Side push-ups
Side push-ups are exercises that help strengthen chest, shoulder, triceps, abdominal, and buttock muscles. Place your hand on a high surface such as a wall, table, or chair to reduce difficulty, suitable for beginners or people who want to improve upper body strength. When strength increases, you can lower the support point to increase exercise intensity.
Place both hands on the wall, table, chair, or a solid surface. Back off your legs so that your body forms a straight line from head to heel. Contract your abs and tighten your buttocks.
Slowly lower your chest towards the support point by folding your elbows. If possible, lower until your elbows form a angle of about 90 degrees. Use arm force to push your body back to the starting position. Perform 3 sets, each set 6 - 12 times, rest for 45 - 60 seconds between sets.
Plank combined with shoulder touch
This exercise helps strengthen abdominal, oblique, shoulder, chest, buttock muscles and core muscle groups. Shoulder touch movements force the body to keep balance, thereby improving stability and body control in daily activities.
Start in a high plank position, 2 hands down on the floor, 2 legs wider than hips to balance. Tighten abdominal muscles and tighten buttock muscles. Lift one hand to touch the opposite shoulder. Lower your hand and switch sides. Try to keep hips stable, limit shaking yourself throughout the exercise.
Perform 3 sets, each set 8 - 12 touches on each side, rest for 30 - 45 seconds between sets.
