The following routine is incredibly effective if you want to stay fit. While these strength exercises are great for both men and women alike, they are especially important for women who need to hit their lower core area with extra emphasis, whether that be from postpartum recovery or for simply remaining strong throughout day-to-day life. I recommend combining this workout with a diet that helps you maintain a caloric deficit, as well as with regular aerobic exercise.

For each exercise, perform 12 repetitions. Rest for 60 seconds between sets, and complete a total of three sets. Aim to do the full workout at least twice per week. Keep reading to learn more about this #1 lower-belly strength workout for women to stay lean, and when you're done, don't miss out on the 5 Best Bodyweight Exercises To Lose Belly Overhang in 30 Days.

The plank is a foundational exercise that targets the rectus abdominis, obliques, and erector spinae, providing a multitude of stimulus to the key muscles that make up your core.

To perform a plank, start on your hands and knees in a tabletop position. Stretch your legs back, placing your weight on the balls of your feet. Keep your hands directly under your shoulders, and ensure your body forms a straight line from head to heels. Engage your abs, keeping your hips from sagging. Hold this position for the target time.

RELATED: The Only 5 Yoga Exercises You Need To Shrink Your Belly

This next exercises focuses on the rectus abdominis, particularly the lower segment.

To perform leg raises, lie flat on your back with your hands by your sides or placed under your glutes. Keeping your legs straight, raise them together toward the ceiling. Lower them back down without letting them touch the ground. Squeeze at the end range for about one second. Repeat for the target repetitions.

RELATED: The 30-Day Standing Workout to Sculpt Ripped Abs in Record Time

The dead bug exercise provides a combination of lower abdominal strengthening and cross-body activation as you alternate your upper and lower body movements. It is an ideal core exercise for postpartum recovery and general core strengthening alike.

To perform a dead bug, lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Lower your right arm behind you while simultaneously stretching your left leg out. Return to the starting position, and switch sides. Ensure your back remains in contact with the floor throughout. Repeat for the target repetitions.

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The side plank exercise aids in hip stabilization and strengthens the side muscles, offering support during daily tasks like lifting or carrying. It works the obliques, gluteus medius, and rectus abdominis. Adding the leg lift increases the difficulty of the move. You can perform standard side planks, holding for 30 seconds on each side, if the leg lift variation is too challenging.

To perform a side plank with leg lift, begin in a side plank position on your left hand or forearm, legs out straight. Raise your right leg as high as you can. Lower it back down without letting it touch the left leg. Ensure your body remains in a straight line. Repeat for the target repetitions, and switch sides.

RELATED: 10 Best Strength Exercises for Women To Melt 'Middle-Aged Spread' Belly Fat

This lower-belly strength workout wraps up with the flutter kick. This exercise is ideal for targeting the lower abs and hip flexors.

To perform flutter kicks, lie flat on your back, placing your hands under your glutes. Lift your legs a few inches off the ground. Make small, rapid, up-and-down motions with your legs. Keep your abs engaged and your lower back pressed to the floor. Repeat for the target repetitions.

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HIIT is like the efficient superhero of workouts—it delivers maximum results in minimal time. This 30-minute daily routine is designed to fit into your busy life without compromising effectiveness. As the name implies, HIIT is an intense workout, so prioritize recovery between workouts. This typically means taking at least one rest day between HIIT sessions, but each person's recovery will be unique.

"HIIT is especially effective for women aiming to build overall fitness and cardiovascular health," states Meier. "The basic premise of HIIT is alternating quick, intense periods of work with comparably short rest periods to get your heart rate up and muscles working hard to keep up the pace. HIIT is also a great way to work without spending too much time in the gym because 20 or 30 minutes will certainly get your blood pumping."

If you plan to do the following workout daily, adjust the intensity to avoid overly exhausting yourself, which can lead to injury and overtraining syndrome. Adjust the number of rounds you do or tweak the work-to-rest time ratio to modify the intensity of your workout.

Meier says, "To start, aim for 40 seconds of work followed by 20 seconds of rest for four to six rounds of the following circuit, only resting for 60 to 90 seconds between rounds. If this is too difficult, try for 30 seconds of work and 20 seconds of rest or a 1:1 ratio of work to rest."

Read on to learn about the best daily HIIT workout for women to get fit, then check out these 7 Best High-Intensity Workouts for Women To Crush Their Goals.

Speed squats are the secret sauce for building strong, toned legs and a desirable booty. "Considering this workout may be done frequently, including speed squats rather than typical jump squats helps reduce the impact on your joints while still taxing your legs," says Meier.

Stand with your feet about shoulder-width apart and your toes pointed slightly outward. Bend your knees, and shift your hips back to lower into a squat as quickly and low as possible with good form. Push explosively through your heels to stand back up, and repeat immediately. Maintain control throughout, but perform the reps as quickly as possible.

RELATED: The #1 Daily Lower-Belly Workout You Can Do in 5 Minutes or Less

"Lunges work the entire lower body but also serve to improve overall balance," says Meier. "On days when you'd rather focus on strength building, try holding a weight and keeping the reps slow."

Stand with your feet hip-width apart and your hands on your hips or in front of your chest. Step forward with your right foot, planting your foot and lowering your body until your front and back legs are at about 90-degree angles. Push through the heel of your right foot to return to the starting position, then alternate legs. Take your time with these reps, engaging both legs and maintaining good posture throughout.

