1. Glute bridge 2. Up down step 3. Dogcat like leg up 4. Stand leg to side with guma above knees

Top 6 Anti-muscle loss Foods: six is the best. 1. Cottage Cheese (3:09 - 5:20): source of casein protein, slow release of amino acids for overnight muscle repair. Pairing: A teaspoon of honey to aid protein 2. Canned Tuna (5:21 - 8:03): leucine content, the “ignition key“ for protein Pairing: Olive oil, with oleic acid 3. Black Beans (8:04 - 11:10): Contain resistant starch that fosters gut health, indirectly reducing inflation. Pairing: Brown rice 4. Sardines (11:11 - 13:54): carnosine to buffer muscle acid and CoQ10 . Pairing: Fermented vegetables (kimchi/sauerkraut) to enhance CoQ10 bioavailability. 5. Firm Tofu (13:55 - 16:43): genistein, an isoflavone that can partially reactivate the mTOR pathway (the body's master control system for muscle growth). Pairing: Fresh ginger, as gingerol 6. Red Lentils (16:44 - 20:25): The top-ranked food due to high arginine (for blood flow/nutrient delivery) and spermidine (which triggers cellular autophagy or “housekeeping“). Pairing: Tahini to provide missing methionine,