Other » This exercise a person can use older than 40s for the body

When men have entered the age of 40 years, there are a number of sports that then feel too heavy, and have an impact on back health.

As a result, pain in the back area is inevitable. However, this kind of condition should not be an obstacle to continue practicing.

Author, model and fitness trainer, Kirk Charles provides some tips for men over 40 who want to get moving, without the pain in their back.

He said that most men in this age group think there is no way to train the abdominal muscles, except with sit-ups and leg lifts.

On the other hand, such exercises are very taxing on the back, and potentially invite pain.

Moreover, when someone has experienced chronic back pain, there is always a fear that the feeling will reappear.

This kind of condition also often makes a number of men no longer able to undergo some movements in sports.

For example, bending movements such as sit-ups greatly affect the flexibility of the spine.

“However, I started doing hollow holds about six months ago to help lower back performance.

This movement also improves my posture and strengthens my core strength,” says Charles.

Charles said, the hollow hold movement is a movement that will actually let the back on the floor, but we can still practice abdominal muscles.

In addition, because this is an isometric exercise, we no longer need to worry about movements that will cause back pain.

To try it, we just need to lie on your back with your arms by your side.

Push your lower back into the floor, so that there is no space between your back and the floor, then stretch your abs.

Next, lift both legs a few centimeters off the floor in a straight position. Complete the movement by lifting your shoulders 2.5 cm off the floor while stretching your arms up.

The next movement, hold the position so that the feet remain at 5-7 cm above the floor. This can be difficult, especially for older men.

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