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Stand with your feet hip-width apart, holding a dumbbell in each hand before your thighs. Hinge at the hips, keeping your back straight and knees slightly bent, and lower the dumbbells toward the floor. Engage your glutes and hamstrings to lift the dumbbells back to the starting position, keeping them close to your body.The seated shoulder press strengthens the shoulders and upper arms, which is crucial for maintaining upper-body strength as you age.
Sit on the ground with your heels elevated on a raised surface. Drive your hips upward by squeezing your glutes and pushing through your heels. Lower your hips back to the starting position.Plank with shoulder taps enhances core stability and strength, which are critical for preventing back pain and improving overall functional fitness.
Lateral shuffles improve agility, coordination, and lower-body strength, which are important for maintaining balance and preventing falls. Start in a plank position with your hands under your shoulders. Drive one knee toward your chest, then quickly switch legs, mimicking a running motion.Dead bugs target the core muscles, enhancing stability and strength, which are essential for protecting the spine and maintaining good posture.
Start in a plank position with a dumbbell placed beside your right hand. Reach with your left hand to pull the dumbbell across to the left side. Alternate sides, pulling the dumbbell across with the opposite hand each time.Side plank holds improve oblique strength and overall core stability, which is crucial for maintaining balance and reducing the risk of injury.
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