4 Floor Workouts That Keep Women Fit & Firm After 30

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Stay Fit & Firm After 30- "4 Effective Floor Workouts"

Workout 1: "Core Power"

"Plank variations engage your core. Hold each for 30 seconds. Repeat 3 times for a strong foundation."

Workout 2: "Glutes & Legs"

"Bridge lifts tone glutes. Do 15 reps. Fire hydrants engage hips. 3 sets of 12 reps each leg."

Workout 3: "Upper Body Strength"

"Push-ups enhance upper body. Perform 12 reps. Arm circles target shoulders. 2 sets of 10 reps each way."

Workout 4: "Flexibility & Balance"

"Child's pose stretches back. Hold for 45 seconds. Bird-dog pose boosts balance. 3 sets of 8 reps each side."

Benefits: "Why Floor Workouts?"

"Low-impact routines reduce strain. Enhance metabolism, flexibility, and muscle tone, all while preventing injuries."

Nutrition Tips: "Fuel Your Fitness"

"Stay hydrated. Opt for lean proteins, whole grains, and veggies. Balance macros for optimal energy and recovery."

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