Squats to Chair
Don’t worry if you can’t perform regular squats. With the assistance of a chair, you can still keep your lower body strong.Stand in front of a chair (facing away from it) and assume a hip-width stance.
Stretch your hands out in front then lower your butt until it slightly rests on the chair. Try to keep your upper body as upright as possible.
Push through the heels to lift the butt off the chair and rise to starting position.
Stand a step away from the wall (facing it). Note that standing close to the wall makes the exercise easier—standing farther makes it more challenging.
Place your palms on the wall at chest-height and keep them shoulder-width apart.
Keep the body straight then lower your chest until it almost touches the wall. Press back until the arms are straight and repeat.
Leg Swings
Leg swings build balance and improve lower body flexibility. Do them regularly to improve balance and prevent falls.Stand on the right leg and extend the left one out in front.
Keep the body upright and then swing the left leg to the left then to the right. Make the swings wider after every swing.
Do at least 20 swings before alternating legs.
Hold on to the wall if you lack balance. But ideally you want to perform this exercise without support.
Deadbugs
A strong core will improve your balance and posture. This exercise strengthens the core without putting pressure on the lower back.Lie flat on your back and keep legs in the air with knees bent. Raise both arms straight upwards.
Extend one leg until it almost touches the floor as you simultaneously lower the opposite arm behind the head until it almost touches the floor.
Return the arm and leg to starting position and repeat.
You can make the exercise less challenging by resting the leg on the floor when you extend it.
