Introduction
Unlock a toned midsection with these 7 powerful floor exercises tailored for women over 30. Get ready to melt away belly fat and embrace a healthier lifestyle.
Plank
Engage your core muscles with the classic plank. Support yourself on your forearms and toes, maintaining a straight line from head to heels. Aim for 3 sets of 30-60 seconds.
Bicycle Crunches
Lie on your back, lift your legs, and perform a pedaling motion while bringing your elbow to the opposite knee. This exercise targets your obliques. Do 3 sets of 15-20 reps per side.
Leg Raises
Lie flat on your back and slowly lift your legs to a 90-degree angle. Lower them back down without touching the floor. This move targets your lower abs. Aim for 3 sets of 12-15 reps.
Bridge Pose
Lie on your back with knees bent and feet flat. Lift your hips off the floor, creating a diagonal line from shoulders to knees. Engage your glutes and core. Perform 3 sets of 12-15 reps.
Russian Twists
Sit on the floor, lean back slightly, lift your feet off the ground, and twist your torso to touch the floor on each side. This exercise engages your obliques. Do 3 sets of 20 reps.
Flutter Kicks
Lie on your back, legs extended, and alternate kicking them up and down in a fluttering motion. This move targets your lower abs. Aim for 3 sets of 30-45 seconds.
Side Plank
Support your body on one forearm and the side of your foot, creating a straight line from head to feet. This exercise engages your obliques. Hold for 3 sets of 20-30 seconds per side.
Cool Down and Stretch
After completing the exercises, take time to stretch your muscles. Stretching helps improve flexibility, prevent soreness, and promote relaxation.
hydration and Nutrition
Stay hydrated and maintain a balanced diet. Drinking water and consuming nutrient-rich foods will support your fitness journey and overall well-being.
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