Lower Body Strength Exercises

Longevity

Lower Body Strength Exercises. Most of us want to live to that magic 100-year number or beyond, but living until 100 is not good unless we have a good quality of life. Consequently, a good quality of life in longevity is dependent on muscle mass. So then, resistance exercises are key to achieving longevity.

Introduction To Lower Body Strength

Lower Body Strength Exercises. Are your legs feeling weak and tired? Here, maybe you haven’t experienced this yet, but it’s something you should worry about. But if that’s the case, you’re not alone. Therefore, many seniors worry about developing weak legs. Generally, after all, having strong legs is vital for balance, preventing falls, and maintaining your independence. Thankfully there are ways you can keep your legs strong and healthy by doing leg-strengthening exercises!

Improving strength and mobility in your legs requires taking care of bone health, enjoying a healthy diet, and exercising regularly. Thus, if you want to take charge of your own body. And start improving your balance and strengthening your legs, then give these leg exercises a try!

Calf Raises

Lower Body Strength Exercises. The calf muscle is an area that many forget to train but it is important. So then, strengthening your calves will help you have a stronger and sturdy stride when walking. Consequently, the calf muscles also help pump blood up from your legs to your upper body and even to the brain.

Muscles Exercised Calfs

Muscles Exercised Calfs The gastrocnemius muscle, gives the calf its rounded shape. The soleus is the flatter, longer muscle running underneath the gastrocnemius and lower down your leg.

How To Do It

1. To begin, stand behind a chair holding onto it with your hands. The chair will help you keep your balance.
2. Next, raise up on your toes — go as high as you can, comfortably.
3. Then return down to the start position.
4. Repeat 20 times as 1 set try to do 3 sets or whatever you can manage.

Heel Stand

Lower Body Strength Exercises. The heel stand exercise is another great exercise to help strengthen your ankles. This is important for improving your balance and it will also help increase blood flow through your legs.

Muscles Exercised The heel stand exercise works your Tibialis anterior

How To Do It

1. To start, stand behind a chair and hold onto it for balance.
2. Next, raise up with your heels on the floor with your toes pointing up as high as is comfortable.
3. Lower back down to the starting position, try to keep your body as straight as possible and avoid leaning into the chair.
4. Repeat 20 times as 1 set try to do 3 sets or whatever you can manage.

Assisted Squats

Lower Body Strength Exercises. This is the holy grail of fitness. Master this foundational move and you’ll be in great shape as you work your way to strong legs

Muscles Exercised Quadriceps, Hamstrings, Calves, Abductors, Gluteals, Also, Erector Spinae, Abdominals, Obliques, upper back, Lats

How To Do It

1. Start with your feet shoulder-width apart, toes slightly out, and your arms down at your side.
2. Start to hinge at the hips and bend your knees, sitting back like you’re going to sit down and allowing your arms to raise in front of you. Ensure that your knees don’t fall inward and your back stays straight.
3. When your thighs are parallel to the ground, stop and push up through your heels to return to start.
4. Repeat 20 times as 1 set try to do 3 sets or whatever you can manage.

Mountain Climbers

Lower Body Strength Exercises. Mountain climbers are a dynamic and effective bodyweight exercise that engages multiple muscle groups.

Muscles Exercised Hip flexors/Psoas, Glutes, Quadriceps, Hamstrings ..

How To Do It

1. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
2. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
3. Pull your right knee into your chest as far as you can.
4. Switch legs, pulling one knee out and bringing the other knee in.
5. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
6. Repeat 20 times as 1 set try to do 3 sets or whatever you can manage.

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In Conclusion

Lower Body Strength Exercises are key to fitness, mobility, and longevity. Improving strength and mobility in your legs requires taking care of bone health, enjoying a healthy diet, and exercising regularly. These exercises will help strengthen your legs, improve balance, and mobility.

Important Note *

Remember that everyone is different, 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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