Raise one leg
This exercise helps strengthen the quadriceps and hip flexors, which are important for lower body movement and strength, especially useful when there is a risk of atrophy in the leg muscles.
How to do it:
Lie on your back with one leg shrinking, the other leg stretching straight. Slowly lift your leg up about 45 degrees and then lower it. Repeat many times on one side, then switch legs.
When practicing the right technique, this move also helps train the core muscles because it requires stability throughout the lifting - lowering process.
Push-ups
Push-ups are a comprehensive exercise for the upper body, helping to improve strength and without the need for support equipment.
This exercise mobilizes many muscle groups, simulating common movements in daily life such as pushing doors, carts or mowers.
How to do it:
Place your arms at chest level, shoulder-width apart. The legs are parallel, hip-width apart. Keep your back in a natural position (no hammocks, no straight strokes). Lower your body by bending your elbows, bringing your chest, head and hips down at the same time, then pushing yourself back to the starting position.
Squat
Squat is an effective exercise that affects the front thigh muscles, hamstrings and glutes, important muscle groups of the lower body, often weak when the body is less active. Squats not only increase strength but also help improve overall balance and stability.
How to do it:
Stand with your feet shoulder-width apart. Bend your knees and hips to lower yourself like when sitting in a chair, keeping your chest straight and your knees not above your toes. When your thighs are parallel to the ground, press your heels to stand straight again.