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Burpees are the full-body, calorie-burning, muscle-toning superstar of HIIT workouts. Meier tells us, "The burpee is notorious for its difficulty, and adding the pushup here versus a plank or drop to the floor adds a layer of work for your chest, back, and arms. Do the pushup from your knees if it's too difficult, and focus on form rather than the number of reps."

Stand with your feet about hip-width apart. Lower into a squat position, and place your hands on the floor, then jump your feet back into a high plank position. Perform a strict pushup or a pushup from your knees. Jump your feet back up next to your hands, then push through your heels to jump straight up and reach your arms overhead.

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"When done properly, mountain climbers work your core and hone upper-body stability while getting your heart rate up. Make sure to keep your hips low and your shoulders over your hands rather than shifting forward or back," says Meier.

Get into a high plank position with your hands under your shoulders and your body in a straight line from your ankles to your shoulders. Bring your right knee toward your chest as far and fast as you can, then quickly step your right foot back and bring your left knee up toward your chest. Continue alternating between knees as if running horizontally, keeping your core engaged the entire time.

RELATED: 8 Best Daily Exercises for Women to Sculpt Lean Arms After 50

"If killer abs are your goal, look no further than the V-sit. While simple, this movement engages the entire core and the hips, and you may even feel it in your quadriceps," says Meier.

Sit on the floor with your knees bent and your feet flat on the floor, then lean back slightly. Lift your feet off the floor slightly, then straighten your legs. Lift your body and legs to form a V-shape with your hips, reaching your hands toward your toes. Lower back down, but don't touch the floor with your feet. Repeat this movement while engaging your core and checking your posture every few reps.

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Muscle loss is a natural part of aging; it can also happen if you lose weight, lead a more sedentary lifestyle, or don't consume enough protein. According to Pieroni, it's recommended that you perform strength exercises two to three times a week in order to prevent muscle loss. And remember—as with any fitness goal you're working toward, consistency is key!

"Gaining muscle and maintaining a healthy amount of muscle mass is incredibly important as we age. It has been shown to reduce all-cause mortality, prevent disease, increase recovery (post-operative), and increase overall quality of life, especially as you age," Pieroni explains. "After the age of 30, your muscle mass tends to decline, especially if you are already sedentary. Preventing muscle loss can be less detrimental if you start strength training at a younger age, prior to 30 years old."

Pieroni also points out that it becomes more difficult to build muscle as you age, since you're dealing with the natural decline—but that doesn't mean it's impossible! Consistently striving to build upon your muscle mass and strength train is crucial at every age and stage of life. In addition, emphasizing compound lifts or movements in your strength-based workouts is key.

So if you're ready to learn about Pieroni's #1 daily workout to prevent muscle loss, keep reading to learn more. And when you're finished, don't miss out on the 7 Essential Exercises for Men To Prevent Muscle Loss After 50.

"Deadlifts are a compound movement and are highly effective in increasing functional strength," Pieroni explains. "Generally speaking, there are two types of deadlifts; conventional and sumo. Conventional deadlifts require a more narrow stance, targeting the glutes, hamstrings, and lower back muscles. Sumo deadlifts require a wide stance, with turned-out hips, also targeting the glutes, hamstrings, and lower back, as well as the quadricep muscles and adductors, due to the turnout."

Romanian deadlifts (RDL) are similar to performing conventional deadlifts, but they begin at the top versus at the bottom (or grabbing the weight(s) from the floor).

To get started with the RDL, hold a dumbbell in each hand, and plant your feet hip-width apart. Bend your knees just a bit, stand tall, and position the dumbbells at the front of your thighs. Then, activate your lats as you press your hips back and hinge your body forward. Make sure your back remains flat as you drag the weights just below your knees toward the floor. Then, return to the standing start position. Perform three sets of 12 reps.

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"A squat is another compound movement and strength exercise," Pieroni says. "Stances can also vary in a squat, as well as depth and range of motion. The goal is to lower your hips down toward knee level (or lower in some cases), as you create a hinge at the hips, knees, and ankles. The main muscles targeted are the glutes, quadriceps, hamstrings, hip flexors, and calves. Variations include goblet, sumo, cyclist, barbell back squat, overhead squat, etc."

To perform squats with weights, position your feet just outside hip-width with your toes pointing forward. Hold a dumbbell in each hand with your arms at the sides of your body. Press your feet into the floor, bend your knees, and lower your glutes toward the ground. Make sure your chest stays open and lifted and your core is activated. Descend until your thighs are parallel to the floor or lower. Then, press back up to the start position. Perform three sets of 12 reps.

RELATED: The 30-Day Standing Workout to Sculpt Ripped Abs in Record Time

"[The bench press or chest press is] another compound movement targeting the chest muscles," Pieroni says. "Typically, a barbell is used for a bench press. A chest press can utilize dumbbells or be completed in a more upright position on a machine."

To get started with a chest press, hold a dumbbell in each hand. Lie flat on your back on the ground or on a workout bench. If you're on the floor, bend your knees and plant your feet. If you're on a workout bench, straddle the bench with your feet, and plant them on the ground. Make sure your back stays flat. Extend your arms, holding the weights over your chest. Slowly lower the dumbbells toward your chest, bringing them down and out to the sides of your body.

"If you are on a bench, this allows for a greater range of motion, meaning the elbows may move further down, whereas lying on the floor limits the range of motion," Pieroni points out. Your elbows should stay under your wrists throughout the movement. After lowering the weights, drive them back up to extended arms. Perform three sets of 12 reps.

