Three exercises can help women stay young for a long time

Women should exercise every day to improve cardiovascular health, bone and joint health, body shape, and brain function. The three exercises below can help women prolong their youth.

Squat

Squats help strengthen the legs and buttocks, improve balance, and build bone density in the hips and spine. This is important for long-term health, combating age-related muscle loss, making daily activities like standing, lifting weights, and climbing stairs easier.

How to do it:

1. Stand straight, feet shoulder-width apart and toes pointed slightly outward.
2. Tighten your abs by pulling your navel toward your spine.
3. Keep your chest up and eyes forward as you begin to lower.
4. Push your hips back, then bend your knees to lower yourself as if you were sitting in a chair.
5. Lower until your thighs are parallel to the floor or you feel a strong stretch in your hips.
6. Push through your heels to stand up, squeezing your glutes at the highest point of the movement.

Push-ups

Push-ups train most upper body muscle groups, from chest, shoulders to core. For women, this is one of the good exercises to tone the arms, maintain bone health and lean tissue in the upper body.

How to do it:

1. Start in a high plank position with your arms slightly wider than shoulder width and your wrists below your elbows.
2. Straighten your legs, pressing your toes into the floor so that your body forms a straight line from head to heels.
3. Tighten your abs and glutes to keep your hips from sagging.
4. Slowly bend your elbows to lower your chest to the floor, keeping your elbows at about a 45-degree angle to your sides.
5. Stop for a second when your chest just touches the ground.
6. Press your palms to push your body back to the starting position without locking your elbows.
7. Inhale as you lower and exhale as you push up to maintain steady control.

Plank

Planks are effective in increasing core strength, preventing lower back pain, and maintaining a tight waist and good posture, especially after pregnancy or during menopause.

How to do it:

1. Start by placing your forearms on the ground with your elbows directly under your shoulders and your legs stretched straight back.
2. Use your core and glutes to keep your body in a straight line from head to heels.
3. Keep your neck in a neutral position by looking down between your hands.
4. Press your forearms firmly into the floor and gently pull your shoulder blades down and back.
5. Maintain steady breathing and keep your abdominal muscles tight throughout the pose.
6. If your lower back feels sagging, lift your hips slightly to regain alignment.
7. Hold the position for the desired time, focusing on the tension of the entire body from shoulders to toes. Hold for 3 sets, each set lasting 30 to 45 seconds, resting 20 seconds between sets.