Squat
The movement targets the largest muscle groups in the thighs, hips and abdominal muscles, helping to optimize energy consumption and strengthen leg stability.
Stand up straight, 2 legs shoulder-width apart, gently tense your abdominal muscles and keep your chest straight. Bend your knees, push your hips back as if you are sitting on a chair. Lower your body until your thighs are almost parallel to the floor or the deepest level you feel safe, then use the push from your heel to stand up straight. Perform 8 - 12 times each set, 2-3 sets.
Step onto the podium
The exercise simulates the familiar stair climbing movement, both training the strength of each leg and improving balance and heart rate.
Stand in front of a low, sturdy staircase or bench. Squeeze your abs, place your entire right foot on the platform, focusing your force on your right heel to lift your body up. Step your left foot up to touch the platform, then slowly lower your left foot to the floor in a controlled manner. Repeat 8-12 times for each leg, perform 2-3 sets.
Plank
Full-body exercises strengthen core and upper body muscles without putting pressure on the spine.
Lie face down, leaning your forearms perpendicularly under your shoulders, forearms parallel or 2 hands tightly knitted. Step each leg back, lift your body to form a straight line from head to heel.
Tighten your abdominal and buttock muscles, keep your neck straight naturally and maintain a steady breathing rhythm, absolutely do not hold your breath. Maintain the correct posture within your ability, then gradually increase by 2-3 seconds each day.
Kneeling variation push-ups
The exercise helps to comprehensively train the chest, shoulders, biceps and abdominal muscles with moderate pressure for the elderly. Start in a kneeling position, leaning both hands on the floor slightly wider than the shoulders, the body creates a straight line from head to knee.
Bend your elbows, lower your chest slowly down to near the floor, keep your elbow angle about 45 degrees to your body, then use chest and hand force to push your body back to the starting position. Perform 8 - 12 times per set, 2 - 3 sets.
