If you’re in your 30s You’re likely to relate with the desire to tone and form your body. If you’ve not exercised enough as much as you’d like to do overtime or you weren’t so keen on exercise, getting back into shape during your 30s may be a daunting struggle. But the good news is you’re able to perform a lot of exercise from the comfort of your home. They help to tone the body and bring you back in the shape you want to be. Be excited as I’ve listed eight of the top exercise routines that will help you sculpt and shape your body once you reach 30 years.
The standing exercises are an excellent method to add fitness and cardio in your workout routine through HIIT-style circuits. This is my top exercise routine that incorporates HIIT to build up your entire body. Do each exercise for about 40 seconds and then stop for 20 seconds before you move on to the next workout. You should rest for a minimum of two minutes after completing each exercise, and make sure you complete a total of 3 workouts each week, at a minimum. It is possible to add additional rounds to your workouts or exercises per week in order to increase the level of difficulty.
Jumping Jacks
The first item on this list of standing workouts to tone your body post-30 is jumping at jacks. It is an all-body exercise that could aid in improving the endurance of your heart, endurance as well as agility. This workout targets several muscle groups like the quadriceps, glutes, core, hamstrings, and shoulders.
To do an exercise called a jumping jack, stand by placing your feet separated by about a centimeter and with the arms by your sides. Then, jump up while stretching your legs further than shoulder-width apart. Then, raise your arms above your head. Repeat the jump until you return your hips to their normal width and bring your arms down towards the side. Keep going without stopping to maintain a fast pace. Repeat until you reach the time target.
Standing Side Bends
Side bends that are standing up can be a great exercise for building and strengthening the oblique muscles on the sides of your stomach. Additionally, they work on the lower back as well as the hip flexibility.
To do an upright side bend, make sure you stand straight, with your legs at shoulder width. Lengthen your arms to the side and then clasp your hands above your head. While keeping your arms straight, lean your body towards one side while bending just at your waist. Then return to the center then bend your torso towards the other side. Repeat the exercise until you have reached your goal time.
Standing Oblique Crunches
Standing oblique crunch concentrates on the oblique muscles which helps to shape and tone the waist’s sides as well as improve your strength and balance.
To do a standing oblique crunch be tall and stand with your feet spaced hip-width apart. Your hands are put behind your head. The left knee should be lifted until it is at a hip level, and also bring your left elbow towards your knee. Reverse to your starting posture, then do the same exercise for the other side. Continue to alternate sides throughout the entire duration of the workout. Continue until the desired time is reached.
Also Read: Fitness Habits That Are Destroying Your Body After 30
High Knees
The high knees can be a great cardiovascular exercise that will raise your heart rate while burning calories. They also strengthen your lower body. This workout engages the quadriceps muscles, your core glutes, as well as hamstrings.
For high knees, keep your feet straight and wide apart at the hips. Beginning by walking in place and raising your knees as far as they can. When you feel at ease, you can pick speed until you’re through the ground with your knees high. Maintain your core in a strong position as well as maintain an upright body posture during the entire exercise. Repetition until you reach the time goal.
Ice Skaters
Ice skaters is a plyometric exercise that helps improve your ability to balance, agility as well as coordination. They focus on your quadriceps, glutes, hamstrings and calves, as well as the core of your body.
In order to do ice skaters begin by placing your feet about separated by about a hip. Take your left foot off and then leap to the left, landing on the left foot while sweeping your right foot over the left leg. Then, push the left side of your foot, then take a leap to the right land on your left foot, and sweep your left foot over the right leg. Maintain your core in place as you keep a steady speed. Continue to do this until the time you want.
Standing Bicycle Crunches
The standing bike crunch focuses on the obliques, the rectus abdominis, and hip flexors. helping improve stability and balance.
For a standing bike crunch, sit up straight standing with your feet about hip-width away, your hands in front of your head. Then, lift your left knee and continue turning your body in order to pull your right elbow towards your left knee. Then return to the beginning place, then continue the exercise to the other side. Repeat the opposite side throughout the training. Repetition until you reach the time goal.
Bodyweight Squats
The bodyweight squat is a useful exercise that increases lower body flexibility and strength. The exercise targets the quadriceps and glutes as well as the hamstrings. It also works the muscles of your core.
For a squat with body weight, stand with your feet about shoulder-width apart with your toes toward the side. Reduce your body to the point that you were sitting in the chair, with your back straight and your legs over your feet. Work your foot through the entire length until you are back in a standing position. Fully extend your legs at the top. Be sure to keep your core in the middle of the move. Continue to do this until the time you want.
Lunge in Place
The final item on the list of standing exercises that will shape your body post-30 is the lunge held in position. In-place lunges will strengthen your lower back and glutes as well as your quadriceps, and hamstrings as well as improve your flexibility and coordination.
For a lunge to be performed in position, place your legs hip-width away. Move forward using your left foot, then lower your body until the left knee bends to 90 degrees. Turn your left foot forward by lowering the left knee to ensure maximum biomechanics. You should push through the entire foot, returning to standing. Repetition the movement with your left foot moving into the air. Repeat until you reach the time target.