Pushups are vital for maintaining upper-body strength and promoting good posture. Start in a plank position with hands under your shoulders, engaging your core and keeping your spine neutral.
Squats are excellent for building lower-body strength, balance, and flexibility. Stand with your feet shoulder-width apart and lower your body by bending at the hips and knees, keeping your back straight.
Deadlifts are crucial for strengthening the posterior chain and preventing lower back pain. Stand with feet hip-width apart, a barbell or dumbbells in front.
Start with forearms on the ground and legs extended behind you, keeping your body in a straight line from head to heels.
Rows improve posture and strengthen the upper back. Stand with feet hip-width apart, holding dumbbells. Hinge at your hips, keep your back straight, and let the dumbbells hang.
Lunges help maintain leg strength, balance, and flexibility. Stand with feet together, step forward with one leg, and lower your body by bending both knees.
Overhead shoulder presses maintain upper-body strength and shoulder mobility. Sit or stand with feet hip-width apart, holding dumbbells at shoulder level.