The exercise consists of 6 simple movements, helping to increase overall strength. Do 2 sets of 8-10 reps for each movement.
Squat
Stand up straight with your feet shoulder-width apart. Stretch your arms out in front of you or place your hands on your hips. Bend your knees and hips to squat down. Lower your body until your thighs are parallel to the floor. Press down your heels to stand up.
Back exercises
Forge a securely strengthening band into a column or fixed point at the chest level. Stand straight, face towards the fixed point of the rope.
Hold the ball tightly with both hands. Bend your elbows, pulling the rope towards your body. Tighten your shoulders together to activate your back muscles. Stretch your arms, return to the starting position and repeat.
In the opposite leg
Stand up straight with your feet hip-width apart, hold a dumbbell with your hands and stretch your arms out in front of you.
Step one leg back, lowering your body until both knees are bent about 90 degrees. Push back to the starting position. Repeat with the other leg.
Push the dumbbells over your Head
Stand up straight, place your feet shoulder-width apart in the middle of the resistance band. Hold a rope in each hand. Push your arms up straight until your arms are fully stretched. Slowly lower your arms shoulder-width apart and repeat the movement.
Raise your legs to the side
Stand up straight, cling to a wall or chair firmly to maintain balance if needed. Raise one leg out to the side. Slowly lower and repeat.
Stand raising your calves
Stand up straight with your feet hip-width apart. Stand at the head of your toes. Hold the above position at the same time, then lower. Always keep your core active to maintain balance.