RELATED: The #1 Daily Walking Workout for Women to Get Fit

This daily workout to prevent muscle loss wraps up with the shoulder press. "Also known as the overhead press or military press, [the shoulder press] is another compound lift targeting the shoulders or deltoid muscles," Pieroni tells us. "There are many variations, including thrusters and the Arnold press. They can be performed sitting or standing."

Begin this final exercise by standing tall or sitting up straight and holding a dumbbell in each hand. Raise your arms to shoulder level at 90 degrees, stacking your wrists over your elbows. Your palms should face forward. Maintain a tall chest, and brace your core. Then, press the weights above your head until your arms are almost fully extended. The weights should be right over your shoulders at the top. Then, gradually lower the dumbbells by bending both elbows to return to the position you started in. Perform three sets of 12 reps.

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Kettlebells offer a unique combination of strength training and cardio, making them a highly effective tool for shedding unwanted flab around the midsection. So if you're ready to incorporate them into your routine and lose inches around your belly, keep reading for 10 easy kettlebell exercises for women to melt belly fat. And when you're finished, be sure to check out the 5 Best Bodyweight Exercises To Lose Belly Overhang in 30 Days.

This list of easy kettlebell exercises for women to melt belly fat kicks off with the kettlebell swing. Kettlebell swings are a full-body exercise that boosts metabolism and torches calories. They effectively target the core, glutes, hamstrings, lower back, and shoulders. They're the perfect combination of cardio and strength training, making them extremely efficient as body recomposition.

Stand with your feet hip-width apart, holding the kettlebell with both hands between your legs. Hinge at your hips, and slightly bend your knees. Swing the kettlebell forward, keeping your arms straight. As the kettlebell reaches shoulder height, hinge back at the hips. Complete four sets of 12 reps.

RELATED: The Only 5 Yoga Exercises You Need To Shrink Your Belly

Goblet squats engage the lower body while promoting core strength, aiding women in their quest to melt belly fat. They effectively target the quadriceps, glutes, core, and shoulders.

Hold the kettlebell close to your chest with both hands, elbows pointing down. Stand with your feet shoulder-width apart. Lower your body into a squat by pushing your hips back and bending your knees. Keep your chest up and your back straight. Push through your full foot to return to a standing position. Complete four sets of 12 reps.

Deadlifts with a kettlebell are excellent for strengthening the posterior chain, which can help women improve posture and target stubborn belly fat. Deadlifts are excellent full-body movements, meaning you'll burn maximum calories and shed maximum fat.

Stand with your feet hip-width apart, positioning the kettlebell between your feet. Hinge at your hips to reach down and grab the kettlebell handle. Keep your back flat and your chest up. Lift the kettlebell by extending your hips and knees. Lower it back down with control. Complete four sets of 12 reps.

RELATED: The 30-Day Standing Workout to Sculpt Ripped Abs in Record Time

Goblet lunges target the lower body and core, burning calories and increasing muscle mass. If you limit the rest time between each set, they also become an excellent cardio exercise that targets your quadriceps, glutes, hamstrings, and core.

Hold the kettlebell close to your chest with both hands. Stand with your feet together. Take a step forward with your right foot, and lower your body into a lunge. Push through your full foot to return to the starting position. Repeat on the left side. Complete four sets of 12 reps on each side.

Russian twists are a core-strengthening exercise that targets the obliques, helping women achieve a toned midsection and narrow waist, contributing to that coveted hourglass figure.

Sit on the floor with your knees bent and your feet lifted off the ground. Hold the kettlebell with both hands, close to your chest. Lean back slightly to engage your core. Twist your torso to the right, bringing the kettlebell to the outside of your right hip. Return to the center, and then twist to the left. Complete four sets of 15 reps.

RELATED: 10 Best Strength Exercises for Women To Melt 'Middle-Aged Spread' Belly Fat

Plank pull-throughs work the entire core and help women build stability while shedding belly fat. They target the rectus abdominis, obliques, and core.

Start in a plank position with your hands on the floor. A kettlebell should be positioned to the side of your body. Keep your body in a straight line from your head to your heels. Reach one hand under your body to grab the kettlebell, and pull it to the opposite side. Return the kettlebell to the starting side. Repeat with the other hand. Complete four sets of 12 reps per side.

The figure-eight exercise improves coordination and targets the core, making it an excellent addition to a weight loss routine for women.

Stand with your feet hip-width apart, holding the kettlebell with both hands. Pass the kettlebell around one leg, then through the other, creating a figure-eight motion. Keep your core engaged throughout the movement. Complete four sets of 12 reps.

RELATED: The #1 Daily Walking Workout for Women to Get Fit

The kettlebell halo engages the core and shoulders, aiding in calorie burn and belly fat loss. If you're looking to shed belly fat, it's important to target every muscle group in your body, not just your midsection. This helps you burn the maximum amount of calories, tighten your core, and boost your metabolic rate.

Stand with your feet shoulder-width apart, holding the kettlebell by the horns close to your chest. Lift the kettlebell, and circle it around your head in one direction. Reverse the direction of the circle. Keep your core tight. Complete four sets of 12 reps.

The kettlebell sit-up effectively engages your abdominal muscles, helping to strengthen your core and burn calories. By incorporating this exercise into your routine, you'll work not only your midsection but also other muscle groups, contributing to overall calorie burn and promoting belly fat loss.

