Squat
Squats help strengthen the legs and buttocks, as well as the stability and mobility of the lower body for daily movements.
Stand up straight with your feet shoulder-width apart. Stretch your arms outwards or place your hands on your hips.
Bend your knees and hips to lower yourself into a squat position. Lower your body until your thighs are parallel to the floor. Press on your heels to stand up.
Do 3 sets of 8-10 reps, 2-3 times a week. Start doing exercises with only body weight, then gradually increase to do it with dumbbells or resistance bands.
Lifting weights
This exercise helps strengthen the entire rear muscle chain for daily movements and prevent injuries and back pain.
Stand up straight with your feet hip-width apart, holding a dumbbell in each hand. Gently bend your knees and hold the dumbbells in front of your thighs.
Push your hips back after lowering the dumbbells into your legs. Keep your back straight while doing this pose. Tighten your glutes to stand up straight. Do 3 sets of 8-10 reps, 2-3 times a week.
Push-ups
Push-ups help strengthen the muscles in the upper body including the shoulders, chest, tricuspid muscles, and core muscles.
Start in a high plank position with your hands under your shoulders and your torso straight. Bend your elbows and lower your chest to the floor.
Keep your torso straight as you lower your body. Push up, stretch your arms. Do 3 sets of 8-10 reps, 2-3 times a week.
hip flexor plank
Exercises help increase strength and stability. At the same time, it improves rotation, allowing you to bend and rotate during daily activities without pain or stiffness.
Start in an arm-rest plank position, keeping your body in a straight line. Keep your core active.
Lower your hips to the right, then to the left. Do 3 sets of 30 seconds each, 2-3 times a week.
