Side Plank
side plank exercises help strengthen the balance of the hip muscles - an important factor in stabilizing the body and preventing falls after the age of 55. The ribs and glutes work together to keep the pelvis stable when standing, walking or climbing stairs.
This exercise also protects the spine. When the number of times you do side planks is improved, the ability to control each step will become better, helping you move more safely and steadily in daily activities.
Do 2 sets of 20 - 30 seconds on each side. Rest 45 seconds between sets.
Squat with body weight
Squats with the weight of your body help maintain the necessary leg strength to stand up, climb stairs and move confidently in daily life. This exercise stimulates large muscle groups, promotes metabolism and strengthens joint activity mechanisms.
Regular squats help move your knees safely and keep your hips flexible. Controlling the depth of each squat contributes to nurturing cartilage throughout the range of motion. A quality squat in the morning will wake up the entire lower body and restore strength for the body throughout the day.
Do 3 sets of 12-15 reps. Rest 45 seconds between sets.
