Correct routines can make you feel young and active as you age. Keyword is "right." Because feeling youthful is about strength, flexibility, and energy, not bulking out or benching 500 pounds.
Start on one knee with feet aligned and hip over knee. "Posteriorly tilt" your pelvis by lifting your belly button. Push your hip forward to get a slight front stretch. Hold 30 seconds, breathe.
Hip Flexor Stretch, Sets: 3, Reps: 30 seconds per side
1.
Kneel and put your feet flat on the ground. Clench your glutes and drive through your heels to elevate your hips. Repeat. Pull up without utilizing your lower back.
Hip Bridges, Sets: 3, Reps: 10
2.
Start pushups with shoulder-width hands. Back and hip sagging should be avoided. Lower with elbows near to body.
Pushups, Sets: 2 to 3, Reps: 6
3.
Start pushups with shoulder-width hands. Back and hip sagging should be avoided. Lower with elbows near to body.
Bird-Dog, Sets: 3, Reps: 8 per side
4.
Hold your head, shoulders, and glutes against a wall. Your forearms should touch the wall. Ensure no skin-wall space. Flex your glutes, push your lower back into the wall, and slide your forearms.
Wall Slides, Sets: 3, Reps: 10
5.
Holding a resistance band with palms up, tuck elbows toward torso and compress shoulder blades. Spread the band with elbows against body until forearms are parallel.
Band No Money, Sets: 3, Reps: 15
6.
On all fours, place your hands under your shoulders and knees under your hips one inch above the ground. Crawl forward by alternating right and left arm and leg steps.