Stand up and sit down from the chair
This exercise directly affects the lower body muscle groups such as thighs and buttocks, strongly supporting walking, climbing stairs and easily getting up.
Sit at the front edge of a sturdy chair, feet firmly placed on the floor. Slightly lean forward, tighten your abdominal muscles. Focus your strength to stand up straight without using your hands to support, then slowly lower your seat back down to the control chair.
Perform 2-3 sets, each set 10-12 repetitions. Rest for 45-60 seconds between sets.
Push-ups with walls
This exercise helps gently train the chest, shoulder, and arm muscles without putting great pressure on the joints.
Stand opposite the wall, placing your hands on the wall slightly wider than your shoulders. Reverse your legs back so that your body forms a straight line.
Tighten your abdominal muscles, bend your elbows to lower your chest closer to the wall slowly, then use force to push your body back to its original position. You can step back further away from the wall to increase the challenge.
Perform 2-3 sets, 10-15 repetitions per set. Rest for 45-60 seconds between sets.
Bridge posture
The movement focuses on activating the buttock muscle group and the muscles around the hips, supporting the spine and improving lower body push-up.
Lie on your back on the mat, bend your knees and place your feet flat on the floor, hands down along your body. Concentrate force from your feet to lift your hips high until your thighs and upper body form a straight line. Hold your highest position for 1-2 seconds and then slowly lower your hips down controlledly.
Perform 2-3 sets, 10-15 repetitions per set. Rest for 45-60 seconds between sets.
Heel raises when standing
The exercise strengthens the muscles of the calves and ankles, playing a key role in maintaining balance and reducing the risk of falls.
Stand up straight, you can gently lean on the back of a chair or table if you need a balance point. Keep your feet straight but do not stiffen your knee joints. Slowly tiptoe up, hold for 1-2 seconds at the highest point to feel your calves contract, then slowly lower your heels to the floor.
Perform 2-3 sets, each set 12-15 repetitions. Rest for 45-60 seconds between sets.
