10. Drinking Bird
This exercise helps in preventing weakening of bones, a common problem faced by the aging population. You can perform the drinking bird exercise holding weights; however, that’s optional. Remember that if you decide to do this exercise with weights, you must first learn to do it properly without weights.
How do you perform this exercise?
Stand with your shoulders down, chest out, and neck and back properly aligned with your spine. Now, bend any one of your legs slightly and try balancing on it. Keep the bent leg on the floor and start swinging the other leg. Now, tip your torso forward; this will put the tension on your glutes and hamstrings and not on your lower back. Hold for 5 to 10 seconds and release. Repeat the exercise 10 times on either side.
Your shoulder should be down and chest should be out all through the exercise. In addition, make sure that you don’t end up rounding your back. For engaging your core properly, you must ensure that your hips are parallel to the floor.