Squat on a chair
Chair squats are an exercise that strengthens your legs and buttocks, while improving balance.
Start by standing straight in front of a sturdy chair with your feet hip-width apart on the ground. Tighten your abs, bend your knees and hips, then slowly lower yourself into a squat position. Make sure to put your weight on your heels. Gently touch your buttocks to the chair surface. Press on your heels to stand up. Do 3 sets of 8-12 reps.
Preventing sideways push-ups
Tilt-pushing helps strengthen the core, chest and arms, while promoting daily push-ups. This variation is safer than traditional floor push-ups because it reduces pressure on the shoulders and wrists.
Use a stable surface such as a wall, table or exercise chair and place your hands on the surface, shoulder-width apart. Step your feet back so that the whole line from head to heel is straight.
Keep your legs together and lift your person up with the tip of your foot. Tighten your core and point your eyes forward. Bend your elbows to lower your body until your chest is in line with your elbows. Return to a straight leg position. Do 3 sets of 8-12 reps.
Romania-style single-leg deadlift
One-leg deadlift exercises train the glutes, hamstrings and lower back muscles, while also testing coordination and balance. This exercise focuses on strength imbalances, which are necessary to prevent injuries.
Start by standing up straight, with your arms relaxed on both sides. Put your weight on one leg. Keep your knees slightly bent. Lift your opposite leg straight back and toward the floor, keeping your lower back, shoulders and hips straight as you do this move. Return to a standing position.
Do 3 sets of 8-12 reps on each side, completing all reps on one leg before moving on to the other.
