Exercises for women aged 30-40
Tavsiya
Yoga exercises reduce stress, improve flexibility, and relax the spine and muscles. Recommended to perform in the morning or during the day.
Video 1
Mashq bajarish ketma-ketligi
Side Bends
Bridge
Knee Tuck Crunch
Reverse Crunches
Back Turns.
Mashq bajarish ketma-ketligi
Neck Stretch — 20 seconds
Shoulder Rotations — 20 seconds
Chest Opening — 20 seconds
Spine Twist — 20 seconds
Waist Rotations — 20 seconds
Full Body Stretch — 20 seconds
Video 2
Video 3
Mashq bajarish ketma-ketligi
Knee-to-Chest March — 40 seconds
Standing Crunch — 40 seconds
Reverse Leg Raises — 40 seconds
Heel Touches — 40 seconds
Plank — 40 seconds
Belly Vacuum (Easy) — 20 seconds.
Mashq bajarish ketma-ketligi
1. Neck stretch and tilt head backward – 30 seconds
2. Relax shoulder and neck muscles – 30 seconds
3. Eye muscle exercise (close and open eyes
look upward) – 30 seconds
4. Raise and lower eyebrows – 30 seconds
5. Cheek muscles exercise (widen smile
press lips together) – 1 minute
6. Push lips forward into an “O” shape – 30 seconds
7. Move face forward and relax jaw (jaw release) – 30 seconds
8. Tilt and stretch neck to the sides – 30 seconds per side
9. Lift and lower cheeks (cheek lift) – 1 minute
10. Smile with lips and engage muscles around the nose – 30 seconds
11. Gently massage face and cheeks – 1 minute
12. Final stretch and relax – 30 seconds
Video 4
Video 5
Mashq bajarish ketma-ketligi
1. Light jogging in place or leg shakes – 1 minute
2. Jumping jacks (jumping while spreading arms and legs) – 1 minute
3. Squats (bending knees to sit and stand) – 1 minute
4. Lunges (stepping legs forward and backward) – 30 seconds per leg
5. Side bends with arms raised – 30 seconds per side
6. Plank (light or full) – 30–40 seconds
7. Bicycle crunches (for abdominal and oblique muscles) – 1 minute
8. Butt kicks (kicking heels toward the glutes) – 1 minute
9. Mountain climbers (hands on the ground
quickly alternating legs) – 1 minute
10. Hip bridge (lifting the hips) – 1 minute
11. Torso twists (seated or in plank position) – 1 minute
12. Final stretching and breathing exercises – 1 minute
Mashq bajarish ketma-ketligi
1. Raise and lower the eyebrows – 10–15 times
2. Bring the eyebrows together and pull (frown exercise) – 10–15 times
3. Open and close the eyes widely to relax the area between the eyebrows – 10 times
4. Gently massage with fingers (circular motions on the brow area) – 30 seconds
5. Look forward and lift the eyes and eyebrows upward – 10 times
6. Lift cheek and eyebrow muscles with a smile – 10 times