Squat
Squats help strengthen the legs and buttocks, improve balance and support the building of bone density in the hips and spine. For women, this is an important foundation for long-term health and independent mobility.
Just doing a few squats a day helps limit muscle loss due to aging, while making activities such as standing up, carrying or climbing stairs easier.
Stand up straight with your feet shoulder-width apart, with your toes slightly pointing outwards. Tighten your abs, look straight at your eyes when you start sucking. Push your hips back and bend your knees, lowering them as if sitting in a chair. Lower your body until your thighs are parallel to the floor or until you feel the tension in your hips. Then, push the force from your heels to stand up and tighten your glutes at the top of the movement.
Do 3 sets of 15 reps. Rest 30 seconds between sets.
Push-ups
Push-ups affect most upper body muscle groups such as the chest, shoulders, tripods and core. For women, this is an effective exercise to tone their arms and increase upper body strength in daily activities. Exercise also helps maintain bone and muscle health in the upper body - where many women are susceptible to muscle loss with age.
Start in a high plank position, place your hands slightly wider than shoulder-width apart. Stretch your legs, bringing your toes down to the floor so that your body forms a straight line from head to heels. Tighten your abs and glutes to keep your hips stable and avoid sagging.
Slowly lower yourself by bending your elbows, keeping them at an angle of about 45 degrees from your torso. Temporarily stop when your chest is close to the floor. Use the force from the palms to push the body back to the starting position. Inhale as you lower yourself, exhale as you push up to control your workout rhythm well.
Do 3 sets of 10 to 15 reps. Rest 30 seconds between sets.
Plank
Plank helps strengthen deep core muscles and improve the stability of the entire body. A strong core will support most daily activities and reduce the risk of lower back pain. For women, maintaining the habit of planking every day is a simple way to keep the waist firm and improve posture, especially useful after giving birth or during menopause.
Start by placing your entire forearms on the floor with your legs stretched out behind you. Keep your body in a straight line from head to heel. Press down your forearms and gently tighten your shoulders back. Breathe evenly, tighten your abs to keep your torso stable.
If your lower back is sagging, lift your hips slightly to correct your posture. Hold for as long as you can, focus on feeling your entire body is tightening.
Hold for 3 sets of 30 - 45 seconds each. Rest 20 seconds between sets.
