dumbbells to your shoulders.
- Hinge your hips behind you, as if you were about to sit down.
- Bend your knees and lower your hips towards the floor.
- Pause briefly.
- Stand back up.
- Continue for 10-12 reps.
2. Side plank
- Lie on your left side on a yoga mat.
- Place your left elbow directly underneath your left shoulder.
- Lengthen your legs and engage your core.
- Lift your hips off the mat, keeping your shoulders, hips, and feet aligned.
- Hold for 15-45 seconds.
- Repeat on the right side.
3. Bear plank leg reach
- Come to all fours on the mat.
- Engage your core.
- Lift your knees off the mat.
- Extend your left leg behind you.
- Pause briefly.
- Bring your left leg back to the starting position.
- Extend your right leg behind you.
- Bring your right leg back to the starting position.
- Continue alternating between the two sides for 8-10 reps each side.
4. Renegade rows
- Come to all fours on the mat, holding a dumbbell in each hand.
- Engage your core.
- Extend both legs behind you, keeping your shoulders, hips, and feet in alignment.
- Squeeze your left shoulder blade, bend your left elbow, and lift the dumbbell towards your left hip.
- Pause briefly.
- Lower the dumbbell back to the mat.
- Squeeze your right shoulder blade, bend your right elbow, and lift the dumbbell towards your right hip.
- Pause briefly.
- Lower the dumbbell back to the mat.
- Continue for 8-10 reps on each side.
Benefits of the 4 exercises
The exercises in this workout address deep core stability, lower body power, and posterior chain strength. These aspects are crucial for everyday activities like walking, running, climbing stairs, and maintaining an upright posture.
You’ll target the quadriceps, hamstrings, glutes, transverse abdominis, internal and external obliques, middle and lower trapezius, rhomboids, and latissimus dorsi with these moves. The stronger these muscles are, the better you’ll be able to move, balance, and avoid injury.
