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. Sit to Stand
•Excellent hip exercises to maintain your leg and hip strength.
•One of the most important exercises used daily to keep your independence and confidence.
8. Heel Stand
Strengthens the front part of the lower leg with ank Strengthening exercise has many health related benefits which reduce disease and improve your functional quality of life including:
•Improving your lean muscle mass.
•Reducing your blood pressure which reduces your risk of stroke and coronary heart disease.
•Improving your bone health to reduce the risk of osteoporosis.
•Improve your glucose tolerance and insulin resistance.
•Increase the strength of your low back reducing lower back pain.
•Providing beneficial effects on lowering your total cholesterol.
Below you will find 12 great lower body strengthening exercises to try. Have a chair handy for some of the standing exercises to help with balance.
Pick two or three to perform when you exercise during the week. Strengthening exercises for seniors should be done at least twice a w 1. Ankle Circles
1. Ankle Circles
•This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
•This is a great warm up exercise for the lower leg and feet.
2. Hip Marching
2. Hip Marching
•This exercise will strengthen your hip flexor and thighs.
•With correct seated posture it will also help your abdominal muscles.
3. Knee Extension
•Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
•This exercise will improve your available knee range of motion.
4. Calf Raises
Three times per week is even better. So give some a try. Remember it takes 4 to 6 weeks for your body to become used to any new demands placed upon it.
•You will become better able to raise your toes to avoid tripping.
•To strengthen your quadriceps and hips with leg toning exercises.
•Improve your ability to get out of a chair and balance.
•Help you with lifting chores around the house.
10. Straight Leg Raise
•To increase your quadriceps and hip flexor strength with this leg workout.
•To strengthen your abdominal muscles.
•Allow you to advance your leg during walking with greater ease.
11. Partial Squats
•Increase your hip flexibility, quadriceps strength and hip flexor strength.
•Improve your ability to get up from a chair and walk.
•Steady your body for better balance and safety.
12. Hip Extension
•This exercise will help with strengthening the hip joint and muscles.
•This will improve the ability to walk and propel yourself forward or up stairs.
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