7 Exercises to Transform Your Body After 45 

Push-ups

Push-ups are a versatile bodyweight exercise that targets the upper body muscles, including the chest, shoulders, and triceps.

Squats

Squats are essential for building lower body strength and mobility. They primarily target the quads, hamstrings, and glutes, while also engaging the core for stability.

 Lunges

Lunges are effective for improving balance, coordination, and lower body strength. They target the quads, hamstrings, and glutes while engaging the core for stability.

Planks

Planks are a cornerstone exercise for building core strength and stability. They engage multiple muscle groups, including the abs, obliques, and lower back.

Jumping Jacks

Jumping jacks are a simple yet effective cardio exercise that gets your heart rate up and works multiple muscle groups simultaneously.

Sit-ups 

Sit-ups can strain the spine, risking injury. Instead, opt for safer alternatives like planks, dead bugs, or hollow body holds.

Burpees

Burpees are a full-body exercise that combines strength training and cardio. They target multiple muscle groups and improve overall fitness, including strength, endurance, and agility.