Time leaves its traces on all of us. To reduce the negative effects of aging, you need some workouts along with a scientific diet.
Break gathered 8 simple exercises that will relax your muscles and improve your well-being.
Stand straight, feet hip-width apart.
Do a deep forward bend.
Slowly squat, bending your knees. Lower your buttocks down as much as possible, keeping your back straight.
Open your hips, pressing into your knees with your elbows. Put your palms together.
Breathe smoothly and deeply.
Hold this pose for 10-15 seconds. Repeat 2 times.
If you’re unable to keep your heels on the floor, place a rolled towel under your feet.
Stand straight. Spread your arms out to the side. Fingers together, palms facing down.
Without changing the position of your hands, make a full turn clockwise 3 times.
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Repeat the same, turning counterclockwise.
Place your left foot on top of a table or surface that is about your knee height.
Bend your left knee and lean in toward it, keeping your back and right leg straight.
Hold this position for 10 seconds, and switch feet.
Then, place your left heel on this surface. Keeping both legs straight.
Stick your butt out behind you and lean forward.
Hold it for 10 seconds. Repeat with the right leg.
Sit on this surface. Your right foot is on the ground, your left ankle is on top of your right knee.
Gently press on your left knee and lean forward.
Hold for 10 seconds. Switch feet and repeat.
Get on your knees. Your toe pads should touch the floor. Palms are on the hips.
Straighten your back and press your chin to your chest.
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Bend your head back and round your back.
Repeat the exercise 3 times.
Lie on your back. Hands extended along the body, palms on the floor.
Raise your head and touch your chest with your chin.
Then lift your legs up. The lower back shouldn’t come off the floor.
Repeat the exercise 3 times.
Sit on the buttocks. Stretch your legs in front of you. Straighten your back and put your straight arms behind your torso.
Bend your head forward as far as possible. Then bend it backward.
Lift the buttocks, by bending your knees. Rest on your feet and palms.
Hold this position for 5 seconds. Repeat 3 times.
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Perform plank pose. Then drop your legs, arch your back, moving your chest through your arms, and tilt your head back as far as possible.
Without bending your arms and legs, lift the buttocks and try to touch your chest with your chin.
Stay in this position for 5 seconds. Repeat 3 times.
Sit down and bend your knees.
Lift and wrap your arms around them with your chin resting on your chest and your back rounded.
Start rolling forward and backward.
Do the exercise for 30 seconds.
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