Best 10 Exercises for Slim & Fit Body in Your 30s

10 Exercises for Slim & Fit Body in Your 30s: Discover the top 10 exercises for achieving a slim and fit body in your 30s.

Staying fit and healthy is essential for a healthy lifestyle, and it becomes even more important as you age. In your 30s, your body goes through changes, and your metabolism may slow down, making it harder to maintain a healthy weight. Fortunately, many exercises can help you achieve a slim and fit body in your 30s. In this article, we will discuss the top 10 exercises for a slim and fit body in your 30s, based on research.

Join our Telegram Channel for Updates

10 Exercises for a Lean & Tight Waist in Your 30s

 Crunches Exercises for Core Strength

Crunche exercises are popular exercises for strengthening the core muscles, which include the abdominal muscles, oblique muscles on the sides of the trunk, as well as the muscles in the pelvis, lower back, and hips.

 

Benefits of Doing Crunches Exercises

Crunches are safe and effective at training the muscles at the front of your abdomen. They are superior to full sit-ups and can build endurance in the abdominal region. Crunches are a great way of improving your posture by working on your core and strengthening it. They also help reduce back pain and give you a slim, flat tummy, robust back and hip muscles, and a reinforced abdominal core. Crunches are also beneficial for athletes as they improve performance in sports and athletic events.

 

Disadvantages of Doing Crunches Exercises

It’s important to note that while crunches are a popular core move, they aren’t safe for everyone. They can place a lot of stress on your back and neck, and they only work your abs, not the other muscles in your core. Therefore, it’s essential to consider these factors before trying this move.

 

How to Do Crunches Properly

1. To perform a crunch, follow these steps:
2. Lie flat on your back with your knees bent and feet flat on the floor.
3. Cross your arms over your chest with your palms placed just below your shoulders.
4. Engage your abs, lift your head and shoulders off the floor, and hold the position for 1–2 counts.
5. Slowly lower yourself back down.
6. Do 2–3 sets of crunches that each have 10–15 reps.

 

Read Also: Comfort Zone: Secret Techniques to Will Power

 

Variations of Crunches

There are many variations of crunches that you can try to switch up your workout and target all the muscles in your core. Here are some examples:

Twisting Crunches: Perform a standard crunch, but twist your torso to the right as you lift your shoulders off the floor. Lower yourself back down and repeat on the left side.

Reverse Crunches: Lie on your back with your knees bent and feet flat on the floor. Lift your feet off the ground and bring your knees towards your chest. Lift your hips off the ground and hold for a second before lowering them back down.

V-Sit Crunch: Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground. Extend your arms straight in front of you and lift your shoulders off the ground. Hold for a second before lowering yourself back down.

Bicycle Crunch: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground. Bring your right elbow towards your left knee while straightening your right leg. Switch sides and repeat.

Standing Crunch: Stand with your feet shoulder-width apart and your hands behind your head. Lift your right knee towards your chest as you bring your left elbow towards your knee. Switch sides and repeat.

 

Planks for Stability

Planks are a fantastic way to engage your entire core. This exercise improves core strength and stability. They work the muscles in the abdomen, obliques on the sides of the trunk, as well as the muscles in the pelvis, lower back, and hips.

 

Benefits of Doing Planks

Planks are a safe and effective way to train the muscles in the core region. They are superior to full sit-ups and can build endurance in the abdominal region. Planks are a great way of improving your posture by working on your core and strengthening it. They also help reduce back pain and give you a slim, flat tummy, robust back and hip muscles, and a reinforced abdominal core. Planks are also beneficial for athletes as they improve performance in sports and athletic events.

 

Disadvantages of Doing Planks

This exercise places a lot of stress on your wrists, elbows, and shoulders, and they only work your abs, not the other muscles in your core. Therefore, it’s essential to consider these factors before trying this move.

 

How to Do Planks Properly

1. To perform a plank, follow these steps:
2. Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
3. Keep your back straight and your abs tight.
4. Hold the position for 30–60 seconds.
5. Repeat for 2–3 sets.

