'I’m 47 and stronger and more flexible than ever': This personal trainer shares her quick 20-20-20-20 abs workout to sculpt a strong, stable core

We all know how important it is to build a strong and stable core, but after 45, this becomes less an aesthetic goal and more of a fundamental requirement. Starting in our mid-40s, the human body naturally starts to lose lean muscle mass, and bone density begins to decrease. A strong core is the single most effective way to protect the spine and countermeasure the effects of aging.

Yet if you’re a complete beginner, or you’re returning to exercise following an extended break, it can be tricky to know where to start. Luckily, you’ve landed in the right place. Below, we’ve shared the workout of 47-year-old personal trainer Kate Nolte, who specializes in helping women build strength and mobility. Read on to find out more.

As a reminder, if you’re currently recovering from a specific injury, this might not be the right workout for you and your body. Always check with a qualified professional before trying something new.

What is the workout?

You won’t need any additional equipment for this workout, just one of the best yoga mats to keep things slightly more comfortable. The sequence is simple — you do 20 reps of each of the four exercises, for two rounds. Take a short break between sets to reset if you need.

Here are the exercises:

• Reverse curl, 20 reps: Think about engaging your core and lifting your legs from your midsection, rather than using the momentum from your legs to swing them up towards the ceiling. Keep the move slow and controlled to really feel the benefits in your core.
• Toe touches, 20 reps: Start with your arms and legs extended away from you on the mat. Using your core, lift your head, neck and shoulders off the floor, keeping your arms extended behind you. At the same time, lift one leg and reach your arms to touch your toe. It doesn’t matter if they don’t actually touch; reach as close as you can.
• Heel taps, 20 reps: bend both knees and press your feet into your exercise mat. Crunch your head, neck and shoulders off the floor with your arms extended by your sides. Reach your left hand to your left ankle, then your right hand to your right, keeping your torso lifted the entire time.
• Knee tuck extend, 20 reps: Lift your head, neck and shoulders off the mat, supporting your head with your hands. Lift your knees into tabletop position, keeping a 90-degree bend in your knee. Bring both knees in toward your torso, crunching from your abs, then extend both legs out away from you. Don’t let your head and neck drop down to the mat.

What are the benefits?

This bodyweight circuit blasts all the major muscles in your core, including the deep transverse abdominis muscles, which are responsible for stabilizing and protecting your lower back.

Strengthening these muscles is essential for your overall balance, but can also halt the onset of age-related lower back pain. Your deep core muscles can absorb the daily impact and stabilize your pelvis, so your spine isn’t strained when you do everyday activities like carrying a heavy bag of groceries or lifting something down from a shelf.

Talking of functional strength, working on the muscles in your midsection can protect you from injury during everyday activities, helping preserve your functional power, and reducing muscle loss in your core.

This quick workout can also help boost your mobility and flexibility. When your core muscles atrophy, your bodyweight shifts, which can lead to poor mechanical tracking. Working on your core can help improve your alignment and protect against conditions like osteoarthritis.

So what are you waiting for? Unroll your exercise mat and give this workout a try. Let us know in the comments how you got on.

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