1. Kneel raises
Start by sitting straight in a sturdy chair. Raise one knee near your chest, then lower it and switch legs. Start with 10 - 15 reps for each leg, then gradually increase to 30 reps for each leg.
This exercise helps strengthen the hip flexors, blood flow and balance.
2. Push-ups against walls
Stand facing the wall with your arms shoulder-width apart. Bend your elbows to lower your chest toward the wall, then push yourself back. Start with 10 reps, gradually increasing to 3 as the strength increases.
This exercise helps improve the strength of the chest, arms and torso. This is very important for push-ups in daily life.
3. Standing and sitting alternately
Sit on a chair with your legs stretched out. cross your arms or place on your thighs. Slowly stand up, then lower yourself. Start with 5 repetitions, gradually increasing to 10 - 15 times over time.
This exercise helps strengthen the quadriceps and glutes, making you more confident when walking and moving.
