Box squat
This is a safe, joint-friendly way to strengthen the lower body. The exercise helps shape the glutes, quadriceps and hamstrings, while improving balance when sitting or standing. Squats with pillows reduce stress on the knees and are suitable for beginners.
Stand with your feet shoulder-width apart, standing in front of a sturdy platform or chair. Raise your arms forward to maintain balance or hold light weights on both sides. Push your hips back and slowly lower yourself down until you lightly touch the pedestal.
Press into your heels and squeeze your buttocks to return to a standing position. Do 3 sets of 10-12 reps. Rest 45 to 60 seconds between sets.
Lying in weightlifting
Weightlifting exercises help build strength and firmness in the upper body. This exercise improves posture, strengthens the chest and arms, and supports daily movements such as pushing doors or lifting objects. Hand weights allow for more natural range of motion, making it easier for the shoulders than dumbbells.
Lie on your back on a flat chair, holding a dumbbell in each hand, palms facing forward. Place your feet firmly on the ground and tighten your body.
Push the dumbbells straight up on your chest, arms straight. Lower the dumbbells slowly until your elbows are directly under your shoulders. Do 3 sets of 8-10 reps. Rest 60 seconds between sets.
Pallof press (prosecution using resistance bands)
This exercise trains the abs, helps protect the spine and improves overall strength and balance. This is a low-impact but highly effective exercise.
Lean towards the cable or resistance band anchored at chest height. Hold the handle or rope with both hands in your chest.
Step away from the anchor to create tension. Press your arms out in front of you and hold for a moment. Return to your chest and repeat, then switch sides.
Do 3 sets of 8-10 reps on each side. Rest 45 seconds between sets.
