Squat
This exercise helps strengthen the glutes, quadriceps, hamstrings and core muscles. This muscle group is important when walking, climbing stairs, and getting up from a seated position. In addition, stronger legs mean better balance and reduce the risk of falling as you age.
Stand with your feet shoulder-width apart and your toes slightly pointing outwards. Keep your chest straight and tighten your body. Bend your knees and push your hips back as if sitting on a chair. Lower your thighs until they are parallel to the floor or as low as possible. Press your heels back into a standing position.
Do 3 sets of 10 to 15 reps. Rest 60 to 90 seconds between sets.
Push-ups
Push-ups help develop upper body push-ups and core stability. This exercise helps strengthen the chest, shoulders, and arms.
Put yourself in a high plank position with your arms slightly wider than shoulder-width apart. Keep your body in a straight line from head to toe. Bend your elbows to lower your chest to the floor while still keeping them at an angle of about 45 degrees from your torso. Press on your palms to return to the starting position.
Do 3 sets of 8-12 reps. Rest 60 - 90 seconds between sets.
Plank
This exercise works the deep core muscles, buttocks, shoulders and back, helping to coordinate smoothly to stabilize the spine. Plank also helps prevent back pain, improve posture, increase endurance and stability for the entire body.
Lie on your stomach and place your forearms on the floor. Lift yourself off the floor so you can support yourself with your forearms and toes. Keep your body in a straight line from head to toe.
Do it for 3 sets of 20-30 seconds each, gradually increasing to 60 seconds per set.