 

Variations of Planks

There are many variations of planks that you can try to switch up your workout and target all the muscles in your core. Here are some examples:

Side Plank: Lie on your side with your feet stacked on top of each other. Prop yourself up on your forearm and lift your hips off the ground. Hold the position for 30–60 seconds and then switch sides.

Plank with Knee Drive: Start in a plank position. Lift your left foot off the ground, then drive your left knee toward your right elbow. Then extend the left foot back out behind you without touching the ground. Keep your leg straight as you swing your leg toward your left elbow. Continue without letting your left foot touch the ground for 30 seconds. Repeat on the other side.

Forearm Plank: Start in a push-up position with your forearms on the ground. Keep your back straight and your abs tight. Hold the position for 30–60 seconds.

Plank with Leg Lift: Start in a plank position. Lift one leg off the ground and hold for 10 seconds. Lower the leg and repeat on the other side.

Plank with Shoulder Tap: Start in a plank position. Lift your right hand off the ground and tap your left shoulder. Lower your hand and repeat on the other side.

 

Russian Twists for Oblique Power

Russian twists boost your core strength, and rotational control, and train yourself to maintain a rigid torso during dynamic movement.

Benefits of Doing Russian Twists

Russian twists are a safe and effective way to train the muscles in the core region. They are a great way of improving your posture by working on your core and strengthening it. They also help reduce back pain and give you a slim, flat tummy, robust back and hip muscles, and a reinforced abdominal core. Russian twists are also beneficial for athletes as they improve performance in sports and athletic events.

Disadvantages of Doing Russian Twists

Russian Twists places a lot of stress on your lower back if not done properly. Therefore, consider this factor before trying this move.

 

How to Do Russian Twists Properly

1. To perform a Russian twist, follow these steps:
2. Sit on the ground with your knees bent and your feet flat on the floor.
3. Lean back slightly and lift your feet off the ground.
4. Hold a weight or medicine ball with both hands in front of your chest.
5. Twist your torso to one side, keeping your back straight and your abs tight.
6. Return to the center and twist to the other side.
7. Repeat for 2–3 sets of 10–15 reps.

 

Variations of Russian Twists

There are many variations of Russian twists that you can try to switch up your workout and target all the muscles in your core. Here are some examples:

Russian Twist with Hands Behind Head: Instead of holding a weight, place your hands behind your head and twist your torso to each side.

Bicycle Russian Twist: Start in the same position as the traditional Russian twist, but extend one leg out straight and bring the opposite elbow to the opposite knee as you twist.

Russian Twist with Medicine Ball: Hold a medicine ball with both hands and twist your torso to each side.

Weighted Russian Twist: Hold a weight plate or dumbbell with both hands and twist your torso to each side.

Decline Bench Russian Twist: Lie on a decline bench with your feet secured and twist your torso to each side.

 

Read Also: 5 Simple Words that determine your Overall Happiness

 

Bicycle Crunches for Dynamic Core Activation

Bicycle crunches target the abdominal and oblique muscles. They are a safe and effective way to train the muscles in the core region.

 

Benefits of Doing Bicycle Crunches

Bicycle crunches are a great way to improve core strength, stability, and flexibility. They work on all of the abdominal muscles, specifically the ones that make the six-pack abs (rectus abdominis) and your obliques. By lifting your legs, you fire up your transversus abdominis, which supports your hips, pelvis, and spine to help you avoid injury while working out. Additionally, bicycle crunches can help tone your midsection and slim your waist, which can improve your posture and reduce back pain.

 

Disadvantages of Doing Bicycle Crunches

The Bicycle Crunches bulge the abdominal wall forcefully forward, weakening the very center of your abdominal muscles and compromising the connective tissue that runs up and down the center of your rectus abdominis.

It’s important to keep your lower back pressed into the floor and avoid arching your back during the move. Think about keeping your core engaged, sucking your belly button towards your spine, and performing the entire exercise slowly, with control.

How to Do Bicycle Crunches Properly

1. To perform a bicycle crunch, follow these steps:
2.  Lie on your back with your knees bent and your feet flat on the floor.
3. Place your hands behind your head with your elbows out wide.
4. Lift your head and shoulders off the ground and bring your right elbow to your left knee as you extend your right leg out straight.
5. Twist your torso to the other side, bringing your left elbow to your right knee as you extend your left leg out straight.
6. Repeat for 2–3 sets of 10–15 reps.

