One of the best ways to keep yourself from getting injured or fight the effects of aging is through muscle strengthening. Physical therapy sessions usually include a number of muscle strengthening exercises that target the injured or weakened area of the body. Here are a number of muscle strengthening exercises that target the legs, which support the rest of the body and help us keep our balance.
(NOTE: Before starting this or any exercise program, be sure to consult your physician to make sure you are in the right condition for the physical activity you plan to do.)
Leg Bridge – Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and straighten one leg, lifting it off the floor to a height you can handle (lower will be more difficult). Then slowly lift your hips off the floor, while keeping your leg up and abs tight. Repeat this 10 times with each leg.
Toe Raises – Stand with both feet on the floor, then repeatedly raise and lower yourself without moving any other part of your body. For a deeper stretch, stand with the front half of your feet on a step with your heels hanging off the edge. When you lower yourself, let your heels sink below the step as far as you can comfortably go.
Straight Leg Raises – Sit with your legs straight out in front of you and your arms slightly behind you to support your upper body. Slowly lift one leg off the ground, keeping your knee straight and holding for ten seconds. Repeat 10 times on each side.
Back Leg Extension – Position yourself on the floor on your hands and knees. Your hands should be shoulder-length apart. Engage your stomach muscles, then slowly extend one leg out behind you. Your spine and hips should stay in a neutral position. Hold your leg out for five to ten seconds and then bring it back to the floor. Repeat 4 times on both sides.
Wall Slide – Stand with your back against a wall and your feet shoulder-length apart. Slowly slide down the wall by bending your knees until they reach a 45-degree angle. Hold for five seconds then straighten back up. Repeat 10 times.
Hamstring Lifts – Lie on your stomach with your legs straight. Lift one leg about 12 inches off the floor. Hold for ten seconds then lower gently. Repeat 10 times on each side.
Heel Slide- Lie on your back with your legs straight. Bend one knee and slowly bring your heel in towards your buttocks as far as you can. Hold for five seconds then straighten your leg back out. Repeat 10 times on each side.
Quad Press – Lie on your back with your legs straight. Try to press one knee into the floor by engaging your quad muscles. Hold for ten seconds then relax. Repeat 10 times on both sides.
Image by rachel a. k. on Flickr Courtesy of Creative Commons Licensing
I tried some of these exercises last night and they all made for a fantastic workout! Shows you that you can a sweat going without having to head to the gym for your workout.