As women enter their 30s and beyond,maintaining a firm and lean physiquebecomes more crucial than ever.
The good news is that achieving atoned and sculpted bodydoesn’t have to be complicated.
These moves effectively target key muscle groups to help you slim down and tone things up.
Shutterstock
Then, read these6 Simple Strength Exercises for a Slim & Slender Body.
Lie on your back with your legs bent and your feet about a foot away from your glutes.
Depending on your build, you may need to move them closer or further to activate your glutes.
Shutterstock
Aim for 12 to 15 reps for three sets to sculpt those glutes.
Bird Dogs
The bird dog is another effective way to target your core muscles.
Simultaneously raise your left arm and your right leg until both are pointed straight forward and back, respectively.
Shutterstock
Your raised arm and leg should be parallel to the floor.
Return to the starting position, then switch sides," says Nobbe.
Do three sets of 10 to 12 reps per side.
Shutterstock
Start in a pushup position with your hands directly below your shoulders and your body in a straight line.
As you get stronger, challenge yourself by increasing the duration of the plank.
“The plank, a classic core move, is always a go-to forstrengthening those absandboosting core stability.
Shutterstock
Lunges With Rotation
The lunge with rotation (a.k.a.
lunge twists) targets multiple muscle groups, including your legs, glutes, and obliques.
“Bend your right knee to lower yourself down.
Shutterstock
This is a dynamic exercise that willfirm your lower body, elevate your heart rate, and torch calories.
To execute this high-intensity movement, Nobbe says, “Lower down into a basic bodyweight squat.
Finally, land back into a standard squat stance.”
Shutterstock
Repeat for 10 to 12 reps for three sets.
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows, keeping your core engaged and your body straight.
Shutterstock
Push back up to the starting position, and repeat for 10 to 12 reps across four sets.
you could modify the exercise by performing push-ups on your knees if needed.
Walking is a simple yet effective exercise you’re free to easily incorporate into your daily routine.
It’s low-impact, helps burn calories, and improves cardiovascular fitness.
Aim for at least 30 minutes of brisk walking daily or longer walks every other day.
