All these exercises, especially for older people, can be done at rest from home


Wall pushups
Standing away from the wall Do your legs a little broad. Do the shaking of the wall and put your hands on the wall with your shoulders. Your hands should be as wide as the feet, and should be in the spinal cord. Then take your body towards the wall and push it.
Pelvic tilts
Take a deep breath, tighten your buttocks, and move your hips a little further. Keep for 3-counting. Now fold your hips and hold for 5 seconds. Then do it up to 15 times.
Abdominal contractions
Take a long breath-in and breath-out after sleeping as showing in the picture. Tight your body in the way your muscles are stretched. Then do it up to minimum 10 minutes.
Toe taps
By sitting in a chair and keeping your waiting on the floor, draw your thumbs up so high that you can experience the muscles working in your shin. This helps to keep blood circulating on your feet and to strengthen the lower legs.
Heel raises
Sit in the chair, keep your toes and your foot ball on the floor and wait for you. Repeat 20 times.

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