Abs After 40 – Yes You Can Still Do It! (2023)


As we age, it becomes more and more challenging to maintain our youthful appearance and some might even say that it is impossible to develop abs after 40.

This article is for you guys out there who still want to look great on the beach this summer. Even if those who are in their 40s, 50s (like me), or even 60s.

We start to see wrinkles and grey hair, and our skin begins to sag. But one of the most frustrating changes is loss of muscle tone, especially in the abdominal area.

Luckily, there are ways to combat this issue and still develop spectacular ab muscles after 40, without having to do 1000 sit-ups a day!


How to Build Abs That Pop After 40

Building abs that pop after 40 are possible with a combination of diet, exercise, and dedication. To start, eat a balanced diet with plenty of lean proteins, fiber-rich vegetables, and complex carbs. Get plenty of sleep and practice stress management techniques to keep cortisol levels in check.

Perform total body exercises such as squats, deadlifts, and lunges for overall strength and muscle definition. Incorporate core exercises such as planks, Russian twists, and mountain climbers to target the abdominal muscles. Increase the intensity and add more challenging variations as your strength improves. Finally, stay motivated and consistent with your workouts and nutrition plan to achieve the desired results.

Ten Best Ways To Develop Those Spectacular Abs After 40

Let’s now dive into how to develop a six-pack when you are over 40.

1. Get enough protein

Protein is essential for muscle growth and maintenance. It’s necessary as we age since our bodies are less efficient at using protein from food sources. Ensure to include lean protein sources, such as grilled chicken or fish, tofu, legumes, and eggs, at every meal.

Think of protein as the building block of muscle tissue. So, to develop those impressive abs, you must ensure you’re getting enough protein in your diet.

If you are up for taking supplements, whey protein is an excellent option since the body quickly absorbs it. With that being said; I will always advise taking as much protein from natural foods as possible.

Nothing replaces the real thing!

2. Lift weights to improve muscle mass

To build muscle, you need to lift weights. This can be done through weightlifting, body-weight exercises, or resistance bands. Challenging your muscles by lifting heavier weights as you get stronger is essential.

Lifting weights helps build muscle, boosts your metabolism, and helps burn body fat.

Unlike cardio exercises, which only burn calories while doing them, lifting weights helps you continue burning calories for hours after your workout. Therefore, lifting weights is important if you want to show off your abs after 40.

3. Do HIIT workouts

man doing hiit training

High-intensity interval training (HIIT) is a type of cardiovascular exercise alternating between high and low-intensity periods.HIIT workouts are great for burning belly fat and improving cardiovascular fitness.

They’re also very efficient since you can get a great workout in a short amount of time. HIIT workouts are perfect for busy people who don’t have hours to spend at the gym.

If you want to try HIIT, you can do many different workouts. You can find HIIT workouts for any fitness level online or in fitness magazines.

Just be careful not to put too much strain on your joints. If you feel any discomfort while jumping or running, stop!

You can always go back to a lighter form of training to burn those calories, like walking or swimming.

4. Reduce your belly fat and overall body fat

Even if you have defined muscle mass, it’s hard to see your Six-Pack abs if you have a layer of belly fat covering them up. It would help to reduce your body fat percentage to see your abs.

The best way to do this is through diet and exercise. It would help if you ate fewer calories than you’re burning and ensured that most of the food you eat is healthy.

You also need to do some form of cardiovascular exercise to help burn calories and body fat. Try to do at least 30 minutes of cardio 3-5 times per week.

5. Don’t neglect cardio if you want to get six-pack abs

While weight training is essential for muscle growth, don’t forget cardio! Cardio helps to burn belly fat and can give your six-pack abs more definition.

For cardio to be most effective, it should be done at a moderate intensity. If you’re new to exercise, start with 10-15 minutes and gradually increase your time as you get fitter.

One tip: if you’re short on time, try doing HIIT (high-intensity interval training). This cardio is very effective in burning body fat and can be done in a shorter amount of time.

It’s a great way to work to get six-pack abs after 40.

6. Do core-strengthening exercises

The key to developing abs after 40 is to focus on strengthening your core muscles by doing core exercises. This includes the muscles in your lower back, hips, and abdomen.

There are a variety of exercises that target the core, such as sit-ups, crunches, and planks. Start with three sets of 10-15 repetitions and gradually increase as you get stronger.

Want to take it to the next level? Add resistance by holding a weight in your hands or wearing a weighted vest.

7. High-Rep Ab Routines

Okay, guys, you don’t have to do 1000 reps a day to get those abs after 40, but we have to schedule some ab workout sessions.

It’s time to add high-rep routines to fry those muscles.

Doing 100 sit-ups per day may not be the best use of your time, but adding a few high-rep abs exercises will help you see results faster.

Start with three sets of 25-30 repetitions and increase as you get stronger. Add in 2-3 days per week to develop those abs after 40, my friend.

That said; if you really want your abs to pop, concentrate on the proper form intensity of the contractions. One rep at a time, guys.

8. Add in good posture exercises

If you have poor posture, it can make your abs look weaker and less defined. That’s because when your posture is terrible, your abdominal muscles cannot work efficiently.

Watch this video to see the best corrective exercises out there. They helped me a lot to improve my posture.

Good posture exercises help correct this by strengthening your back and shoulder muscles. This will help pull your shoulders back and remove the strain from your abs.

Start with 2-3 sets of 10 repetitions and gradually increase as you get stronger. Do these exercises 3-4 times per week for best results.

9. Bulk up your abs with a healthy diet

Number 9 is the most important one, guys. I know it sounds boring, but it’s just the way it is. ( I even wrote this one in bigger letters)

You must ensure you’re eating a healthy diet to see your abs. Eating lots of processed and Junk food will only add to your waistline.

bowl of healthy food

Instead, focus on eating whole foods like fruits, vegetables, lean protein, and healthy fats.

This diet will help improve your overall health and give you the energy you need to stay active.

This doesn’t mean you have to diet and eat like a rabbit. There are plenty of healthy foods that taste great and will help you reach your fitness goals.

Needless to say that a healthy diet will be of a lot of help to get abs after 40.

10. Stay consistent

When developing impressive abs, the most important thing to remember is to be consistent with your exercise routine and diet. If you want to see results, you need to stick with it!

That means making time for exercise 3-4 times per week and eating a healthy diet.

Developing abs after 40 may take longer than it did in your 20s, but it is possible! You can achieve your desired toned and defined midsection with hard work and dedication.


Here you go! 10 ways to develop your abs after 40.

Developing abs is possible with the proper exercise routine and diet. Remember to focus on compound exercises that target the whole body, add some cardio, and do core-strengthening exercises 3-4 times per week.

And don’t forget to stay consistent!

If you stick with it, you’ll be on your way to a toned and defined midsection.

This was it for today, guys. I hope you enjoyed the article.

Please, if you have any comments or questions, leave them in the section below. I would be more than happy to get back to you.


Toni Lopes
Meet Toni, an ex-world fitness champion who's dedicated to helping men over 40 get in shape. With 25+ years of experience in the fitness industry, Toni knows what it takes to achieve peak physical performance and maintain it as you age.