 

Variations of Bicycle Crunches

There are many variations of bicycle crunches that you can try to switch up your workout and target all the muscles in your core. Here are some examples:

Bicycle Crunch with a Hold: This variation targets your deep abs, hips, spine, and pelvis. The basic pedaling move remains the same except that you need to hold the pose for 8-10 seconds when your knee and elbow are touching.

Swiss Ball Crunches: Place a Swiss ball under your lower back and perform the bicycle crunches.

Weighted Crunches: Hold a weight plate or dumbbell with both hands and perform the bicycle crunches.

Reverse Crunches: Lie on your back with your legs straight up in the air, and perform the bicycle crunches by bringing your knees towards your chest and twisting your torso.

Oblique Crunches: Perform the bicycle crunches by bringing your elbow to your opposite knee, targeting your oblique muscles.

 

Side Planks for Core Endurance

 

Side planks are a great exercise for building core endurance and strengthening the oblique abdominal muscles.

Benefits of Doing Side Planks

Side planks are a great way to improve core strength, stability, and balance. They work on the oblique muscles, which run along the sides of your torso and help you rotate and bend your trunk, and they also work on the deep spinal stabilizing muscle quadratus lumborum, which helps reduce your risk of a back injury. Additionally, side planks can help improve your posture, reduce back pain, and prevent muscle imbalances.

 

Disadvantages of Doing Side Planks

Side Planks can cause shoulder, arm, or core pain. It’s important to keep your core engaged, suck your belly button towards your spine, and avoid letting your hips sag or rotate during the move. Think about keeping your body in a straight line and perform the entire exercise slowly, with control.

 

How to Do Side Planks Properly

To perform a side plank, follow these steps:

1. Lie on your side with your legs straight and your feet stacked on top of each other.
2. Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
3. Lift your hips off the ground, creating a straight line from your head to your feet.
4. Hold the position for 30 seconds to 1 minute, then switch sides.

 

Variations of Side Planks

There are many variations of side planks that you can try to switch up your workout and target all the muscles in your core. Here are some examples:

Bent Knee Side Plank: This variation is easier than the traditional side plank and is a good starting point for beginners. Instead of keeping your legs straight, bend your knees and rest them on the ground.

Side Plank with Leg Lift: This variation targets your glutes and hips. Lift your top leg up and hold it for a few seconds before lowering it back down.

Side Plank with Hip Dip: This variation targets your obliques and lower back. Lower your hips towards the ground, then lift them back up to the starting position.

Side Plank with Elbow Drop: This variation targets your shoulders and triceps. Lower your elbow towards the ground, then lift it back up to the starting position.

Side Plank with Foot Tap: This variation targets your obliques and hip flexors. Tap your top foot in front of your bottom foot, then lift it back up to the starting position.

 

Leg Raises for Lower Abdominal Strength

Leg raises builds your lower abdominal strength. They target the lower abs, hip flexors, and quads, which are all directly related to the speed, endurance, and power of every runner.

 

Benefits of Doing Leg Raises

Leg raises are an effective abdominal exercise that can improve core stability, strengthen the lower back, and improve posture. They are easy to perform and require no equipment to get started. Leg raises can also help you stabilize your lower back, boost your core strength, and make you more injury-resistant.

 

Disadvantages of Doing Leg Raises

When the legs are lifted, one of the prime movers is the psoas, which attaches to the lumbar spine vertebrae. When this muscle is contracted, it pulls the lower back into hyper-extension and squeezes the discs, which can put a person at risk for a herniated disc.

It’s important to keep your legs straight and avoid swinging them back and forth, which creates momentum rather than working the focus muscle groups.

How to Do Leg Raises Properly

To perform leg raises, follow these steps:

1. Lie on your back with your legs straight and together.
2. Place your hands under your tailbone for support.
3. Brace your core and root your lower back into the ground.
4. Raise your legs straight up until they are perpendicular to the floor.
5. Slowly lower your legs back down until they are just above the floor.
6. Hold for a moment, then raise your legs back up. Repeat.

