Hold the wall sitting position combined with a heel lift
Stand up straight with your back against the wall. Place your feet shoulder-width apart and about 60 cm away from the wall. Slowly slide your back down the wall until your knees form a 90-degree angle. Tighten your core and squeeze your shoulders into the walls.
Lift both heels off the ground by pressing firmly into the mu of your feet. Hold this pose for 1 - 2 seconds. Slowly lower your heels and repeat.
Do 3 - 4 sets of 30 - 45 seconds of wall-back sitting each side and 10 - 15 heels raises.
This exercise affects the quadriceps, glutes, calves, and core stabilization muscles. This exercise is especially effective because it strengthens the lower body and ankle muscles, which are important for maintaining balance, reducing the risk of falling and maintaining mobility.
Improved calf strength can also help increase blood circulation and stabilize joints.
Push-ups Plank
Lie on your stomach with your forearms parallel to the ground. Stretch your legs back, shoulder-width apart. Tighten your core, glutes, and quadriceps to lift you off the ground.
Press your arms to lift into a push-up position. Then, slowly lower yourself back into position to start. Do 3 - 4 sets of 6 - 10 reps.
This exercise will affect the core, chest, shoulders, Tricuspid muscles, and stable muscles in the hips and back. This exercise helps increase push-ups, thereby improving posture, shoulder health and reducing the risk of falls.
