Hold the plank position for 60 seconds with the correct posture
Plank is one of the effective core endurance exercises because it forces the entire body to stabilize. The shoulders, back, buttocks, and legs work together to keep the spine in line, while the deep core muscles work to prevent hamstrings or curves.
If you can hold a regular plank position for 1 minute, keep your spine neutral and breathe regularly, it shows that your core muscles are still healthy and youthful. As we age, many people gradually lose strength in this deep muscle layer. Therefore, passing the plank test means that you are maintaining better anti-aging ability than many people of the same age.
Lie on the floor, holding your hands. Stretch your legs back, with your toes touching the floor. Use your core and glutes to keep your body in a straight line. Hold the pose for 60 seconds without letting your hips contract down or lift.
10 times of full-body push-ups in the correct position
Push-ups are a real test of the motor body's functional strength because they require coordination between the chest, shoulders, tripods and core muscles. Push-ups help measure upper body strength, core control, and joint stability.
If you can do 10 sets of standard techniques without a hamstring or an elbow growing out, it shows that you still maintain the strength that is often significantly reduced after age 40. This is a clear sign that your body is still healthy and stable.
Put yourself in a high plank position with your arms slightly wider than shoulder-width apart. Keep your body in a straight line from head to toe. Lower your chest to the floor, the elbows form an angle of about 45 degrees from your torso. Push back to the starting position.