 

Variations of Leg Raises

There are many variations of leg raises that you can try to switch up your workout and target all the muscles in your core. Here are some examples:

Bent Knee Leg Raise: This variation is easier than the traditional leg raise and is a good starting point for beginners. Instead of keeping your legs straight, bend your knees and raise your feet off the ground.

Alternating Leg Lift: Lie face up with knees bent and heels on the floor, arms down at your sides. Engage your core and lift both legs up until the legs are at 90 degrees. Lower legs back down until heels kiss the ground. Repeat.

Two-Level Leg Lift: Lie faceup with knees bent and heels on the floor, arms down at your sides. Engage your core and lift both legs up until the legs are at 90 degrees. Lower legs back down until heels kiss the ground. Then, lift your legs back up until they are perpendicular to the floor. Lower them back down to the starting position. Repeat.

Scissor Leg Lift: Lie on your back with your legs straight and together. Lift your legs a few inches off the ground. Cross your right leg over your left, then switch and cross your left leg over your right. Repeat.

Top ROM Leg Lift: Lie on your back with your legs straight and together. Lift your legs straight up until they are perpendicular to the floor. Lower your legs back down until they are a few inches off the ground. Repeat.

 

Mountain Climbers for Cardio and Core

Mountain climbers are a compound exercise that works multiple muscle groups and joints at the same time, making them incredibly efficient. They target core muscles, such as the back, hips, and abs, as well as glutes, leg muscles, and even your shoulders.

Benefits of Doing Mountain Climbers

Mountain climbers are an effective full-body workout that can improve cardiovascular endurance, core strength, and agility. They are low-impact and require no equipment to get started. Mountain climbers can also improve your mobility and overall function by loosening up your hip and knee joints. Additionally, they can help reduce your risk of injury by improving your reflex speed, joint movement, and overall stability.

 

Disadvantages of Doing Mountain Climbers

Mountain climbers aren’t appropriate for anyone with a lower back injury, and people dealing with neck, shoulder, or wrist problems. 

 

How to Do Mountain Climbers Properly

1. To perform mountain climbers, follow these steps:
2. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
3. Brace your core and keep your back straight.
4. Bring your right knee towards your chest, keeping your left leg straight.
5. Quickly switch legs, bringing your left knee towards your chest and extending your right leg back.
6. Continue alternating legs as quickly as possible while maintaining proper form.

 

Variations of Mountain Climbers

There are many variations of mountain climbers that you can try to switch up your workout and target all the muscles in your body. Here are some examples:

Spiderman Mountain Climbers: Bring your knee to your elbow instead of your chest, alternating sides.

Cross-Body Mountain Climbers: Bring your knee to the opposite elbow, alternating sides.

Down-Dog Mountain Climbers: Start in a downward dog position and bring your knee to your chest, alternating sides.

Tempo Mountain Climbers: Slow down the movement and hold each leg for a few seconds before switching.

Wide-Arm Mountain Climbers: Start in a high plank position with your hands wider than shoulder-width apart, and perform the exercise as usual.

 

Read Also: Sleep deprivation during adolescence may increase the risk of developing multiple sclerosis

 

Woodchoppers for Full-body Engagement

Woodchoppers are an effective exercise for building full-body strength and engaging multiple muscle groups at once. They primarily target the obliques but also work the core, back, hips, and shoulders.

 

Benefits of Doing Woodchoppers

Woodchoppers are a functional exercise that can improve core stability, rotational power, and overall strength. They are versatile and can be performed with different resistance tools, such as cables, dumbbells, or medicine balls, to allow variety and challenge. Woodchoppers can also help improve your posture and reduce your risk of injury by strengthening the muscles that support your spine. Additionally, they can help you burn calories and fat, making them a great addition to any weight loss program.

 

How to Do Woodchoppers Properly

To perform woodchoppers, follow these steps:

1. Stand with your feet shoulder-width apart and hold a weight with both hands.
2. Twist your torso and bring the weight diagonally across your body towards your opposite hip.
3. Keep your arms straight and your core engaged.
4. Slowly return to the starting position and repeat on the other side.

