Squat
Squat simultaneously affects the quadriceps, glutes, hamstrings and core. These are muscle groups that tend to weaken with age and play an important role in maintaining the body's flexibility.
Squat is also a basic exercise that helps strengthen the lower body. Regular practice helps strengthen your legs, your hips become more flexible, and makes daily activities like standing up, sitting down, or climbing stairs easier.
Push-ups
Push-ups mainly affect the chest, threads and shoulders, helping to maintain stability of the upper body and shoulder joints. This exercise helps strengthen the upper body and keep the shoulders firm - factors that often decline with age.
Plank
Plank helps stabilize the spine, reduce lower back pain and improve posture. When the core muscles are strong, the back is better protected and the standing figure and sitting figure become more stable. Plank movements also activate multiple muscle groups at the same time, making it one of the most effective anti-aging exercises you can do.
Step ups
This is a complex exercise for the lower body, combined with a step-up exercise. Exercises to train the right type of strength and balance needed for daily activities such as climbing stairs, getting up from the floor, walking long distances or simply moving in daily activities.
The step-up movement simulates practical movements such as climbing stairs or standing up, helping to improve balance, coordination and increase the strength of the legs.
Stand in front of a sturdy platform or staircase. Place your right foot on the platform, using the force in your heels to push your body up. Then, step down to control.
Change legs and do three sets of 10-12 reps on each side. Rest 60 - 90 seconds between sets.
