Push-ups
Push-ups are exercises that increase upper body strength, helping to train the chest, arms and tripods. This exercise also affects the core muscles, helping to improve upper body endurance, strength and posture control over time.
Put yourself in a high plank position with your arms slightly wider than shoulder-width apart. Tighten your core and keep your body in a straight line.
Bend your elbows to lower your chest to the floor while keeping your elbows at a 45-degree angle to your body. Press on your palms to return to the starting position. Do 3 sets of 10-12 reps. Rest 60 - 90 seconds between sets.
Squat
Squat is the optimal foundation exercise for building lower body strength. Squats help train the muscles you use when walking, climbing stairs and getting up from a seated position.
Squat with a body weight that affects the glutes, quadriceps and hamstrings. These are the muscles responsible for moving and protecting joints.
Stand with your feet shoulder-width apart and your toes slightly pointing outwards. Keep your chest straight and tighten your body.
Push your hips back and bend your knees, lowering them until your thighs are parallel to the floor. Push your heels back into a standing position. Do 3 sets of 15 reps. Rest from 60 - 90 seconds between sets.
Bridge pose
These exercises target the glutes and lower back muscles, which tend to weaken with age and sitting posture. The glutes help strengthen the rear muscle chain, support better posture, reduce lower back pain and improve performance when walking, jogging and lifting weights.
Lie on your back with your knees bent and your feet flat, hip-width apart. Press into your heels to lift your hips up toward the ceiling.
Tighten your upper glutes and hold for 1-2 seconds. Slowly lower your hips back to the starting position. Do 3 sets of 12-15 reps. Rest 60 - 90 seconds between sets.