Start by sitting on the floor with your knees bent and your feet flat, hip-width apart. Hold the kettlebell close to your chest with both hands, ensuring your elbows are pointed downward. Keep your core engaged and your back straight. Slowly lower your upper body backward while maintaining control. Continue lowering yourself until your back touches the floor or mat. Engage your core muscles, and sit up. Simultaneously, bring the kettlebell back up to chest height as you sit upright. Complete four sets of 12 reps.

RELATED: 7 Lower-Belly Exercises Trainers Swear By To Tighten & Sculpt

This list of easy kettlebell exercises for women to melt belly fat wraps up with the kettlebell glute bridge. Kettlebell glute bridges are a fantastic exercise to engage your glutes and strengthen your core. By incorporating this exercise into your routine, you'll not only sculpt and tighten your buttocks, but also help increase your metabolic rate, contributing to overall calorie burn and weight loss.

Begin by lying on your back on a mat or the floor with your knees bent and feet flat, hip-width apart. Place a kettlebell on your lower abdomen. Lift your hips off the ground by pushing through your heels and engaging your glutes and core. Lower your hips until they almost touch the ground, but don't rest them entirely. Keep tension in your glutes and hamstrings. Perform four sets of 12 reps.

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It's time to show your heart some extra TLC and make sure none of the below habits are part of your routine. Keep reading to learn what Dr. Klodas has to say about the worst daily habits for your heart health. And when you're finished, be sure to check out these 4 Heart-Healthy Foods a Cardiologist Eats.

Let's be honest: Ordering takeout is a real treat—especially when you don't feel like cooking and just want to kick back and relax with some Netflix. In fact, it may be something you do daily for lunch or dinner. But keep in mind the next time you reach for your go-to takeout menu that these foods are usually jam-packed with sodium and calories, Dr. Klodas notes. They're also low in important nutrients such as healthy fats, whole food fiber, and antioxidants.

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Protein is a key component of any healthy diet. However, according to Dr. Klodas, "Concentrated sources are typically animal-based (meat, dairy) and these typically come with saturated fats which are counterproductive to cholesterol control and heart health in general."

As a matter of fact, according to a study performed by researchers at Harvard T.H. Chan School of Public Health, consuming large amounts of four main saturated fatty acids—which are found in red meat—can increase your risk of developing coronary heart disease.

You may be surprised to find screen time on this list of the worst daily habits for your heart health. But your time kicking back binge-watching your favorite shows or working long days without taking breaks to get up and move is time you're physically inactive. "[This habit] adds to inactivity which is another major risk factor for heart disease," Dr. Klodas tells us.

The current Physical Activity Guidelines for Americans recommends adults get 150 minutes of moderately intense physical activity, along with two days of muscle-strengthening exercise, on a weekly basis. So find creative ways you can add more movement to your day, and establish workouts you genuinely enjoy (and will stick with).

RELATED: The Only 5 Yoga Exercises You Need To Shrink Your Belly

If you're guilty of this bad habit, you're certainly not alone. "Oral health has been consistently linked to heart health," Dr. Klodas explains. "Individuals with poor oral hygiene are at higher risk of experiencing heart events."

One study published in the Journal of Periodontal Research revealed that using dental floss is linked to a decreased risk of new cardiovascular events among individuals who have coronary heart disease. So start flossing, and keep it up!

Not only is fruit juice something dietitians warn against if you want to keep your weight in check, but it can also contribute to poor heart health. "Because they are devoid of the pulp and fibrous components, fruit juices are mostly concentrated delivery systems for sugar," Dr. Klodas tells us. "Foods that deliver sugar in concentrated or added forms help you gain weight and raise your cholesterol levels."

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Your cups of joe may be a highly anticipated part of your daily ritual, but you may want to consider cutting back. Loading up on too much caffeine throughout the day can backfire when it comes to your heart health. "Caffeine in excess can contribute to high blood pressure readings and even rhythm abnormalities in susceptible individuals," Dr. Klodas says.

Put the salt shaker down! Salting your food without trying it first is a bad habit to ditch. "Excess sodium is highly prevalent," says Dr. Klodas. "It's also a major contributor to elevated blood pressure readings."

Procrastinating can get the best of us at times, but prioritizing your heart health is not something you should ever put off until tomorrow. "We don't get to repeat today," Dr. Klodas stresses. "Every day that goes by without us prioritizing our heart health is a day that helps build heart disease."

Reaching for the snack drawer when you feel like munching can be all too easy. That's why it's time to reevaluate the snacks you have in your arsenal and make sure you have the healthiest options at the ready for when the hunger kicks in.

"Unless your snacks are fresh fruits and vegetables, your snacking is likely counterproductive to health," Dr. Klodas explains. "An extra 100 calories per day is 10 lbs in a year. An extra 250 milligrams of sodium is a cup of salt over the course of a year."

RELATED: 10 Best Superfood Snacks to Strip Away Belly Fat

Don't overdo it with the wine pours. "Although there is some data around alcohol being beneficial for heart health, much of this is older evidence that has been disputed over time," Dr. Klodas tells us. "Drinking less is a good idea. Not drinking at all is probably best."

If you indulge in a fun cocktail or your favorite blend of wine, the American Heart Association (AHA) stresses drinking in a moderate manner. The AHA recommends keeping it to one to two drinks for men and one drink for women per day.

This bad habit speaks for itself; smoking is "one of the habits most consistently linked to the development of heart disease," Dr. Klodas notes. The Centers for Disease Control and Prevention (CDC) reports that the life expectancy for individuals who smoke is a minimum of 10 years shorter than those who don't smoke, which really puts things into perspective. In addition, if you ditch smoking before hitting 40, you can lower your risk of passing away from a smoking-related disease by around 90%.

