8 moves to help fight aging from within the body
Exercises help strengthen muscles, prevent aging of bones and joints, making you feel healthier and younger.
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1. Squat movement Stand up straight with your feet shoulder-width apart and your arms relaxed. Clasp your hands in front of your chest, slowly lower your center of gravity, spreading your knees until you are sitting down. Hold for 3 seconds, then stand up straight. Repeat 10 times. |
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2. Twisting movement Stand up straight with your feet shoulder-width apart and your arms extended and raised to shoulder level. Twist your body to each side 10 times. |
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3. Knee bend Prepare a platform at knee level. Step one foot up, knee bent 90 degrees. Straighten the leg, leaning forward. Do each side 10 times. Then, sit on the platform, put one leg on the other knee, relax for 10 seconds. |
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4. Neck stretching movements Kneel on the mat, arms relaxed, head bent forward as far as possible. Place hands on hips, tilt neck back, hold for 3 seconds then return to starting position. Repeat 10 times. |
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5. Leg raises Lie on your back on the mat with your arms and legs straight. Use your abdominal muscles to lift your legs up while keeping them straight and lift your neck. Hold for 3 seconds and return to the starting position. Repeat 10 times. |
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6. Table movement Sit on the mat with your legs straight, back straight, and hands on the ground. Tilt your neck back as far as possible, put your weight on your hands, and lift your body up until your knees, stomach, and shoulders form a straight line. Hold for 3 seconds, then return to the starting position. Repeat 10 times. |
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7. Dog Pose Get into a push-up position, slowly raise your body up, arms straight, and tilt your neck back. Next, push your hips up, lower your head and neck, back, and legs to form a V shape. Hold for 3 seconds, then return to the starting position. Repeat 10 times. |
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8. Pac-man move Sit on the mat, bend your legs, hug your knees with your hands, face down, forehead touching your knees. Keep this position, lean back, gain momentum and lift your entire hips and legs up. Hold for 3 seconds then return to the starting position. Repeat 10 times. |
