1. Squat with support
Start by finding a sturdy chair or bench. Stand in front of a chair with your feet shoulder-width apart. Sit down slowly and control. When your buttocks are just touching a chair, do a standing move.
Do 3 sets of 10 reps. The exercise works the quadriceps, glutes, and core.
2. Push-ups
Push-ups can be done in many different variants to activate different muscles and also different intensities.
Start in a plank position, place your arms slightly wider than shoulder-width apart and slowly lower as low as you can. Then, use your hands to push yourself back to the starting position. Do 3 sets of 10 reps.
As you progress, consider doing 10 sets of push-ups in a different position each time, whether 10 push-ups to the wall, 10 push-ups to the chair, and 10 knee push-ups.
Push-ups are push-ups that affect almost the entire upper body.
3. Plank
Start in a prone position. Place your elbows and forearms on the floor directly under your shoulders, lift yourself off the ground, keeping your entire body as flat and straight as possible.
Hold that position for as long as possible. Lower yourself to the ground. Rest for about 30 seconds and repeat.
Do 3 sets of slowly increasing to at least 30 - 60 seconds per set. Plank is the most basic exercise to help stabilize the torso, using most of the muscles in the torso and back, along with the legs and buttocks.
4. Back exercises with dumbbells
This is a weightlifting move that affects the upper back, arms and core muscles, providing high exercise efficiency.
Start in a standing position with your feet hip-width apart, knees slightly bent and holding a dumbbell in each hand. Bend your hips so that your upper body is tilted toward the ground.
Keep your legs still and pull the dumbbells up, keeping your elbows close to your body. Lower the dumbbells slowly and controlfully and repeat. Do 8 reps.
