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