8 Standing Exercises to Sculpt & Shape Your Body After 30

If you're over 30, you probably want to shape your body. Getting back into fitness in your 30s can feel like an uphill fight if you haven't exercised much or never did. The good news is that you can do plenty of home exercises to swiftly tone and get in shape.

1. Jumping Jacks

Jumping jacks start this list of standing workouts to contour your body beyond 30. Jumping jacks increase cardiovascular fitness, endurance, and agility. This workout targets glutes, quads, hamstrings, core, and shoulders.

2. Standing Side Bends

Standing side bends are great for strengthening and toning abdominal obliques. They engage hip flexors and lower back muscles.

3. Standing Oblique Crunches

Stand tall with feet hip-width apart and hands behind your head to complete a standing oblique crunch. Raise your left knee to hip height and bring your left elbow to it. Return to the start and repeat on the right. Continue switching sides throughout the exercise. Repeat the goal time.

4. High Knees

High knees are a great cardio exercise that burns calories and strengthens your lower body. This exercise works your core, quads, glutes, and hamstrings.

Plyometric ice skaters improve balance, agility, and coordination. They focus on glutes, hamstrings, quadriceps, calves, and core muscles.

5. Ice Skaters

Stand tall with feet hip-width apart and hands behind your head to do a standing bicycle crunch. Twisting your torso, lift your left knee and bring your right elbow to it. Repeat the motion on the other side and return to the start. Maintain alternate sides throughout the exercise. Repeat the goal time.

6. Standing Bicycle Crunches

Functional bodyweight squats build lower-body strength and mobility. This workout focuses on glutes, quadriceps, hamstrings, and core muscles.

7. Bodyweight Squats

Lunge in situ is the last standing workout to contour your body beyond 30. In-place lunges strengthen your glutes, quadriceps, and hamstrings and improve your balance and coordination.

8. Lunge in Place

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