Vegetables may not be a top favorite for everyone, but incorporating them into your diet is beneficial for a multitude of reasons. "Vegetables are loaded with nutrients vital for heart health," Dr. Klodas tells us. "They are also full of antioxidants which help keep our arteries healthy and resilient." So add some of the best vegetables for your heart—such as spinach, tomatoes, asparagus, and Brussels sprouts—to your shopping list pronto.

Diet or not, cracking open a can of soda and sipping to your heart's content is toxic to your health. Soda is bursting with added sugars, which could lead to weight gain and obesity. "Non-nutritive sweeteners mess with your gut microbiome resulting in worse insulin sensitivity and disordered satiety signaling," Dr. Klodas says. In addition, research shows soda can increase your chances of experiencing cardiovascular disease (CVD) events like stroke and coronary heart disease.

If you snore, it's time to check in with a healthcare professional and dig deeper into this nighttime habit. "Snoring can be a sign of sleep apnea, a condition that increases your risk of high blood pressure, pulmonary hypertension, and cardiovascular events," Dr. Klodas says.

Your family history of heart disease doesn't have to be your future. By following just the right healthy lifestyle habits on a regular basis, you are doing everything you can to take control of your own destiny.

"Genetics accounts for about 20% of heart disease risk," Dr. Klodas explains. "We all have a lot of power over our health trajectories."

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Nadia Murdock, CPT, a certified fitness instructor at Garage Gym Reviews, tells Eat This, Not That!, "Yoga has so many benefits, including increased flexibility, boosting your metabolism, increasing muscle strength, and much more. However, if you're looking for movements to help reduce fat in your arms, it's important to note that spot-reduction training isn't possible. You must pay attention to your lifestyle habits as well. This includes your nutrition, sleep, stress management, and total body exercise routine."

Arms are one of those areas many of us have a love-hate relationship with. We wave with them, carry groceries with them, and want them to look and feel their best since they're often on display. Instead of resorting to heavy weights and grueling gym sessions, these yoga exercises harness the power of mindful movement and breath control to help you reach your fitness goals.

We've handpicked the below yoga exercises to reduce arm fat and reveal an impressive tone. These moves will fire up your arm muscles, including the triceps, biceps, and shoulders. Whether you're looking to shed a few extra pounds or enhance your arm definition, these poses are here to help. Read on for the exercises, then check out The Best Arm-Strengthening Exercises for Women.

First up on this list of yoga exercises to reduce arm fat is downward dog. Downward-facing dog is the ultimate yoga pose to kickstart your day. "This move warms up your entire body, including your hamstrings, calves, and Achilles tendon and the muscles in the upper arm, which includes the triceps," says Murdock.

Begin in a tabletop position. Place your hands in front of you, keeping them shoulder-width apart. For better support, spread your fingers wide on the yoga mat. Brace yourself on your hands, and push your body up while bringing your hips toward the ceiling and keeping your legs straight. Allow your weight to shift back into your hips, legs, and hands. Keep your head aligned with your spine until you're triangular. Hold for a few minutes, and then gently float your body forward into a plank position. Perform this movement for three to five minutes before moving on to the next exercise.

RELATED: The Only 5 Yoga Exercises You Need To Shrink Your Belly

This elegant pose stretches your entire body, promoting balance and strength while toning your arms.

Murdock says, "You need to activate muscles in your arms to hold the star pose. Starting from mountain pose, step your feet wide apart with your arms out to the side. Make sure your feet are underneath your wrists, facing forward and parallel. Drive your weight into your feet, and keep your thighs activated while keeping your tailbone tucked in." Hold for three to five minutes.

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The cobra pose is a gentle backbend that opens your chest and stretches your abdominal muscles.

"Lie flat on your stomach with your forehead on the ground," instructs Murdock. "Place your arms on either side of your shoulders, palms planted on the ground. Slowly start to place pressure on the palms of your hands, and push up. While keeping your arms stretched, dial your stomach and your hips into the ground (this also helps to stretch the abdomen and back). Hold your gaze at the ceiling for 15 to 30 seconds, and return to the starting position. Repeat for three to five minutes.

This pose is a fantastic way to improve concentration and strengthen your core while shrinking arm fat.

"Crow pose helps to strengthen your forearms, wrists, and arms," says Murdock. "Stand upright with your feet about shoulder-width apart. Hang your arms on each side of the body. Slowly migrate into a low squat position, and then place the palms of your hands on the floor shoulder-width apart. Next, apply pressure to your palms by pushing them into the ground. Elevate your feet off the ground by resting your knees on the backs of your upper arms. Keep your gaze straight ahead, and hold the position for a few seconds. Remember to breathe by exhaling slowly." Repeat this pose three to four times before heading into the next movement.

RELATED: 9 Easy Resistance Band Exercises That Melt 'Armpit Pooch' Fat

Besides boosting shoulder flexibility, the forward fold is a simple yet effective pose to stretch your hamstrings and release tension in your lower back.

"Start with your feet hip-distance apart while standing tall. As you inhale, clasp your hands behind your back by interlacing your fingers or bringing your palms together. Then, exhale and fold forward from the waist while keeping your hands together. Allow your arms to lift as high as they can behind your back." Hold this position for five to 10 deep breaths. Remember to keep your hips stacked and over your heels.

