Squats with hand weights build lean muscle and improve functional strength.
A squat is a compound, whole-body exercise that targets the muscles in your lower body and back. If performed correctly, squats help prevent injuries, enhance sports performance, promote mobility, improve balance and strengthen bones that are at risk of weakening due to osteoporosis. By adding hand weights, you can increase the load on your bones and muscles to better improve strength.
Read the entire article now: Squats With Hand Weights by Cindy Killip
Try using a wobble board instead to improve your balance.
A wobble board is an exercise device used to improve balance, functional strength and mental focus. Wobble boards have a flat surface supported over a less stable cylinder or ball. Balancing on the flat surface challenges your muscles and proprioception as your body and mind adapt to moving on the unstable support below. Wobble boards are available in different sizes and shapes and can be modified for different ability levels. Other balance devices such as balance balls, cushions and rocker boards provide similar benefits that include: Improving proprioception and balance, improving functional strength, improving mental focus and preventing injuries.
You do front lunges multiple times a day — when you walk, run, play sports and get up from the floor. The front lunge with a twist is a weight-bearing exercise that strengthens muscles in the abdomen, hips, buttocks and thighs. Because it combines more than one exercise, it challenges multiple joints and muscles at the same time, improving neuromuscular control and functional strength. Adding a medicine ball increases the load, making the movement more challenging.
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