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Perform three to five rounds, holding this position for 30 seconds to a minute, focusing on deep, steady breaths. Rest for 60 to 90 seconds between rounds.Bridge pose is excellent for strengthening the back, glutes, and hamstrings. It also opens up the chest and shoulders, which can improve posture and alleviate tension in the upper body.
Perform three to five rounds of the crescent lunge, holding this position for 30 seconds to a minute, then switch sides. Focus on maintaining a strong, stable stance and deep, controlled breathing. Rest for 60 to 90 seconds between sets. To perform a pushup, start in a high plank position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels. Lower your body by bending your elbows, keeping them close to your sides, until your chest nearly touches the ground. Push back up to the starting position, fully extending your arms. If needed, you can modify it by doing pushups on your knees or with an incline on a bench.
Stand in the middle of a resistance band with your feet shoulder-width apart to do a bent-over row. Hold the ends of the band with your palms facing each other. Bend at your hips and knees, keeping your back straight, to lean your torso forward. Pull the band toward your hips, squeezing your shoulder blades together at the movement's top. Slowly return to the starting position and repeat.
When thinking of the best gentle workouts to add to your routine, don't sleep on water aerobics. This form of exercise is fantastic for providing a low-impact, joint-friendly workout session that effectively builds strength, endurance, and flexibility. It is particularly beneficial for those with joint issues or seeking a gentle yet effective exercise option.
To perform water pushups, stand facing the pool wall with your hands placed shoulder-width apart on the pool's edge. Lean forward and lower your chest toward the wall, bending your elbows out to the sides. Push back up to the starting position, straightening your arms. Repeat this movement for the desired number of repetitions.Leg lifts in the water are excellent for strengthening your core, hip flexors, and lower body.
Core workouts skip the high-impact nature of other exercise options while helping to improve strength, muscular endurance, balance, and coordination.Planks with shoulder taps offer a gentle yet highly effective way to train your core. This exercise strengthens your abs and enhances stability in your midsection and shoulders. The shoulder tap motion further engages your core muscles, improving anti-rotational strength and overall balance.
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