Next up, it's time for Chaturanga. "Begin in a tabletop position on the floor with your hands slightly wider than your shoulders," instructs Murdock. "Push your knees off the ground, and step back into a plank position. Keep a soft gaze at the edge of your yoga mat to avoid overextending your neck. Your arms should be close to your body, keeping your hands aligned with your ribcage and elbows pointing back. Use your arms to lower your body to the floor and come back up." Repeat 10 to 12 times.

RELATED: 8 Best Daily Exercises for Women to Sculpt Lean Arms After 50

The upward-facing dog is an energizing backbend that strengthens your arms and back muscles.

"From a plank position, inhale deeply, and glide your body forward through your shoulders. As you glide forward, keep your knees and thighs off the ground. Keep sliding forward until your arms are straight. Keep your hands pressed into the ground while engaging the back of your arms and shoulders," explains Murdock. Perform this movement for three to five minutes.

Dolphin plank pose combines the strength-building benefits of a plank with the shoulder-opening benefits of a downward-facing dog.

"Start by coming down onto the floor into tabletop position. Make sure your knees are directly under your hips," says Murdock. "Coming down onto your forearms with your shoulders directly above your wrists, firmly press your palms and forearms into the ground. Then, curl your toes under and exhale as you lift your knees off the floor, lengthening your tailbone. Continue pressing your forearms into the ground, firming your shoulder blades against your back. Keep your legs straight without locking the knees." Hold for 30 to 60 minutes before resting for 30 seconds. Repeat for five minutes.

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This beginner's strength workout plan is designed to provide you with a structured approach to building strength, muscle tone, and endurance. With consistent effort and a protein-rich diet, you'll be amazed at the progress you can make in just one month.

Remember to maintain proper form, gradually increase weights and reps, and combine it with a balanced diet for the best results. As you progress, consider consulting a fitness professional to customize your workout plan further and ensure you reach your fitness goals safely and effectively.

Keep reading to learn all about the best 30-day strength workout for beginners. And when you're finished, be sure to check out the 5 Best Bodyweight Exercises To Lose Belly Overhang in 30 Days.

Day 1-10: Building the Foundation

For the first portion of your 30-day program, focus on building a foundation of good form, daily habits, and feeling comfortable with the movements. For the first 10 days, you won't need any dumbbells or additional weights.

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1. Bodyweight Squats

Bodyweight squats are a fundamental exercise that targets your quadriceps, hamstrings, and glutes. They also help improve balance and mobility.

Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight. Lower yourself until your thighs are parallel to the ground. Push through your heels to stand back up. Repeat for three sets of 12 reps.

2. Pushups

Pushups work your chest, shoulders, and triceps. They also engage your core for stability.

Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows, keeping them close to your sides. Lower until your chest is close to the ground. Push back up to the starting position. Repeat for three sets of 10 reps.

3. Planks

Planks are fantastic for building core strength and stability, which is crucial for overall body strength.

Start in a pushup position with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels. Engage your core by squeezing your glutes and pulling your navel toward your spine. Hold for 20 to 30 seconds, gradually increasing the time.

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Day 11-20: Stepping Up the Challenge

Now that you have the basics down and are building foundational strength, it's time to add some weights to the equation. You can use dumbbells, kettlebells, or even household items like bottles of water to add resistance.

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1. Goblet Squats

Goblet squats add resistance to your squats, helping you build more leg strength and muscle. For this exercise, choose a dumbbell or kettlebell that feels challenging, but not so difficult you can't perform the movements.

Hold a dumbbell or kettlebell close to your chest with both hands. Perform a squat as described in the bodyweight squats. Repeat for three sets of 12 reps.

2. Dumbbell Rows

Dumbbell rows target your upper back and help improve posture.

Hold a dumbbell in each hand with your palms facing your body. Bend at your hips and knees, keeping your back flat and your chest up. Lower the dumbbells toward the ground. Pull the dumbbells to your hips by squeezing your shoulder blades together. Repeat for three sets of 10 reps per arm.

3. Side Planks

Side planks strengthen your obliques and improve lateral core stability. For an added challenge, you can hold a dumbbell or weight plate against your top hip for resistance.

Lie on your side with your elbow directly beneath your shoulder and your legs stacked. Lift your hips off the ground, creating a straight line from head to heels. Hold for 20 to 30 seconds on each side.

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Day 21-30: Increasing the Intensity

For the final stretch of your 30-day strength workout, it's time to up the intensity. The following exercises are all compound movements, which engage multiple large muscle groups. Try to limit your rest time between sets to add cardio to the routine.

1. Dumbbell Lunges

Lunges target your lower body and improve balance and coordination.

Hold a dumbbell in each hand by your sides. Step forward with one leg, and lower your body until both knees are bent at 90 degrees. Push through your front heel to return to the starting position. Repeat for three sets of 12 reps per leg.

2. Dumbbell Bench Press

Bench presses work your chest, shoulders, and triceps, enhancing upper-body strength. You can perform this exercise on a bench or on the floor.

Lie on your back on a bench or the floor, holding a dumbbell in each hand above your chest. Lower the dumbbells until your elbows are at a 90-degree angle. Push the dumbbells back up to the starting position. Repeat for three sets of 10 reps.

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3. Bicycle Crunches

Bicycle crunches are effective for working the entire core and burning calories.

Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground. Bring your left elbow toward your right knee while extending your left leg. Alternate sides in a pedaling motion. Repeat for three sets of 20 reps (10 per side).

