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 ideal for daily use because it is low-impact, yet still effective and excellent for the glutes.

2. Bird Dogs

The avian dog is an additional effective abdominal exercise. 

3. Planks

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


Beginning in a pushup position with your palms directly under your shoulders and your body in a straight line.

4. Lunges 

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


Maintain the lunge position while rotating your torso to the right as far as your range of motion will allow.

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. 

7. Walking

This list of the best daily exercises for women over 30 to get firm and slender concludes with increasing your step count. 

More Stories