This is the 5-move ab routine women over 40 need to build deep core strength without a single crunch

Woman smiling at camera with hands on hips showing abs in activewear — (Image credit: Shutterstock)

I remember growing up thinking that 40 sounded old. Fast-forward a couple of decades, and as I approach 44, I've realized just how wrong I was.

Staying strong in your 40s isn't about “starving yourself or doing thousands of crunches,” says fitness coach and founder of @aeme_fitness, Amy-Jo Simpson. Instead, she believes one of the best ways to build a stronger core is to ditch crunches altogether and focus on exercises that target your deep core muscles.

At 45, Amy-Jo has made functional strength a priority, and her quick five-move routine can be done entirely at home with minimal equipment, which is good news if you're short on time or simply can't get to the gym.

Watch: 5-move abs workout

Perform each exercise for 30 seconds, moving from one to the next with as little rest as possible. Once you've completed all five exercises, rest for 60 seconds and repeat the circuit twice more.

Aim to do this workout four times a week, either on its own or at the end of your usual strength or cardio session. And remember, exercise is only part of the equation. Pair your workouts with a nutrient-rich, high-protein diet to support muscle growth and recovery.

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Bicycles: Bicycles are one of the most effective exercises for strengthening your core. Unlike a traditional crunch, the twisting movement targets your obliques and rectus abdominis and improves coordination for a more complete core workout. Lie on your back with your knees bent and feet on the floor. Draw your belly button toward your spine and place your fingertips lightly behind your head with your elbows wide. Lift your shoulders off the floor and bring your legs into a tabletop position. Extend your left leg while twisting your left elbow towards your right knee. Return to the center, then repeat on the opposite side, moving slowly and with control.
Elbow to knee: This move targets the obliques while also challenging the deep core muscles. Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee in a figure-four position. Place your fingertips lightly behind your head. Brace your core and lift your shoulders off the floor as you rotate your right elbow toward your right knee. Lower with control, then repeat and switch sides.
Leg raises: Leg raises primarily target the lower portion of the rectus abdominis while also working the hip flexors and improving core stability. Lie on your back with your legs extended toward the ceiling. Brace your core and slowly lower your legs until they're just above the floor. Pause briefly, then raise them to the starting position with control, avoiding arching your lower back.
Vertical ankle reaches: This increases the challenge for your upper abs by removing momentum and forcing your core to do more work. Lie on your back with both legs extended toward the ceiling. Lift your shoulders off the floor and reach both hands toward your ankles. Pause briefly at the top, then lower with control.
Slow mountain climbers: This move strengthens your abs, shoulders, chest, glutes and hip flexors. Slowing the movement increases the amount of time your core spends under tension. Start in a high plank with your shoulders stacked over your wrists. Brace your core and keep your back flat. Slowly drive your right knee toward your chest and pause for one second. Return your foot to the floor and repeat on the opposite side. Continue alternating sides without speeding up the movement.

What is deep core training, and why should you be doing it?

a woman lying on the floor tensing her abs in a crunch — (Image credit: Getty Images)

Before you can strengthen your deep core, you first need to know what it feels like to engage it. And it's actually pretty simple. Take a deep breath, sit up tall and gently brace your stomach as if you're preparing for a punch to the midsection. That feeling of tension around your torso is your deep core engaging.

A strong core offers far more than toned abs. It plays a vital role in your balance, posture and overall stability, while helping to support your lower back and reduce your risk of injury. It also makes everyday movements like carrying groceries, lifting heavy things, bending, reaching, twisting and walking all feel easier because your core provides the stability your spine and pelvis need to move safely and efficiently.

That's exactly why Simpson's routine focuses on strengthening the deep core rather than relying on endless crunches. The goal isn't simply to work your abs, but to build a strong, functional core that supports you both in and out of the gym, especially at an older age.

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Lucy Miller is a Journalist, Level 3 Personal Trainer, Nutritional Advisor and Children’s Fitness Specialist. She holds fitness qualifications from NASM Training and Premier Training International and has been a fitness journalist and model for over 20 years.