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In addition to working out on a regular basis, the benefits of a diet high in protein can't be overstated for men who are trying to achieve a lean, toned physique. Increasing your protein intake allows your body to build more muscle mass, burn more calories in a resting state, and maintain a classic muscular physique.

Now, if you're ready to get started, here are the 10 best exercises for men to melt belly fat and lose their "spare tire." Combine these into your workout routine, or perform them as a standalone workout in conjunction with a healthy diet and exercise plan. Keep reading to learn more, and when you're done, don't miss the 5 Best Bodyweight Exercises To Lose Belly Overhang in 30 Days.

First up on this list of exercises for men to melt belly fat is the plank. The plank is a superb core-strengthening exercise that engages multiple muscle groups, helping you build a stable, more defined midsection.

Begin in a pushup plank position with your elbows directly under your shoulders. Engage your core, and maintain a straight line from head to heels. Hold this position for the target time. Complete three rounds of 30 seconds each.

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Russian twists target the oblique muscles, helping to define and tone the sides of your waist.

Sit on the floor with your knees bent and your feet elevated off the ground. Hold a weight or a medicine ball with both hands. Lean back slightly, and rotate your torso to the right, bringing the weight beside your hip. Return to the center, and then rotate to the left. Complete three rounds of 30 seconds each.

Bicycle crunches engage the entire abdominal area and provide an excellent workout for the obliques.

Lie on your back with your hands behind your head, elbows wide. Lift your legs off the ground, and bring your right elbow toward your left knee while extending your right leg. Alternate by bringing your left elbow toward your right knee and extending your left leg. Complete three rounds of 30 seconds each.

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Mountain climbers are a dynamic full-body exercise that elevates your heart rate while targeting the core muscles.

Start in a pushup plank position with your hands under your shoulders. Engage your core, and maintain a straight line from your head to your heels. Alternately draw your knees toward your chest, as if you're running in place. Complete three rounds of 30 seconds each.

Leg raises target the lower abdominal region, helping to strengthen and define the lower part of your spare tire.

Lie on your back with your legs straight and your hands under your hips for support. Lift your legs toward the ceiling, keeping them straight. Lower your legs back down without letting them touch the ground. Maintain controlled movements, and do not allow your lower back to lift off the ground. Complete three sets of 20 reps.

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Reverse crunches work the lower abs and help eliminate the spare tire look.

Lie on your back with your knees bent and your feet off the ground. Place your hands beside you or under your hips for support. Contract your lower abs to lift your hips off the ground, bringing your knees toward your chest. Lower your hips back down with control. Complete three sets of 20 reps.

Burpees are a full-body exercise that elevates your heart rate, burns calories, and engages the core muscles.

Begin in a standing position. Drop into a squat position, and place your hands on the ground. Kick your feet back into a pushup plank position. Perform a pushup. Jump your feet back to the squat position, and explosively jump up. Land softly, and return to the starting position. Complete three rounds of 30 seconds each.

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Kettlebell swings are a high-intensity exercise that strengthens the core while burning calories.

Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Bend at your hips and knees, swinging the kettlebell back between your legs. Explosively extend your hips and knees, swinging the kettlebell to shoulder height. Maintain a straight back, and use your core to control the movement. Complete three rounds of 15 reps.

HIIT combines short bursts of intense exercises with brief periods of rest, helping to burn fat and promote muscle growth.

Choose a series of high-intensity exercises, such as jumping jacks, mountain climbers, or squat jumps. Perform each exercise at maximum effort for 20 to 30 seconds. Rest for 10 to 15 seconds between exercises. Repeat the circuit for three rounds.

This list of the best exercises for men to melt belly fat closes out with some cardio. Running or jogging at a steady pace can help reduce overall body fat, including "spare tire" belly fat.

Start by choosing a comfortable pace for your fitness level. Maintain good posture, engage your core, and focus on a smooth stride. Gradually increase the duration or intensity of your runs to continue challenging your body.

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"It's essential to address these factors to reduce the risk of cramping during exercise and ensure a safe and effective workout," Murphy stresses. So keep reading to learn what he has to say about the reasons you cramp while working out and what you can do to alleviate the discomfort. And when you're finished, be sure to check out these 7 Essential Exercises for Men To Prevent Muscle Loss After 50.

When it comes to your workouts and overall health, the benefits of staying hydrated can't be denied. Drinking plenty of water ensures your body stays functioning to the best of its ability, keeps you fit, boosts your energy, keeps hunger and cravings at bay, and serves as a refreshing thirst-quencher. So it should come as no surprise that being dehydrated can take a toll on your body.

"Inadequate fluid intake before or during exercise can lead to muscle cramps as it affects electrolyte balance and impairs muscle function," Murphy explains. "Dehydration is a common cause of muscle cramps. Ensure you're drinking enough water throughout the day, especially if you're physically active or in hot weather."

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Essential minerals and electrolytes such as magnesium, sodium, potassium, and calcium play a key role in how your muscles function, Murphy tells us. Being deficient in them can disturb muscle contraction and cause cramping during your workouts.

How to fix this? Maintain a proper electrolyte balance! "Eating a balanced diet that includes foods rich in these electrolytes can help prevent cramps," Murphy says. "Bananas, leafy greens, nuts, and dairy products are good sources."

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Overtraining or over-exerting yourself is a major training no-no for many reasons, one of them being this bad habit can result in unwanted muscle cramping. "Pushing your muscles too hard or performing strenuous exercises without a proper warm-up can lead to muscle fatigue and cramping," Murphy points out. "Gradually increase the intensity and duration of your workouts to allow your muscles to adapt."

