As you get older, lean muscle mass naturally decreases, and recovery time extends. Without prioritizing core strength during workouts, basic daily activities like entering and exiting the shower or carrying groceries could result in injury, according to Kyle Peterson, CPT, a dynamic personal trainer at Life Time South Jordan. To assist, we’ve compiled five bodyweight exercises that enhance core power more effectively than gym equipment for those over 40.

“Exercises that incorporate a mix of movements through the frontal, sagittal, and horizontal planes will yield the best results,” Peterson informs us.

5 Bodyweight Moves to Build Core Power After 40

Dead Bug

“Consider the cross-body muscle engagement and coordination occurring as you perform [dead bugs]—while your right arm and left leg are both extended, your core stabilizes your body throughout the extension,” Peterson explains.

1. Lie flat on your back, arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the floor and engage your core.
3. Lower one arm and the opposite leg.
4. Return to the start position.
5. Repeat on the other side and continue to alternate.

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Bird Dog

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides and continue to alternate.

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Pushups

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.

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Squats

1. Stand tall, feet shoulder-width apart.
2. Extend your arms before you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.

Eccentric Pushups

“These can be done with bands, if an individual can’t do them with their body weight,” Peterson points out. “This movement is great for building back muscles. But what’s often overlooked is the massive core engagement required to keep a body from swaying back to forth as you slowly lower yourself away from the bar.”

1. Assume a high plank with hands under your shoulders and body straight from head to heels.
2. Bend your elbows as you gradually lower your chest toward the ground.
3. Once your chest is just over the floor, drop your knees to the floor if necessary and press back up swiftly.

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Alexa Mellardo