Bodyweight exercises mainly focus on building muscle and strength. At the same time, these exercises help improve balance and reduce the risk of injury.
Thereby, supporting daily tasks such as carrying belongings and climbing stairs, supporting balance and joint function. This exercise can also help control and prevent chronic diseases such as diabetes, heart disease and arthritis.
1. Jumping to the insect
This is a high-intensity cardio exercise that helps burn fat and calories.
Stand up straight with your legs together. Stretch your arms out to the sides. Jump your legs out and swing your arms over your head at each side and then lower them. Do this exercise 2-3 times a week with 20-30 jumping insects each time.
2. Squat
When it comes to daily movements like sitting on a chair or picking up objects, this exercise is important to strengthen your legs. This exercise works the glutes, quadriceps, hamstrings, and core muscles to support daily work. Do squat exercises 2-3 times a week.
Start standing with your feet shoulder-width apart. Keep your arms straight in front of you. Bend your hips and lower your body until your knees are at a 90-degree angle. Get up slowly to return to the starting position.
3. Push-ups
Push-ups help strengthen the upper body to help lift and carry items in daily life. This exercise also helps improve body stability.
Lying on your stomach. Place your hands under your shoulders. Lift yourself into a high plank position. Bend your arms at your elbows to lower yourself to the ground. Push yourself back to the starting position. Do this exercise 3-4 times a week with 8-12 reps each time.
4. Bridge pose
This exercise focuses on the glutes, which is important for maintaining stability, balance and posture.
Lie on your back. Raise your knees so that your feet are flat. Place your hands on your sides or on your hips. Raise your hips slowly while tightening your core and glutes. Slowly lower yourself to the ground. Do this exercise 2-3 times a week.
