Maintaining muscle strength after age 60 plays an important role in supporting movement, balancing and performing daily activities.
Squat by body weight
Weightless squats help train the anterior thigh muscles, buttock muscles, hind thigh muscles, hips and abdominal muscles. This is also a movement that simulates many daily activities such as sitting down, standing up, or climbing stairs.
Stand up straight, 2 legs shoulder-width apart. Contract your abdominal muscles and keep your chest straight. Push your hips back, and at the same time, bend your knees. Lower your body to a depth that feels comfortable. Use force from your legs to stand straight again. Perform 2-3 sets, each set 8-15 times. Rest for about 45 seconds between sets.
Push-ups
Push-ups help strengthen chest, shoulder, triceps, and abdominal muscles. This exercise supports daily activities such as propping up your hands, carrying objects, or opening doors. You can do push-ups with walls or tables to reduce the difficulty.
Place both hands on the floor, wall, or a solid surface. Back off your legs so that your body forms a straight line. Contract your abdominal muscles and tighten your buttocks. Slowly lower your chest closer to both hands. Use hand force to push your body back to its original position. Keep your hips stable throughout the process. Perform 2-3 sets, 6-12 repetitions each set. Rest for 45-60 seconds between sets.
Side plank
Inclined planks help strengthen abdominal obliques, core, shoulders and hips. These are important muscle groups that help maintain balance, support posture and body rotation movements.
Lie on your side on the floor, propping your forearms against the ground, holding your elbows just below your shoulders. Overlap your legs or place them alternately for easier balance. Contract your abdominal muscles and lift your hips off the floor. Keep your body straight from head to heel. Maintain the posture and breathe evenly. Lower down slowly and then switch sides. Perform 2-3 sets, holding for 15-30 seconds on each side. Rest for about 30 seconds between sets.
