Best Daily Exercises for Women Over 30 to Get Firm and Lean

The glute bridge works—you guessed it—the glutes, hamstrings, and core," states Nobbe. "This movement is a great move to do daily because it's low-impact yet still effective and great for the glutes 

The bird dog is another effective way to target your core muscles. "Get into a tabletop position on all fours, ensuring your spine is neutral, your torso parallel to the floor, and your hips are at a 90-degree angle 

This versatile exercise works your entire core, including your abs, obliques, and lower back. Start in a pushup position with your hands directly below your shoulders and your body in a straight line 


The lunge with rotation (a.k.a. lunge twists) targets multiple muscle groups, including your legs, glutes, and obliques 

daily exercises for women to get firm and lean after 30 is the in-and-out jump squat. This is a dynamic exercise that will firm your lower body, elevate your heart rate, and torch calories.  

Pushups, another basic upper-body exercise, work your core, chest, shoulders, and triceps. Start in a high plank with hands slightly wider than shoulder-width apart.

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