3 Effective At-Home Workouts That Are Necessary If You're Over 40

Kristen Wiig as Annie Walker and Maya Rudolph as Lillian Donovan working out in the park in Bridesmaids (2011)
Bridesmaids via Universal Pictures

Over 40? These workouts are for you.

Working out is time-consuming, expensive, (sometimes dangerous..I'm looking at you P90X), and totally mandatory if you want to feel strong and fit in your 40's,50's, and beyond. Finding at-home workouts tailored to the over 40 crowd is even harder. We feel your pain (pun intended) and hope we can solve this issue for you.

Working out changes as you age, and it can be frustrating to not see the progress or mobility that you had when you were younger. Let's be honest about our bodies too, we need to make sure we are doing the right (safe and effective) workouts for our joints, muscles, and everything else holding us together.

Here are some great at-home workouts (for over 40) that you can do in the privacy of your home that will strengthen the core muscles, make you feel like your doing something good for your body, and allow you to break a sweat. Here we go!

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At-Home Workout #1: Core-Strengthening Yoga

Goal: Gain flexibility, strengthen your stomach and back muscles, and deep breathing skills

  1. Clear a space in your house that will allow you to move around and has enough room for a yoga mat.
  2. Buy a yoga mat *I like my yoga mats extra thick because I need extra padding on my knees
  3. Put Yoga mat down on floor, wear some loose, comfortable clothing and start yogaing.

At-Home Yoga Workout: 1. Child's Pose — 5 breaths (One breath means a complete breath in and out.) 2. Downward Facing Dog — 5 to 6 breaths 3. High Plank — 10 to 15 seconds 4. Chaturanga Push-Ups — 3 reps 5. Upward Facing Dog — 1 full breath 6. Downward Facing Dog — 5 to 6 breaths 7. Forward fold - 3 breathes 8. Repeat *see pictures below for sequence

Also, here's a Yoga "For Complete Beginners" Video - 20 Minute Home Yoga Workout {Over 17,000,000 views on Youtbe)

1. Child's Pose - 5 Breaths

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2. Downward Dog - 5 - 6 Breaths

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3. High Plank - 10 - 15 Seconds

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4. Chaturanga Push-Ups — 3 reps

Onelombard.com / Erin Fleming

5. Upward Facing Dog — 1 full breath

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6. Downward Facing Dog — 5 to 6 breaths

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7. Forward fold - 3 breathes

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Repeat all the steps 3-4 times

At-Home Workout #2: Core-Strengthening Ab Workouts

Goal: Strengthen your stomach and back muscles

Core is everything and we're not talking about 6-pack goals. Core strength plays the main role in your everyday life. Getting out of bed, putting on your shoes, walking out your front door, bending over to put your shoes on...your core muscles literally help you stand upright. Also, any activity you participate in (golf, tennis, swimming, walking, laughing) involves having solid core strength. Sexual health, housework, balance, and good posture. The list never ends!

  1. Clear a space in your house that will allow you to move around and has enough room for a yoga mat.
  2. Buy a yoga mat *I like my yoga mats extra thick because I need extra paddingWorking out your core doesn't have to be intense or involve any weights. An easy ab workout at home can help you build your core, burn off fat, and boost your energy level.

In an open space at home, you can use a met or towel, and do an easy 10-minute ab workout everyday. Some simple ab exercises include:

  1. Planks (as seen above in the yoga sequence) - work up to 2 minutes
  2. Flutter kicks
  3. Bicycle crunch
  4. Side-to-side oblique crunch

These exercises don't require any weights or equipment. Here's a video for some additional help:

Cardio

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Workout #3: Cardio

Goal:

Cardio is the best exercise to get your blood pumping and burn calories fast. These workouts don't require you to leave your home or use any equipment. An easy 30-minute cardio workout can really help maintain a healthy lifestyle.

Some heart-bumping exercises include:

  1. Jumping jacks (sets of 25)
  2. Lunges (sets of 50)
  3. Body squats (sets of 20)
  4. Jog in place (45 seconds to 1 minute)

Something to Keep in Mind

Not all these workouts are for everyone. It's important to adjust workouts to what you're capable of doing. Always remember to keep hydrated and give yourself enough time to rest in between exercise so you don't overstrain yourself.