1. Bridge pose
This exercise affects the glutes and protects the lower back. The glutes will weaken with age and prolonged sitting, so it is necessary to exercise that affects this muscle group.
Lying on your back on the floor, your knees and feet expanded with your hips. Emphasize the force to the heel when you lift your hips to the ceiling until your body forms a straight line from the head to the heel.
Squeeze your buttocks up, hold for a few minutes, then lower them. Do 8-10 reps.
2. Body weight squat
Bodyweight squats help strengthen the lower body, maintain bone density and can be done even without dumbbells or gyms.
Stand up straight with your feet shoulder-width apart, toes slightly pointing outwards. Push your hips back after you lower them into a squat position until your thighs are parallel to the floor.
Hold an upright position. Push your heels up to stand up. Do 10 - 15 reps.
3. Diaper joint rotation
This exercise helps improve hip mobility and balance. These are important factors for joint health and injury prevention.
Stand up straight, cling to a wall or chair for extra support. Raise one knee upward over your hips. Control as you gently rotate your legs outwards. Do 5-10 circles in each direction for each leg.
4. Plank pose to face-down dog pose
This exercise helps stretch the hamstrings, calves, shoulders and increase core strength. Stand in a high plank position. Push your arms and hips back after performing the face-down dog pose.
Hold the pose, feeling the stretch in your back and legs. Return to a high plank position seamlessly. Repeat for 5 - 8 sets.
