8 Standing Exercises to Sculpt & Shape Your Body After 30


Turning 30 doesn't mean you can't achieve your fitness goals. Try these standing exercises to sculpt and shape your body effectively.


Perform squats to target your lower body. Keep your feet shoulder-width apart and squat down while keeping your back straight. Aim for 3 sets of 12 reps.


Engage your legs and glutes with lunges. Step forward, bend both knees, and lower your back knee toward the ground. Alternate legs and do 3 sets of 10 reps each.

Standing Dumbbell Press

Grab a dumbbell in each hand and lift them overhead. This exercise targets your shoulders and triceps. Complete 3 sets of 8-10 reps.

Side Leg Raises

Work on your outer thighs with side leg raises. Stand straight and lift one leg out to the side, then lower it. Do 3 sets of 15 reps per leg.

Calf Raises

Strengthen your calves by doing calf raises. Lift your heels off the ground while standing, then lower them. Aim for 4 sets of 20 reps.

Standing Oblique Crunches

Target your obliques with standing oblique crunches. Place one hand behind your head and crunch your elbow towards your hip. Do 3 sets of 12 reps per side.

Standing Leg Curl

Work your hamstrings with standing leg curls. Hold onto a chair for support, then bend one knee and bring your heel towards your glutes. Complete 3 sets of 10 reps per leg.

Standing Hip Abduction

Use a resistance band to perform standing hip abductions. Attach the band to your ankle and lift your leg out to the side against the resistance. Do 3 sets of 15 reps per leg.

Standing Russian Twists

Hold a weight or medicine ball and twist your torso from side to side, engaging your obliques. Aim for 3 sets of 20 twists.

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