Bridge posture
The bridge posture helps strengthen the glutes, hamstrings on the back of the thighs and hips. Note to tighten the abdominal muscles while performing the movement. All these muscle groups play an important role in walking and balancing.
Stand with one foot
Balance ability is often one of the first skills to decline with age. Therefore, proactively combining exercises that challenge balance ability safely is essential.
Heel and toe lift
Heel lift helps strengthen the calf muscles, while toe lift more affects the calf muscles. Both movements contribute to maintaining strength for the legs and ankles.
To comprehensively impact the muscle groups of the calves, perform 3 heel lifts with different foot positions: toes facing straight forward, outward and inward.
Stand up and sit down exercise
This exercise includes getting up from a sitting position without using your hands to support it. You can do the exercise while watching TV or working at the table. This exercise affects many muscle groups such as the anterior thigh muscles, hamstring muscles, buttock muscles and abdominal muscles.
