Push-ups
Push-ups require strength from the chest, shoulders, tripods, and core muscles at the same time. This exercise reflects the strength of the upper body and the ability to maintain balance in the mid- body.
Place your hands on the floor slightly wider than shoulder-width apart. Keep your body straight from head to heel. Lower your chest until it is almost touching the ground. Push yourself back to the starting position. Do 10 - 15 reps.
Squat
Squats are an exercise that tests the strength and endurance of the lower body, focusing on the quadriceps, glutes and hamstrings. This exercise helps increase strength, directly supporting daily activities such as sitting, climbing and lifting weights.
Stand up straight with your feet shoulder-width apart. Push your hips back and lower them until your thighs are parallel to the ground. Put your weight on your heels. Push yourself back to the starting position. Do 12 - 15 reps.
Plank
Plank exercises challenge core muscles, while training endurance and stability.
Lie on your stomach with your forearms on the ground. Stretch your legs back, balancing on your toes. Keep your body in a straight line. Hold for 30 - 45 seconds.
Mountain climbing pose
This move helps strengthen the torso, shoulders and legs. Exercises force your body to maintain speed and control when tired, while increasing both strength and endurance.
Start in a push-up position with your arms straight, your body forms a straight line from your head to your heels. Pull one knee toward your chest, then quickly switch legs as if running in place. Keep your hips low, tighten your core and maintain a steady breathing rhythm. Do it alternately 20-30 times.
