Squat with 1 don weight
Squats with a single dumbbell help build strength for the lower body, while strengthening posture, balance and coordination. Holding the chest weights helps the core muscles work and hold an upright position, protecting the lower back.
This is one of the easiest exercises to apply to your daily life. This exercise supports movements such as sitting, standing and getting in and out of the car.
Hold the dumbbells at chest height with both hands. Stand with your feet shoulder-width apart and tighten your core. Lower yourself into a squat position by pushing your hips back and bending your knees.
Keep your chest lifted and your elbows together at both sides. Push from your heels to return to a standing position.
Do 3 - 4 sets of 8 - 12 reps. Rest 60 seconds between sets.
Preventing sideways push-ups
The side-push works the upper body without putting pressure on the joints such as the push-up on the floor or lying down pushing the dumbbells. The side pose helps reduce stress on the shoulders and wrists, while still training the chest, arms and core muscles. This is ideal for maintaining upper body strength and developing push-ups safely.
Place your hands on a long chair, box or table firmly, shoulder-width apart. Step your feet back so that your body forms a straight line from your head to your heels.
Lower your chest to the surface by bending your elbows. Push up while keeping your body straight and tight. Avoid letting your hips down or shrow your shoulders.
Do 3 sets of 10 to 15 reps. Rest 45 to 60 seconds between sets.