Variations of Woodchoppers

There are many variations of woodchoppers that you can try to switch up your workout and target all the muscles in your body. Here are some examples:

High-to-Low Cable Woodchop: Set the pulley to the highest point and perform the exercise as usual.

Low-to-High Cable Woodchop: Set the pulley to the lowest point and perform the exercise as usual.

Reverse Woodchop: Start with the weight at your opposite hip and twist your torso to bring the weight diagonally across your body towards your shoulder.

Kneeling Cable Woodchop: Kneel on one knee and perform the exercise with a cable machine.

Dumbbell Woodchop: Hold a dumbbell with both hands and perform the exercise as usual.

 

Hanging Leg Raises for a Challenging Core Workout

Hanging leg raises are a challenging exercise that can help you build a strong core and improve your posture. They target the core muscles that support the spine and pelvis, as well as the hip flexors and shoulders.

 

Benefits of Doing Hanging Leg Raises

Hanging leg raises are a great exercise for improving core strength, hip flexor mobility, and shoulder stability. They are also effective for developing the abdominal muscles, which is the area of the body that is most often used to determine if you have a six-pack. Additionally, hanging leg raises can help improve your grip strength and overall body composition. They are low-impact exercise that requires no equipment to get started.

 

How to Do Hanging Leg Raises Properly

To perform hanging leg raises, follow these steps:

1. Hang from a pull-up bar with your arms straight and your feet off the ground.
2. Engage your core and lift your legs up towards your chest, keeping them straight.
3. Pause for a moment at the top of the movement, then slowly lower your legs back down to the starting position. Repeat

 

Variations of Hanging Leg Raises

There are many variations of hanging leg raises that you can try to switch up your workout and target all the muscles in your body. Here are some examples:

Hanging Knee Raises: Instead of lifting your legs straight up, bend your knees and bring them up towards your chest.

Lying Leg Raises: Lie on your back and lift your legs straight up towards the ceiling, keeping them together and your lower back pressed into the ground.

Weighted Hanging Leg Raises: Hold a weight between your feet to add resistance to the exercise.

Around the World Leg Raises: This variation involves lifting your legs up towards the bar, then rotating them to one side, lowering them down, and then rotating them to the other side before lowering them back down.

 

Burpees for a High-intensity Full-body Workout

Burpees are a challenging exercise that can provide a full-body workout and engage multiple muscle groups at once. They are a calisthenics exercise that uses your body weight for resistance, making them a versatile exercise that can be done anywhere without equipment.

Benefits of Doing Burpees

Burpees are a functional exercise that can improve strength, endurance, and cardiovascular fitness. They are full-body exercise that targets multiple muscle groups, including the chest, arms, shoulders, core, glutes, and legs. Burpees can also help improve your posture and reduce your risk of injury by strengthening the muscles that support your spine. Additionally, they can help you burn calories and boost your metabolism, making them a great addition to any high-intensity workout routine.

How to Do Burpees Properly

To perform a burpee, follow these steps:

1. Begin in a standing position with your feet shoulder-width apart.
2. Drop into a squat position with your hands on the ground in front of you.
3. Kick your feet back into a plank position, keeping your arms extended.
4. Lower your body into a push-up, then push your body back up into the plank position.
5. Jump your feet back to the squat position.
6. Jump up into the air with your arms extended above your head.

 

Variations of Burpees

There are many variations of burpees that you can try to switch up your workout and target all the muscles in your body. Here are some examples:

Burpee Box Jump: After the jump, land on a box or bench and then step down to the starting position.

Burpee Pullup: After the jump, grab onto a pull-up bar and perform a pull-up before returning to the starting position.

Burpee Muscleup: After the jump, perform a muscle-up before returning to the starting position.

Weighted Burpee: Hold a weight, such as a dumbbell or a kettlebell, during the exercise to add resistance.

Push-Up Jack Burpee: Add a jumping jack after the push-up before returning to the starting position.

Pike Push-Up Burpee: After the push-up, lift your hips up into a pike position and perform a push-up before returning to the starting position.

Tuck Jump Burpee: After the jump, bring your knees up towards your chest before returning to the starting position.