Being active as we get older is the real trick to feeling great and staying on your own. These quick moves help busy ladies keep their strength and balance without needing any gym stuff. You don’t need fancy machines. Just move naturally every day to stay healthy as the years pass. It is all about staying strong so you can do things yourself.
Plank Ups
Go from resting on your forearms to pushing up onto your palms. Do this one arm at a time. It works your middle and your arms and keeps you from falling over easily.
Superman
Get on the floor on your tummy. Lift your arms and legs slightly to help your back muscles. It helps your posture a lot and keeps your spine feeling young and healthy daily.
Hand Release Push-ups
Lowering all the way to the ground and lifting your hands for a second makes sure you use your full range of motion. It builds chest and shoulder strength much better than half reps.
I-Y-T Extensions
Hinging forward and moving your arms into the shapes of these letters works your upper back muscles. This is a secret weapon for avoiding that rounded shoulder look as we age.
Sleeping Bug
Lie on your back and move opposite arms and legs slow to wake up your core. It helps your back and keeps your stomach flat without hurting you. This is a great daily move.
Bird Dog
Balancing on all fours while reaching out one arm and the opposite leg helps your stability. It is a simple move but it does wonders for your coordination and back health.
One And A Half Squats
Adding a little extra pulse at the bottom of your squat keeps your muscles working for longer. This builds great leg strength which is super important for staying active and mobile.
Stutter Lunges
Try a half lunge before you go deep to keep your knees safe. It makes the joint move smoothly. You still tone your bottom and thighs without feeling like your knees might break.
Inchworms
Walking your hands out from a standing position into a plank stretches your hamstrings and builds upper body power. It is a total body move that gets your heart rate up.
Total Body Extensions
Stand tall and swing your arms while rising on your toes. It is like jumping but way easier on your knees. It keeps your bones very strong and gives you good power.
