7 Daily Exercises to Get Firm & Lean After 30

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Glute Bridges

Beginners may work their glutes, abs, and hamstrings with a glute bridge. Hip thrusts may strengthen glute muscles.

Bird Dogs

Bird dogs improve stability, neutral spine, and low back pain. This full-body workout stance targets your core, hips, and back. It improves posture and mobility.


This workout improves lower back, obliques, and abs. Pushup, hands below shoulders, body straight. Straight-arm or forearm plank. 3 rounds of 30 seconds with a 1-minute pause. Flexible plank.


The lunge strengthens glutes and legs and increases hip flexibility. This twist stimulates your core and works your abs and obliques.


Squat jumps

Bodyweight in-out jump squats alternate broad and narrow jumps. It works the quadriceps, glutes, adductors, and hamstrings and challenges the heart.


Pushups work your core, chest, shoulders, and triceps. Wide high plank hands. Lower with elbows bent and core engaged. Four 10-to-12-repetition sets. Knee pushups.


Walking burns calories, helping you lose weight. Brisk walking for 30 minutes a day can burn 150 calories. Naturally, walking faster burns more calories.

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