Seven Leg Exercises

Strength Training

Start any exercise with five to ten repetitions depending on what shape you’re in and add a few more each week until you can comfortably do twenty. I’ve been doing these exercises for years. I’ll try to remember the purpose as I describe them.

1. Legs: (helps prevents shin splints) stay near something you can steady yourself with if you become wobbly. Stand up on your toes as far as you can, hold a few seconds, and lower back to the floor. When up to twenty repeats, you can add hand weights. Hold them down by your sides as your toes lift.

2. (For thighs and butt muscles): lightly hold onto a counter or chair back, feet shoulder width apart. Lift one knee up in front of you toward the chest as far as is comfortable then kick straight back, keeping knee slightly bent, up to twenty times. Repeat on other leg. 

3. Second one: hold leg straight and push back as far as is comfortable. You can add ankle weights when ready for a harder workout.

4. (For thighs, lower back, and core—torso—muscles): lean over table or sturdy chair that won’t fall over. Bend lower leg back at ninety degrees and bring entire leg straight to your side up to hip level. Lower and repeat up to twenty times. Repeat on other leg.

5. Second one: (also for butt muscles) After bringing to side, kick straight behind you, return to side, and lower.

6. (For hips): I can no longer do this one—deteriorating hip, though I can do the others mentioned. Rule of thumb: if something hurts more than unused muscle soreness, don’t do it. Steadying yourself on a chair back or counter, lift leg straight to side as far as hip level. Repeat on other side.

7. (For waist and thighs): lift right knee and twist waist to bring left elbow toward it. Lower and repeat on other side. Doing both sides is one repeat.

Monday—core exercises. A strong core helps with balance, bending, and general agililty.