4. Four-way Extensions
These benefit the hamstrings, buttocks, back, and shoulders.
• Begin in the plank position with your exercise ball underneath your stomach and hips.
• Your feet should be shoulder-width apart.
• Your hands will be pressed on the floor directly underneath the shoulders.
• Now slowly raise your right arm forward until it is even with your right ear.
• At the same time you are raising your arm, lift the left foot so it is in line with the torso.
• Your right arm and left leg should be in a straight alignment with the body resting on the exercise ball.
• Lower the right hand and left foot to the floor and starting position.
• Repeat raising the left arm and right foot together to complete the rep.
Continue until you have completed 10 reps.
These benefit the chest, arms, back, and shoulders
Depending on your level of experience, you can start the push-ups against the kitchen counter, then work your way to doing them on your knees, and then finally completing a full push-up on the balls of the feet.
• Begin by lying face-down on the floor.
• Bring the hands out to your sides parallel to the chest.
• Raise yourself up onto the balls of your feet. (Start on your knees if you are still developing your push-up skills.)
• With the body in a perfectly straight line, engage the abs and push your torso up.
• Slowly raise the body, hold, then slowly lower to the ground.
Continue until you have completed 15 push-ups.
According to studies conducted at the Mayo Clinic, strong bones are essential for living a longer life without risk of frequent injuries. Bone density in the body will peak at age 30, then begin a slow but steady decline as you age. By 50 years old, you have already experienced 20 years of bone decline, so incorporating this simple exercise routine can go a long way in slowing down the process.