Back legs combined with reaching over the head
The inverted squat movement combined with reaching out over the head helps strengthen the buttocks, thighs, hips, shoulders and abdominal muscles, and also improves the flexibility of the upper body. This exercise not only supports balance but also helps expand the hips, chest and shoulders.
This is a suitable choice for people aged 55 and over because it combines strength and flexibility in the same movement. When performed regularly, the exercise can support walking, climbing stairs, crossing hands overhead and help the body move more confidently in daily life.
Stand up straight, 2 legs as wide as your hips. Step your right foot back into the back leg position. Lower your hind knees in a controlled way. At the same time, extend your arms high over your head.
Use force from the front leg to push the body back to the standing position. Change sides and repeat the movement. Perform 3 sets, each set 6-8 times for each side. Rest for 30-45 seconds between sets.
Plank combined with shoulder touch
Shoulder-to-shoulder plank is an exercise that affects the abdominal, shoulder, chest, triceps, and buttock muscles. When one hand leaves the floor to touch the opposite shoulder, the core muscle group must work harder to keep hips stable and limit body rotation.
The ability to control abdominal muscles and balance plays an important role as age increases, helping to improve posture, increase upper body strength and support daily activities such as reaching, lifting or carrying heavy objects.
Start in a high plank position, placing both hands under your shoulders. Your legs slightly wider than your hips to increase stability. Tighten your abs and buttocks.
Raise one hand and gently touch the opposite shoulder. Slowly bring your hand back to the starting position. Alternate sideways and keep your hips stable throughout the exercise.
Perform 3 sets, each set from 8 - 12 touches on each side. Rest for about 45 seconds between sets.
