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Turning 40 doesn’t mean you have to slow down; instead, it means you should train more intelligently. The proper morning exercises can release energy, enhance strength, and improve mobility, keeping you active throughout the day. If you wake up with stiff joints and a tight back, it’s your body’s way of asking for activation. These five exercises prepare your muscles, improve circulation, and fortify your body against the effects of aging.
Forget about struggling through 45 minutes of cardio before your morning coffee. These quick and effective routines focus on crucial areas that are often affected by aging: the hips, spine, shoulders, and core. You don’t need any equipment—just your body and a few moments of focus. By committing to these exercises every morning, you’ll transition from feeling your age to performing with the vitality of someone in their mid-20s.
The great news? Each of these exercises serves a dual purpose. They not only warm you up but also develop strength, stability, and good posture. If you aim to remain lean, active, and free from pain well into your later years, make this your new morning ritual.
5 Morning Moves Men Over 40 Need to Fight Aging
World’s Greatest Stretch
No stretch wakes your body up like this one. It’s a full-body mobility reset that hits tight hip flexors, hamstrings, thoracic spine, and even the ankles. Most men over 40 have poor rotation through the spine and stiff hips from sitting too much. This move addresses both. Do it daily and you’ll move more freely before your first sip of coffee.
How to Do It:
- Step your left foot forward into a deep lunge, right leg extended straight behind you.
- Place both hands on the floor inside your left foot.
- Drop your left elbow toward the ground, then rotate your torso left, reaching your arm to the ceiling.
- Hold for 2–3 seconds, return to center, and switch sides.
- Repeat for 5 reps per side.
Glute Bridge with Reach
The glutes are your body’s engine, and if they’re asleep, everything else overcompensates, especially your lower back. This move switches on your glutes and hamstrings while adding a reach to activate your core and shoulder stability. It’s also a great way to undo hip tightness from sitting. Wake up your posterior chain every morning and start moving with power again.
How to Do It:
- Lie on your back with knees bent, feet flat, and arms extended toward the ceiling.
- Press through your heels to lift your hips as high as possible.
- At the top, reach one arm overhead while keeping your hips level.
- Lower down, switch arms, and repeat.
- Perform 10 total reps, alternating arms.
Downward Dog to Cobra Flow
If your spine feels stiff and your shoulders ache in the morning, this flow will fix that fast. It opens the posterior chain, stretches the front of the body, and builds strength through the core and arms. It’s also great for improving control and fluidity between positions. Move slowly and with intention. This one is about quality, not speed.
How to Do It:
- Start in a push-up position.
- Shift your hips up and back into Downward Dog, driving heels toward the floor.
- Pause, then lower your hips and sweep into Cobra, opening the chest and lifting through the spine.
- Return to the plank and repeat the flow.
- Move through 5 slow, controlled rounds.
Wall Angels
Posture starts with awareness, and Wall Angels force your muscles to remember what proper alignment feels like. They target neglected upper back muscles while loosening tight pecs and shoulders. You’ll feel where you’re tight, weak, or compensating, and that’s the point. Do these slowly and precisely for best results.
How to Do It:
- Stand with your back, hips, and head against a wall, feet a few inches away.
- Raise your arms to shoulder height, elbows bent 90°, and press them against the wall.
- Slowly raise and lower your arms like a snow angel, keeping everything in contact with the wall.
- Go for 10 reps with perfect form.
Marching Dead Bug
Core strength after 40 means more than six-pack abs, it’s about spinal control and injury prevention. The Dead Bug trains your core to brace while the limbs move, which translates directly to safer lifting, walking, and running. This version adds a marching tempo that forces deep abdominal control. Keep your back flat and move with precision to get the full benefit.
How to Do It:
- Lie on your back with knees bent 90° above your hips and arms extended toward the ceiling.
- Press your lower back into the floor.
- Slowly lower your right arm and left leg toward the ground without letting your back arch.
- Return to start and switch sides.
- Do 8–10 reps per side with control.
Tyler Read, BSc, CPT
