7 Best Daily Exercises for Women To Get Firm & Lean After 30

1. Bodyweight Glute Bridges

Nobbe states that the glute bridge exercises the glutes, hamstrings, and core.

Bodyweight Glute Bridges

This exercise is a wonderful daily exercise because it is low-impact, yet still effective and beneficial for the glutes.

2. Bird Dogs

The avian dog is an additional effective abdominal exercise.

Bird Dogs

Assume a tabletop position on all fours with your vertebrae neutral, torso parallel to the floor, and hips at a 90-degree angle. 

3. Planks

This exercise targets the complete core, including the abdominals, obliques, and lower back.


Starting in a pushup position with your palms directly below your shoulders and your body in a straight line, perform the exercise. 

4. Lunges 

Multiple muscle groups, including your quadriceps, glutes, and obliques, are targeted by the lunge with rotation.


Nobbe advises, "Start with your hands on your hips, then take a large step forward and plant your right foot in front of you.

5. Jump Squats

The in-and-out leap squat is next on our list of daily exercises for women over the age of 30 to get firm and lean.

Jump Squats

This dynamic exercise will strengthen your lower body, increase your heart rate, and burn calories.

6. Pushups

Pushups are a classic upper-body exercise that targets the chest, shoulders, and triceps while simultaneously engaging the core. 


Start with your palms slightly wider than shoulder-width apart in a high plank position.

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