Squat by body weight
Each time you do this exercise, hips, thighs and abdominal muscles coordinate when you lower yourself and stand up controlledly, support getting up from the chair, climbing stairs and moving more confidently.
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 the depth to a level you can control well (starting with a comfortable amplitude, gradually increasing the depth when your legs are stronger). Put all your strength into your feet to stand up straight. Repeat the movement with stable control. Perform 3 sets, 8 - 12 times each set. Rest for 45 - 60 seconds between sets.
Side push-ups
Push-ups on a flat tilt surface help strengthen the upper body for the chest, shoulders, forehead muscles (back of the hand) and abdominal muscles without having to lie down on the floor. Increasing the difficulty is very simple, when the strength improves, you can switch from wall push-ups to push-ups on low tables, chairs or more solid surfaces.
Place both hands on a table, a sturdy bench, or a fixed chair. Back off both feet until the whole body forms a straight line.
Contract your abdominal muscles and gently tighten your buttock muscles. Bend your elbows, lower your chest close to the axle. Use your palm to press down hard to push your body back to the starting position. Repeat gently and control well. Perform 3 sets, each set 8 - 15 times. Rest for 45 - 60 seconds between sets.
Raising bell weights
Bell lift exercise is a movement to help restore strength in the hip area, practice how to bend, hold tight, maintain a steady posture and stand upright - applied directly when picking up objects from the floor or carrying heavy objects. Weights placed between 2 legs help the posture to be natural and easy to control.
Stand with both legs as wide as your hips, place the bellbell between your legs. Gently relax your knees and tighten your abdominal muscles. Push your hips back and reach out to grab the handle of thebell. Hold the handle firmly, keeping your chest straight.
Use force from your feet, push your hips forward to stand up straight. Lower weights in a controlled manner and repeat. Perform 3 sets, each set 8 - 12 times (choose the weight level to help you clearly feel the activity of your buttocks and hind thigh muscles). Take a 60-second break between sets.
Note that you should start from the level of ease to help you control the technique more accurately before improving. At the same time, combine walking, cycling, swimming or light exercise to increase endurance.
You can add a few more repetitions, lower the slope when pushing, increase the weight of the bellbell, or use a stronger resistance band when the exercise has stabilized. Monitor small changes such as easier climbing stairs, straighter posture, better balance, or smoother standing up and sitting down. These are all signs that the exercise habit is working.
