Exercises to help strengthen legs for women over 50

According to Dr. Nguyen Trong Thuy (Former Doctor of the National Men's Football Team and U23 Vietnam), strong legs will help maintain better balance and stability, and support daily activities such as walking, climbing stairs, standing up, sitting down, etc.

To have strong, healthy legs, women in their 50s should practice movements that target multiple muscle groups in the legs, including the glutes, quadriceps, hamstrings, and calves, to strengthen the lower body. Incorporating these exercises into your daily routine can help prevent injuries, improve mobility, and increase overall strength and endurance.

1. Squat exercises help strengthen legs

Squat is an exercise that strengthens the thighs and legs, because it mainly affects the lower body.

Squat is an exercise that strengthens the thighs and legs.

How to do:

- Stand up straight, feet hip-width apart, place hands on hips or in front of chest.

- Slowly lower your body, bending your knees, bringing your hips back so that your thighs are parallel to the floor.

- Hold the position for as long as possible, then push yourself back up to the starting position. Remember to keep your back straight throughout the movement.

- Do 4 sets of 15 reps each.

2. Step up to the podium

Along with building lower body strength, this exercise helps improve many muscle groups, including the quadriceps, hamstrings, etc.

Step-up exercises help improve many muscle groups, including the quadriceps, hamstrings, etc.

How to do:

- Stand upright in front of a sturdy platform, box, chair or step.

- Step up onto the platform with your right foot, keeping your knee in line with your ankle and your back straight. Then step up onto the platform with your left foot.

- Then step back with your left foot and return to the starting position.

- Perform 3 to 4 sets of 12 to 15 reps per leg.

3. Step forward and bend your side knee.

The step-up and side bend exercise strengthens the quadriceps and glutes, the adductors, and the inner and outer thigh muscles. Keeping these muscles strong will help keep the hips stable in the long run.

The step forward and side bend exercise helps strengthen the quadriceps and glutes.

How to do:

- Stand with feet hip-width apart, hands clasped in front of chest.

- Step right foot to the right, toes pointing forward, foot flat on the floor.

- Bend your right knee, push your hips back until your right thigh is parallel to the floor, and your left leg is straight. Remember to keep your back straight throughout the exercise.

- Push your right foot out to return to the starting position, then switch legs.

- Perform 3 to 4 sets of 10 reps per side.

4. Step forward and bend your knees.

The step-forward and knee-bending exercise helps improve overall stability as you age. It is also an effective one-leg balance exercise for people over 50.

Step-forward and knee-bending exercises help improve overall stability as you age.

How to do:

- Stand with your hands on your hips or in front of your chest and your feet hip-width apart.

- Step your right foot forward, putting your weight on your right foot as you place it on the floor.

- Raise left heel, left knee bent almost touching the floor, left thigh perpendicular to the floor.

- Bend your right knee until your right thigh is parallel to the floor.

- Hold the position for a few seconds, then push your right leg up and return to the starting position.

- Repeat the movement with the left leg.

- Do 3 sets of 10 reps each.

5. Lying on your side with leg raises

The side-lying leg raise exercise works the hip abductors in the outer thighs, the lateral abdominals, and the glutes, promoting hip strength and overall body stability.

The side lying leg raise exercise works the hip abductors in the outer thighs, the lateral abdominals, and the glutes.

How to do:

- Lie on your right side on the floor/exercise mat, legs straight and stacked, toes pointing forward, right hand folded under head/supporting head, left hand placed on hip/on mat in front of you.

- Lift your left leg off the floor until your shin forms a 45 degree angle with the floor, keeping your leg straight.

- Next, lower your leg back to the starting position and repeat the movement.

- Do 3 sets of 15 to 20 repetitions on each side.

6. Standing dumbbell lifts

This exercise targets the hamstrings, glutes, and posterior core, helping to tone the hamstrings.

Dumbbell exercises target the hamstrings, glutes, and posterior core.

How to do:

- Stand straight, feet hip-width apart, holding a dumbbell in each hand.

- Bend your legs slightly, slowly move your hips back, lower your body forward, keep your arms straight, and lower the dumbbells. Note, keep your spine straight while performing the movement.

- When the weight is about mid-shin, reverse the movement and return to the starting position and repeat the movement.

- Perform 3 to 4 sets of 12 to 15 repetitions each.

7. Lying down kicking legs

Lying leg kicks strengthen the quadriceps and hip flexors, while improving posture, balance and stability…

Lying leg kicks strengthen the quadriceps and hip flexors.

How to do:

- Lie on your back on the floor/mat and tighten your abs, arms down on the mat or place your hands behind your head, being careful not to pull on your neck.

- Lift both legs a few inches off the floor, keeping your lower back flat on the floor.

- Move your legs up and down like pulling, making sure your feet don't touch the floor.

- Do these moves for 4 sets of 30 to 45 seconds each, resting 60 seconds between sets.

Source: https://giadinh.suckhoedoisong.vn/bai-tap-giup-doi-chan-chac-khoe-cho-phu-nu-tuoi-50-172240529154450395.htm