Feeding your body with the right nutrients to fuel your workouts is incredibly important. In fact, Murphy points out, "Inadequate intake of nutrients like carbohydrates and protein can affect muscle function, increasing the likelihood of cramps during exercise."

Along with foods that are rich in electrolytes, make sure you're following an all-around well-balanced diet that offers plenty of minerals and vitamins. "A well-rounded diet can help prevent nutritional deficiencies that may lead to cramps," Murphy adds.

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Skipping warm-ups and cool-downs is a common fitness mistake—and it can be detrimental to your overall progress. Not stretching before or after workouts can make your muscles tense and leave them more susceptible to cramping when you exercise.

This one's an easy fix—start stretching on a regular basis! "Stretching your muscles can help prevent cramps, especially before and after exercise," Murphy stresses. In addition, "Before engaging in strenuous physical activity, warm up your muscles gradually. This helps improve blood flow and prepares your muscles for more intense work, reducing the risk of cramps."

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You may not think your footwear would play a role in muscle cramping—but it does. According to Murphy, "Ill-fitting or worn-out shoes can lead to poor foot support, altering your gait, and causing cramps in the legs or feet."

It's always a smart idea to chat with a fitness trainer about the best training shoe options for you. And if you do experience cramping in your feet (or any area of your body, for that matter), Murphy suggests gently massaging the muscle that's cramping to help soothe and relax it. In addition, he notes, "Applying heat (e.g., warm compress) or cold (e.g., ice pack) to the affected area can sometimes provide relief from muscle cramps."

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The following workout is designed to transform your lower belly—and entire midsection, for that matter—in 30 days. Gear up to sculpt your lower belly region without neglecting the important core muscles on your side-ab area. Additionally, you'll know exactly how to progress each exercise to ensure you overload your body in a systematic way.

Aim to complete this workout three times a week. You can split it into two different workouts and perform it six days per week or even three times, twice per day. Complete each exercise following the repetition guidelines in the program. Rest for 30 to 60 seconds, then move to the next exercise. Perform up to three rounds per workout.

As recommended with any successful weight loss routine, be sure to combine your exercise with a diet rich in fruits, vegetables, and protein to ensure your body slims down and your abs tighten up. Keep reading to learn all about the best 30-day lower-belly workout, and when you're finished, be sure to check out The Only 5 Yoga Exercises You Need To Shrink Your Belly.

This lower-belly workout kicks off with the bicycle crunch. Bicycle crunches are excellent for targeting both the lower abdominals and the obliques.

To perform bicycle crunches, lie on your back with your hands behind your head and your legs elevated. Bring your right elbow toward your left knee while extending your right leg. Switch sides, bringing your left elbow toward your right knee. Maintain a smooth pedaling motion. Repeat for the target repetitions.

Progression: Begin with 10 repetitions on each side. Every week, add five repetitions per side until you reach 30 repetitions by the end of the month.

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Russian twists are an efficient exercise for core rotation and oblique activation.

To perform Russian twists, sit on the ground with your knees bent and your feet flat. Lean back slightly, keeping your back straight, and lift your feet off the ground. Hold your hands together, and twist your torso, touching the ground beside you. Rotate to the other side. Repeat for the target repetitions.

Progression: Start without weights. In the second week, add a light weight. Increase the weight slightly in the third and fourth weeks or increase repetitions.

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Hanging onto a bar decompresses the spine and provides a full range of motion for the lower abdominals.

To perform hanging knee raises, hang onto a pull-up bar with a firm grip. Keep your legs together, and pull your knees up toward your chest. Slowly lower them back down without swinging. Maintain a controlled motion throughout. Repeat for the target repetitions.

Progression: Start with eight repetitions. Every week, add two repetitions until you reach a set of 14 by the month's end. You can also perform knee raises, keeping your legs bent, to reduce intensity until you are strong enough to do the full leg raise.

The dead bug exercise helps in maintaining a stable core while moving your limbs, which is key for lower abdominal activation.

To perform a dead bug, lie on your back with your arms extended toward the ceiling and your legs lifted with the knees bent at 90 degrees. Slowly extend your right arm behind you and your left leg in front of you. Return to the starting position, and alternate sides. Ensure your back remains flat on the ground. Repeat for the target repetitions.

Progression: Begin with 10 repetitions on each side. Increase by three repetitions per side weekly, reaching 28 repetitions by the end of the month.

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This variation of the traditional plank introduces an added challenge for the lower abdominals.

To perform a plank with alternating leg lift, begin in a forearm plank position, elbows below shoulders. Engage your core, ensuring your body forms a straight line. Lift your right leg off the ground, keeping it straight. Return to the starting position, and alternate legs. Repeat for the target repetitions.

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This lower-belly workout wraps up with the plank jack. Plank jacks blend the core stabilization benefits of the plank with a cardio element, which can assist in fat burning and strengthening the lower abdominal muscles.

To perform plank jacks, begin in a pushup plank position with your hands placed directly under your shoulders. Engage your core, keeping your body in a straight line from your head to your heels. Jump your feet outward, similar to the motion of a jumping jack, while maintaining the plank position. Jump your feet back to the starting position. Repeat for the target repetitions.

Progression: Start with 15 repetitions. Every week, add five more repetitions, working up to a total of 30 repetitions by the end of the month.

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