Bridge pose
This exercise helps strengthen the rear muscle chain, helping to overcome the condition of leaning forward that many people experience when sitting all day. For women over 50 years old, strong glutes bring clear benefits such as stabilizing the hip area, improving posture and reducing lower back pain.
Doing it at a slow pace helps control your heart rate and optimize stress time, making it a great evening's relaxation session. Do 2 sets of 12-15 reps.
Push-ups on the wall
On- wall push-ups help simultaneously train the chest, shoulders, tripods and core muscles. Do 2 sets of 12 reps. For women over 50 years old, maintaining upper body strength is very important to be independent in daily activities, carrying belongings, pushing doors.
Squat
Squat to train the quadriceps, glutes and core. For women over 50 years old, maintaining lower body strength is necessary to prevent falls and maintain independence. Do a 20 reps at a controlled pace.
Raising your calves
Calf raises help strengthen your lower leg. This is an important factor in helping to maintain balance and limit the risk of falls. The slow and steady movement of the exercise also helps calm the nervous system, helping the body easily switch to a relaxation state for rest. Do 1 set of 20 reps.
