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TRAINING YOUR CORE AFTER 40: What Really Works for Women



After 40, our body changes.Metabolism slows down, hormones shift, and the way we respond to training evolves.

And that means how we train must change too: what we do, and how we do it.

There’s one element that can truly make a difference at this stage:👉 Learning to activate your core properly.

This isn’t just about getting a “flat belly.”It’s about training that makes you stronger from the inside out, protects your posture, supports your internal organs, and improves aesthetics—without the risks.


What is the Core, Really?

The core is the functional center of your body. It’s not just your abs—it's a system that includes:

  • The diaphragm (your main breathing muscle)

  • The deep abdominal muscles, like the transverse abdominis

  • The pelvic floor

  • The postural muscles in your lower back

These work in synergy to manage the internal pressures of your body—like a natural corset that protects your spine, supports your organs, and enhances your shape.


The Problem with “Classic” Core Exercises

After 40, doing crunches, sit-ups, or exercises that push the belly outward can backfire. Why?

  • They increase intra-abdominal pressure

  • They push internal organs downward

  • They can cause or worsen prolapse, incontinence, bloating, and lower back pain

  • And ironically, they can also make your belly look worse, not better

Cues like:

  • “Inhale and puff up your belly”

  • “Exhale and suck your navel in”

  • “Arch your back, then curl forward”

...when done without awareness, actually push your viscera outward instead of containing and supporting them.


What REALLY Works for Women Over 40?

I’ll be honest: I had to learn this too.Yes, I’ve used some of these verbal cues and exercises in the past that may not be ideal or effective for women in this stage of life.

But the difference between a truly qualified professional and one who’s not, lies in the willingness to study, evolve, and question old methods.

That’s why I’ve committed to incorporating a more intelligent and respectful approach in all workouts—even those with intensity and load—especially in my Wonder40 programs.


Here Are the New Core Rules I Apply in Wonder40:


1. Lengthen, Don’t Compress

During core exercises, focus on creating space in the body, not folding forward.The diaphragm should rise, the spine should lengthen, and the crown of the head should lift upward.This protects the back and activates the deep core muscles.


2. Breathe Functionally

Breathing isn’t just to “avoid holding your breath.”With proper breathing you can:

  • Better activate the entire core

  • Support internal organs without compressing them

  • Truly improve the waistline by breathing horizontally—expanding the ribcage outward instead of pushing the belly forward.


3. Activate from the Bottom Up

Start from the lower transverse abdominis (the area between the navel and pubic bone)—your internal belt that supports the visceral area.Core activation should rise upward, not push downward.


4. Avoid Exercises That Shorten the Torso

Crunches and sit-ups (especially when uncontrolled) bring the ribcage closer to the pelvis and increase internal pressure.Opt instead for movements that lengthen the torso, or that involve diagonal and rotational engagement.


5. Alternate and Vary

After 40, muscles respond better to smart stimulation, not just heavy load.Use different angles, directions, and activation tempos to keep your body adapting and progressing.


Why Is This Approach So Important?

Because the female body after 40 needs training, not stress.

A consciously trained core:

  • Protects the pelvic floor and spine

  • Improves abdominal tone without bloating

  • Makes you feel strong, stable, and light

  • Reduces the risk of discomfort like sciatica, lower back pain, or incontinence


To Sum It Up: Change How You Train, Not Your Body

In the Wonder40 programs, I’ve integrated these principles to make every exercise safer and more effective.

You don’t need dozens of crunches a day.You need awareness, proper technique, and respect for the female body.


Want to train in a way that’s smart, feminine, and aligned with your needs?👉 Discover the Wonder40 program, or message me to get started!


A small bibliography If you like to dive deeper:

Training Women in Midlife & Beyond

Tenforde, A. S., et al. (2016)."Physical activity and the female athlete: The impact of life stages on musculoskeletal health."British Journal of Sports Medicine, 50(3), 138–140.🔹 Discusses how training approaches must shift with age, especially due to hormonal and structural changes in women.


Intra-Abdominal Pressure & Traditional Core Exercises

Chmielewski, T. L., et al. (2011)."A biomechanical basis for core stability training: Core muscles’ activation and intra-abdominal pressure during exercises."Journal of Orthopaedic & Sports Physical Therapy, 41(1), 19–27.🔹 Shows how common core exercises like sit-ups/crunches can increase intra-abdominal pressure, potentially affecting pelvic floor integrity.



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