1. Step-up (leg exercises)
This exercise affects the legs and buttocks, improving balance and coordination. The exercise also simulates daily activities such as climbing stairs or stepping up stairs.
Stand opposite a bench or bench. Place your right foot on the pedal, pressing against your heels.
Push yourself up by pushing your right leg until you stand straight on the box. Slowly lower your left leg to the ground, holding the same position. Repeat all the times on one side before moving to the other.
Do 3 sets of 8-10 reps on each leg. Rest 60 seconds between sets.
2. Dead bug (dead insect collection)
Exercises that enhance coordination between the limbs and core muscles. Exercises to improve spinal coordination and stabilize the torso while moving the arms and legs. This is essential for posture and injury prevention.
Lie on your back with your arms straight out towards the ceiling, knees bent 90 degrees. Pull your lower back into the floor, slowly extending your right arm and left leg toward the floor. Keep your torso tight and do not let your lower back get bent. Return to the starting position, then switch sides.
Do 3 sets of 10-12 reps on each side. Rest 30 - 45 seconds between sets.
3. Bridge pose
This exercise activates and strengthens the glutes - the largest and strongest muscle group in the body. Strong glutes support the hips and lower back, reducing the risk of pain and injury, especially when walking, standing or lifting heavy objects. This exercise is also very good for combating the negative effects of sitting for long hours.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Tighten your body and press your heels into the ground.
Tighten your glutes and lift your hips up until your body forms a straight line from your shoulders to your knees. Stop for a second up there. Lower slowly and repeat.
Do 3 - 4 sets of 12 - 15 reps. Rest 45 - 60 seconds between sets.
