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Fitness

Leg Exercises 5

Legs

Introduction Leg Exercises

Leg Exercises 5. Having strong legs keeps us standing upright.  And standing up longer.  Standing on strong legs is also easier than standing on weaker, tired legs.  This has its benefits whether you are working into the later stages of your life or are retired and traveling to sightsee in places around the world.  As mentioned above, strong legs will help you maintain better balance.  Stronger muscles, also lead to stronger bones because of the load bearing exercises. This all helps you stay upright and not fall at the first step onto uneven ground.  Strong legs help us to support our bodies even when the weight distribution is far beyond a 50-50 even split per leg.  We are able support and rebalance ourselves.

Gentle Jumping

Jumping leg exercise
Gentle Jumping

Leg Exercises 5. Gentle jumping will help to get your legs warmed up and the blood flowing Also it will excite your central nervous system which will help with muscle stimulation which helps build strength.

Performing Gentle Jumps:

  • Stand behind a chair
  • Use the back of the chair for support
  • Keep your heels off the floor
  • Jump gently landing on the balls of the feet
  • Jump for 60 seconds, that’s 1 set.

Standing Calf Raises

Calf raises as a leg exercises 5
Standing Calf Raise
  • Performing Calf Raises:
    • Place your feet on the ground, about hip-distance apart, with the toes pointing forward…
    • Extend the ankle and rise up on the toes, flexing your calf muscle, count to 5 then.
    • Lower down with control and return to the initial position.
    • do 10 as 1 set try to do 3 sets or whatever you can manage.

Supported Sumo Squats

Sumo squat leg exercises 5
Sumo Squat

Performing Sumo Squats:

  • Stand with your feet wider than your shoulders and your arms at your sides. Turn your feet slightly outward. This is the starting position.
  • Keeping your chest up and core engaged, push your hips back, bend your knees, and lower your body until your thighs are at parallel to the floor. Or as low as comfortable As you squat down, use the chair for support.
  • Pause, for a count of 5, and then return to the starting position.
  • Do this 10 times as 1 set try to do 3 sets or what you can manage.

Lunges create strong legs

Lunge exercises 5 lunges
Chair supported Lunge

The lunge is an exercise you can do with weights or without, and can be done supported by a wall or a chair.

Performing lunges:

  1. Stand with your feet together and your hands by your sides, on your hips, or with one hand supporting you using a chair.
  2. Take a step forward with your right leg.
  3. Bend your right knee, keeping your knee directly over your ankle.
  4. Hold for a count of 5, then return to standing position. Repeat 10 times, each leg. That’s one set; try to complete 3 sets. or whatever you can manage.

Video

In Conclusion

The importance of strong legs is something that is essential as we age. So then you need to exercise your legs to keep them strong, it is so easy to loose leg strength. Your mobility depends on having legs that can support you.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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