ABOUT ME AND WHERE KOSTA SHAPE CAME FROM
Hey, I’m Ivan 👋 The idea for Kosta Shape was born from my own journey of rebuilding strength, energy, and discipline after hitting 40. I’m not a professional athlete — just an everyday guy who believes fitness should fit into real life, not take it over.
Some days I’m lifting weights or boxing, other days I’m outdoors hiking mountains, swimming, or working with simple equipment like kettlebells and resistance bands. I created Kosta Shape to show that you don’t need fancy gyms or extreme routines to feel strong, healthy, and confident again.
My mission is simple: help men over 40 transform their bodies and mindset with realistic programs, clean habits, and practical workouts that actually stick.
9 POWERFUL PILATES BAR EXERCISES
By Kosta | KOSTA SHAPE
Working out from home? No gym? No problem. At KOSTA SHAPE, we believe in making fitness simple and effective, and one of my favorite tools for that is the Pilates bar.
This compact, versatile piece of equipment can help you build lean muscle, improve balance, and engage your core—all without occupying much space.
Today, I'm sharing 9 go-to exercises that I personally recommend for men over 40 who want to stay mobile, strong, and injury-free. These movements are joint-friendly, low-impact, and high-reward.
BENEFITS OF TRAINING WITH A PILATES BAR
Why do I love the Pilates bar? Because it delivers results without complexity. Here’s what it helps with:
- Builds core strength and stability
- Enhances balance and coordination
- Improves posture and mobility
- Helps tone muscles without straining joints
- Adds resistance for better control and flexibility
Whether you're just getting back into fitness or looking for low-impact alternatives, this tool gets the job done.
THE 9 BEST PILATES BAR EXERCISES
1. Bar Squats
Targets: Glutes, quads, hamstrings
- Stand with feet wider than hip-width
- Hold the bar above your shoulders
- Squat down, keeping your back straight
- Aim for 3 sets of 12 reps
2. Bar Lunges
Targets: Glutes, quads, core
- Hold the bar overhead
- Step back into a deep lunge
- Keep your front knee above your ankle
- 3 sets of 12 reps each side
3. Kickbacks
Targets: Glutes, hamstrings, core
- In a plank position with feet strapped in
- Extend one leg back at a 45-degree angle
- Alternate legs for 3 sets of 12 reps
4. Step-Ups (on your back)
Targets: Abs, hip flexors
- Lie on your back with feet strapped in
- Lift legs one at a time in a marching motion
- Hold each lift briefly to activate the core
- 3 sets of 12 per leg
5. Leg Lifts
Targets: Lower abs, core
- Lie back, legs straight up
- Hold the bar overhead
- Lift each leg one at a time past 45 degrees
- 3 sets of 12 reps
6. Bicep Curls
Targets: Biceps
- Feet in straps, palms facing up
- Curl bar toward shoulders
- Elbows stay close to the body
- 3 sets of 12 reps
7. Overhead Press
Targets: Shoulders, triceps, upper chest
- Bar at shoulder height
- Press straight overhead
- Control on the way down
- 3 sets of 12 reps
8. Reverse Plank
Targets: Core, glutes, back
- Sit and place feet in straps
- Lift hips up into a plank hold
- Engage your abs and glutes
- Hold for 30–60 seconds
9. Aerial Cycling
Targets: Abs, legs
- Hold bar in front of you
- Lift legs off the ground and cycle in the air
- Keep your core tight
- 3 rounds of 60 seconds
FINAL WORD FROM KOSTA
You don’t need a fancy gym or heavy weights to get results. All it takes is the right mindset, consistency, and simple tools like the Pilates bar.
Whether you're just starting out or getting back into shape, these exercises will help you build the strength and confidence that define the KOSTA SHAPE way.
Try them out, and let me know which one fired you up the most.
Stay strong, stay consistent, and remember: discipline builds strength.
AT-HOME CORE WORKOUT FOR BEGINNERS
By Kosta | KOSTA SHAPE
Looking to build lean powerful abs right from home without any fancy equipment? You’re in the right place.
This beginner-friendly ab routine is part of my personal foundation. I’ve been using these movements for years and they continue to deliver strength, stability, and definition. They’re simple, effective, and can be added to any routine—whether you're training outdoors, in your living room, or just starting your fitness journey.
Let’s get into it.
1. ARMS-UP CRUNCH
Forget endless sit-ups. This movement targets your core without the strain.
How to do it:
- Lie on your back, knees bent, feet flat.
- Reach your arms straight up toward the ceiling.
- Lift your upper body just enough to raise your shoulder blades off the ground.
- Keep your arms straight and pointed upward throughout the movement.
Start with: 10–15 reps
Kosta’s Tip: Keep the movement controlled. Focus on the squeeze in your core—not on momentum.
2. FLUTTER KICKS
Don’t let the simplicity fool you—this one fires up your lower abs fast.
How to do it:
- Lie flat on your back, arms by your side, palms down.
- Lift both legs 6–8 inches off the floor.
- Start kicking your legs in small alternating motions.
Start with: 15–20 reps (each kick = 1 rep)
Kosta’s Tip: Keep your back flat against the floor. Slide your hands under your glutes if you need extra support.
3. LEG LIFTS
This is a classic and a KOSTA SHAPE staple for deep core engagement.
How to do it:
- Lie flat on your back, arms at your sides.
- Lift both legs together until they point toward the ceiling.
- Slowly lower them back down to 6 inches off the ground.
- Don’t let your feet touch the ground until the set is complete.
Start with: 10–12 reps
Kosta’s Tip: Keep it controlled—especially on the way down. That’s where the real strength builds.
WORKOUT STRUCTURE
Here’s how to put it all together:
- 10–15 reps Arms-Up Crunch
- 15–20 reps Flutter Kick
- 10–12 reps Leg Lifts
Repeat for 3–4 rounds, resting 60–90 seconds between each round.
This might look simple, but trust me—your core will be lit up.
WANT TO LEVEL IT UP?
You can turn this routine into a metabolic ab circuit by reducing rest between sets and adding resistance (like a dumbbell or resistance band).
Metabolic workouts combine intensity and efficiency, boosting your heart rate and torching calories even after your workout is done (hello, afterburn effect).
FINAL THOUGHTS FROM KOSTA
Consistency beats intensity. Stick with this for a few weeks, fuel your body with clean meals, and you’ll start seeing results you can feel and see.
This is KOSTA SHAPE — where men over 40 rebuild strength, discipline, and confidence.
Let’s get after it.
