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Core and ab workouts have a lot of benefits, especially for people who suffer chronic lower back pain. Many men over 40 who suffer from chronic back pain think that engaging their core or doing ab exercises will worsen the pain. However, the right workout routine can actually help! Before we dive into the ab workouts for men that will give you results, we'll explain why having a solid core is essential, especially for those over 40.
A strong core helps improve stability and balance when carrying out normal activities like working out or playing sports with your children and friends.
Core exercises help tone the abs by making the muscles more defined. If you have a lot of fat stored in your abdominal area, you can incorporate aerobic exercises into your ab workout routine before starting on the ab workouts.
Core strength prevents injuries and poor posture. Since most of your daily activities depend on the strength of your core, having a weak body core makes you vulnerable to fatigue, lower back pain, injuries, and poor posture as you keep aging. You can do this using different plank workout variations.
A strong core will help you achieve your fitness goals. You'll gain the stability to carry out aerobic exercise and muscular fitness workouts.
This core exercise is great for those with chronic back pain because it gives your back security as you work on your core. To perform the hollow hold:
It will be challenging at first, so start by bending your knees while doing the hold. The idea is to build endurance. Begin by doing three or four reps for 10-15 seconds as you build endurance and strength.
Planks can help define and tone the core muscles of the body, making it ideal for men over 40. This highly effective exercise promotes both aerobic and muscular fitness. It tones the abs and works on the muscles surrounding the chest and spine. Here's how to plank properly:
As you keep building endurance, your core will tighten and provide more support to your back, reducing back pain over time.
This core workout has two variations: with your palms either facing forward or facing each other. Using dumbbells here helps to add resistance. You can also modify by doing the squat without extending your arms, to make this exercise doable if you have arthritis or mobility issues.
Here's how to perform the dumbbell press with sumo squat:
Even though this is a full-body exercise, it still has a lot of muscle-building impact on your core and improves posture.
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Ice baths, cryotherapy, cold water immersion: these icy therapy methods are gaining popularity despite their chilly names. An ice bath, also known as cryotherapy or cold water immersion, is a method that athletes use to reduce muscle soreness and accelerate their muscle recovery time between serious workouts. To take an ice bath, fill a tub or tank with cold tap water, then chill it with ice and ice packs until it is frigid, but not actually freezing. Then soak your muscles for 10-15 minutes before diving for safety into the hot shower to warm up.
But just how does cold water help your muscles, and does it really work or are the rumors true about the cold water myth? We're here to unpack everything you need (or want) to know about cryotherapy after workouts and how to help your muscles recover from serious exercise.
We are all granted the same 24 hours, 1440 minutes, 86,400 seconds in our day. What we choose to do — and not do — comes down to what we value, and what we don’t.
Talk is cheap. Everyone can talk about doing something. Some can follow up with action. Few are consistent enough to see success.
Every day we are faced with thousands of choices — opportunities that test our will and guide us to success or failure. The cumulation of these choices defines where you are today. The self-reflecting question we ask ourselves at work: “What Drives You?”