As you enter your 40s and beyond, it's essential to adopt empowering principles and habits both inside and outside the gym. Comparing yourself to others is a common pitfall, according to Anthony J. Yeung, CSCS, a renowned fitness expert and the founder of GroomBuilder. Instead, shift your focus to self-improvement during workouts, disregarding the influence of fitness influencers or fellow gym-goers. An additional nugget of wisdom? Incorporate floor exercises into your routine without delay! Yeung generously shares five top-notch floor exercises tailored for men in their 40s, eliminating any guesswork.
Yeung emphasizes the importance of adhering to tried-and-true exercises rather than attempting to reinvent the wheel as you approach your 40s. Something as straightforward as engaging in floor exercises can make a significant impact on muscle development and overall fitness. It's crucial to maintain proper form during each exercise to maximize results and minimize potential issues—particularly as your body accumulates more "mileage," as Yeung aptly describes it. If needed, reduce the amount of weight you use and concentrate on perfecting your technique. Once achieved, you can gradually increase the weight again. Additionally, while building muscle may be enticing, it becomes increasingly vital as you age to prioritize efficient movement to prevent falls, injuries, and enhance overall fitness. Consequently, bolstering both flexibility and mobility is key. If you're seeking a revitalized floor routine, worry not. We present Yeung's carefully curated floor exercises exclusively for men in their 40s.
1) Pushups: 2-3 sets of 5-10 repetitions
Let's start with the timeless pushup. Begin by assuming a high plank/pushup position, placing your hands slightly wider than shoulder-width apart on the floor. Extend your legs behind you, rising up on the balls of your feet. Ensure that your lower back stays aligned and your hips remain stable. Lower your chest toward the ground by bending your elbows, keeping them close to your body. Finally, push yourself back up to the starting position. Aim for two to three sets of five to ten repetitions.
2) Hip Bridges: 2-3 sets of 5-10 repetitions
Next, let's focus on hip bridges. Lie on the ground with your knees bent, feet flat on the floor, and arms at your sides with palms facing down. Drive through your heels and squeeze your glutes to lift your hips toward the ceiling. Lower your hips back down without relying on your lower back. Perform two to three sets of five to ten repetitions.
3) Hip Flexor Stretch: 2-3 sets of 30-second holds
Now, it's time for the hip flexor stretch. Begin by kneeling with your feet in line and your knees at 90-degree angles. Engage the glute of your rear leg, push your hips forward, and feel a deep stretch through the front of your hips and quads. Switch sides and repeat the stretch for 30 seconds per side. Aim for two to three sets.
4) Spiderman Lunge with Overhead Reach: 2-3 sets of 5 repetitions per leg
The Spiderman lunge with overhead reach starts with a lunge forward and to the left with your left leg at a 30-degree angle. Place your hands on the floor, ensuring that your elbows are locked, and lower your back knee to the ground. Squeeze the glute of the leg behind you and extend your right arm overhead, following your gaze. Keep your lower back in a neutral position throughout the exercise. Stand back up and repeat the same movements on the opposite side. Perform two to three sets of five repetitions per leg.
5) Salute Planks: 2-3 sets of 5 repetitions per side
To conclude Yeung's recommended floor exercises for men in their 40s, we have salute planks. Begin in a plank position, engaging your glutes and tightening your abs. Raise one hand to your forehead in a salute and hold that position for five seconds. Ensure that your hips remain stable and your body stays tight. Switch sides and repeat the exercise for the other hand. Complete two to three sets of five repetitions per side.