Workout Routines For Women Who Want To Build Strength In Their Legs

How To Build Strength In Your Legs!

Your legs are literally the foundation for your body.

Be it jogging, walking your dog, or doing grocery runs, your lefty and righty are responsible for getting you around.

However, as you get older and older…

You start to lose muscle and flexibility in your legs, either because you’ve stopped working out, or those joint disorders are keeping you down. 

To keep your legs strong & avoid losing too much muscle…

Walking alone isn’t going to cut it, unfortunately…

You need some strength training — because they help maintain and increase muscle mass, improve balance, coordination, and decrease joint pains.

On exercise menu today, we have 4 exercises specially designed to tone and strengthen your legs:

But first, let’s do a warm up to get the blood flowing! You got this, girl!

Warm-Up: Wall Sit

• Lean your back against a wall.
• Keeping your knees behind your toes and your back straight, slowly lower your back down the wall.
• Lower until your legs form a 90-degree angle. Keep your arms at your sides.
• Hold this position for 10 seconds before you reverse the motion back to standing. Rest for 30 seconds.
• Reps: repeat for five to seven minutes total as a warm-up before you perform the exercises

All warmed up? Time to do the exercises!

Exercise 1: Step Up

• Stand in front of a fairly low bench or step (ex. regular stair step).
• Step up onto the bench or step, using your glutes and legs to lift your body to the top.
• Keeping the same leg stable, step back to the ground and bring your legs to meet.
• Reps: 3 rounds of 12 on each side

Once you become comfortable with this exercise, you can increase the height of the bench as you become stronger, but do avoid stepping higher than knee height.

Exercise 2: Box Squat

• Stand in front of a bench or chair, facing away from it.
• Hinge your hips back and slowly lower your body toward the bench, keeping your knees behind your toes.
• Keep your shoulders back and your chest up.
• Tap the bench with your glutes before you return to standing.
• Reps: 3 rounds of 10

According to Howell, box squats are excellent for building the legs and quad muscles, especially with older clients. Box squats maximize the strength benefits of a squat while minimizing risk by shortening the range of motion of a full squat.

Exercise 3: Step down

• As with the step-ups, choose a step or bench about six inches tall.
• Plant one leg firmly on the step and raise your other leg.
• Lower your free leg with control to the ground and kiss the heel to the floor.
• Reverse the motion and bring the legs back together at the top of the step.
• Reps: 3 rounds of 10 on each leg

Exercise 4: Curtsy Lunge w/ Side Kick

• Stand tall with your feet hip-width apart.
• Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge.
• Push through your right heel to stand, and sweep left leg out to side.
• Reps: 3 rounds of 10 on each leg

 

That’s the end of our Workout Wednesday

We hope your legs are nice and sore (soreness signifies growth and progress)!

If these exercises are hard to do — or the heights of the steps are too tall…

Just try them with a lower amount of reps, or a lower platform starting out.

Remember, it’s a marathon, not a race, so do these exercises at a pace best suited for you. Keep working at it, you got this ladies!

 

PS. It’s important for you to take care of your leg strength — especially if you’re going through menopause.

Now, if you’re trying to increase lean body mass and stay strong and healthy as you age, here’s something you cannot afford to miss out on.

 

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