Do partial squats with support from a chair or a horizontal bar. You can also use resistance bands to build strength without carrying excessive weight. It’s functional, safe, and equally strengthening.

2️⃣ Classic Abdominal Crunches or Crunches 🤸‍♀️❌

The famous gym exercise! But raising your torso compresses your lower back, which can cause chronic pain or worsen preexisting conditions, such as sciatica 😬.

🧠 Why is it risky?

Intervertebral disc compression.

Risk of cervical and dorsal contractures.

Does not properly activate the deep core.

✅ Safe alternative

Practice isometric planks on your knees or activate your abdomen with deep breathing (known as the “abdominal vacuum”). It helps strengthen without damaging your core.

3️⃣ Deep Squats 🧍‍♂️⬇️

Although they look powerful, deep squats can wreak havoc if you lack balance, joint mobility, or ankle strength. As you lower yourself beyond 90 degrees, your joints suffer 😢.

🧠 Why avoid them?

Excessive force on the knees.

Risk of falling or loss of balance.

Possible tendon strain.

✅ Safe Alternative