Exercises for women aged 50+
Tavsiya
Light exercises for joint strengthening, heart health and gentle muscle toning.
Video 1
Mashq bajarish ketma-ketligi
Indroduction
Warm Up
Strength Training
Hit Workout
Cooldown
Mashq bajarish ketma-ketligi
1. Seated or standing march in place – 1 minute
2. Shoulder rolls forward and backward – 30 seconds each
3. Neck rotations (slow
gentle) – 30 seconds
4. Seated or standing leg lifts – 10 per leg
5. Heel raises (standing
hold a chair for support) – 10–15 times
6. Seated knee extensions – 10 per leg
7. Arm raises (forward and sideways) – 10 times each
8. Seated torso twists – 10 times each side
9. March in place with gentle arm swings – 1 minute
10. Sit-to-stand from a chair – 5–10 times (use arms if needed for support)
11. Seated or standing side stretches – 20–30 seconds each side
12. Ankle rotations – 30 seconds per foot
13. Deep breathing with gentle arm lift – 3–5 slow breaths
Video 2
Video 3
Mashq bajarish ketma-ketligi
1. Cat–Cow Stretch
2. Child’s Pose
3. Cobra Pose
4. Bridge Pose
5. Spinal Twist