A strong core is your body’s command center. It supports your spine, improves posture, and prevents back pain—a common complaint as we age. Planks are a low-impact, highly effective way to strengthen your abs, obliques, and lower back while enhancing balance to keep you steady on your feet.
How to do it: Start in a push-up position, but rest on your forearms with elbows directly under your shoulders. Keep your body in a straight line from head to heels, engaging your abs to prevent your hips from sagging or lifting too high. Hold for 20-30 seconds (or as long as you can), breathing steadily. Repeat 2-3 times. If a full plank feels tough, try a modified version with your knees on the ground.
Why it works: Planks engage multiple muscle groups at once, making them incredibly efficient. They also improve spinal alignment, reducing strain on your back during daily activities like lifting or bending. A strong core means better balance, fewer falls, and a posture that radiates confidence.
🌉 3. Glute Bridges: Unlock Hip Power and Perfect Posture
Your glutes are one of the largest muscle groups in your body, and keeping them strong is crucial for mobility and posture. Weak glutes can lead to lower back pain, stiff hips, and a slouched stance. Glute bridges target your glutes, hamstrings, and lower back, helping you move with ease and stand tall.
