4 Lower Body Strength Exercises for Older Adults

Now we're moving on to strengthening the lower body muscles, thighs, calves, abdomen, or abs. This helps Irene with balance and endurance. And if we're getting around, walking, and doing things you have to do for other people, you know you got a lot to do for everybody else besides yourself. We're going to be working the glutes, and the rear, and lower back. What we're going to do first is we're going to do the back leg raise. Okay, so you've got your hand positioned perfectly, feet shoulder-width apart, okay? Abs in, shoulders back, head up. Now, this is not only good for balance, endurance, and strength. Look at your posture. Perfect. That's how I want you to walk down the street later today, okay? Yeah. Okay, here we go. Take that left leg, soften the right one, and take it back, and bring it down. You're going to hold each repetition for one second in the up position. Now, when it gets easy to do 10 to 15 reps, that means that you're progressing. So what you can always do is add a little bit more weight, or a few more reps. We're going to do three more of these, okay? Okay. Let's look at your form. You're looking good. I'm feeling I'm gonna be looking real good. Take it, don't forget to hold that second there. Okay, bring it down. Okay. Can you straighten that leg for me on this one? Can you feel it a little bit more in your glutes? Oh, it feels good. I'm telling you, this is good stuff. Take it down. One more time. Okay, now you know what we have to do, that other leg. Okay. Let's switch places. Good idea. Okay, let's make sure we've got you in good position. Okay, now we're going to turn you just a little bit here. Perfect. Shoulder-width apart, right? Abs in, shoulders back, head up. Now, soften that plant leg for me, and then raise the other leg, hold, bring it down. Good. I like the way that you're keeping that leg straight this time. Okay. Can you feel it working those glutes a little bit more? Oh, yeah. Perfect. Oh, I'm gonna be looking good. This is a good thing, you know? I know I'm doing something good for myself. Okay, let's do five more. Okay. Now, remember, 10 to 15 on one side, rest, 10 to 15 more. That's all you know. And then switch sides, right? All the time. Let's do four more. Now, hold steady. I believe that was 15. Okay, let's take it up one more time. Okay. And you're done. All righty. You know that was good. You did. Fantastic. The side leg raise works the hips, the glutes, and the thighs. Now, Irene is going to demonstrate this. Irene, this is a great exercise because it's not only strengthening, but also works your balance and stability. What I'd like you to do, I want you to stand with your hand just as you've got it, right here on this table or counter. You're going to draw your abs in. Always draw your abs in. That helps with your stability and balance. You're going to pull your shoulders back. Now, I want you to take your leg out to the side, keeping your toe facing forward. Bring it back down. Perfect. Take it out again. We're going to do this 10 times. But normally, no tears here. Normally, take it up, hold for one second, take it down. Normally, you would do it 10 to 15 times, take a rest, and then do 10 to 15 more times. Was that 10? Not yet. 15? We got five more. Now, what I want you to do, if this is too easy, you can always add an ankle weight, Irene. Oh, no, you're not going to put that on me. Not yet. But your form is good. So, be sure that sometimes you can challenge yourself, okay? So, if it gets too easy, and let's go ahead and stop. That was great. Now, the other leg. Hand over here on this counter now. Draw the abs in. Let's get that positioning again. Feet shoulder width apart, shoulders back, nice straight back. And take that leg up and bring it down. I'm going to hold on too. Take it up again. So, we're going to do 10. Once again, how many are we going to usually do? 10 to 15? 10? Or 15? Let's take it up. And so, what you want to do, 10 to 15 on one side, rest, then 10 to 15 more. Then switch legs, okay? You got five more? I knew you'd like this. Feel it working in the hips? I can feel it too. So, how about two more? Good job. I think so. This next lower body strength exercise is the chair stand. Mitter here is going to help demonstrate. So, it's time to work the stomach muscles. Well, to be precise, we're going to work the abs and the thigh muscles. So, what I want you to do, position your feet shoulder width apart. Like this? Perfect. Draw the abs in tight, shoulders back, nice straight back. Okay, cross your arms. Now, if you have any back or knee problems, you should probably talk to your doctor, but you're okay with that, right? Okay. Okay, let's lean back. Draw the abs in tight. Here we go. Bring it up. Take your arms out so they're parallel with the floor. Breathe out on the up, and take it down. Breathing in as you go down. Once again, cross the arms, lean back. Here we go. You can do this 10 to 15 times. Rest, and then do it 10 to 15 more times. Okay, here we go. Take it down. Perfect. And lean back. Feel those ab muscles kicking in? I do, I do. Great. Arms out, parallel to the floor. Breathe out. Here we go. Breathe in. Cross your arms. Lean back. Here we go. Take it up, down. Cross your arms. Lean back. And take it up. Here we go. Back down. How are the legs feeling? Pretty good. I feel the strength in my stomach muscle. Good. Let's take it up, and take it down. Four more? Yeah, I can do that. Okay, great. Bring it up. Take it down. Three more to go. Bring it forward. You're holding those abs in tight. Take it up, and take it down. Your form is very good. Okay. Arms out. Take it up. Take it down. Bring it up. Down. Cross. Back up. Relax. How's that feel? Pretty good. I'm tired, but I feel good. That's a good word. Especially my muscles in my stomach. Good. That's what we want you to do. We want you to feel them. How's the legs feel? Pretty good. Strong. Good. Okay. Now remember, three times a week you can do this. I can do that. Okay. I love it. Thanks, Sandy. The final lower body strength exercise is the toe stand. You can do this pretty much anywhere, as long as you have a sturdy chair nearby. This exercise is going to work the calves and the ankles, which is going to help you with walking. Yeah. So let's find a sturdy chair. Thank you. And what I'd like to do is position your hands here. Perfect. Feet shoulder-width apart. All right. Abs in. Yes. Shoulders back. Head up. And what we're going to do is we're going to take it up. We're going to hold it for 10 seconds. So up on your toes. There we go. Hold it for 10, 9. And as you're doing this, we're working those calf muscles and ankles. Can you feel it? Absolutely. And let's go ahead and take it down. There. And now take it back up. So 10 to 15 times, then you would take a rest, and then do it 10 to 15 more times. Oh. Yeah. Okay. Now, when you're doing this, try not to lean on the chair. You're just leaning just a tiny bit. Yes. And because what we want to do is we want your calves to be doing all the work. And lift it up. Yes. I feel the difference. And hold. That's good. And take it down. And take it down. You've got five to go. All right. And hold. And take it down. And up. Now, once again, 10 to 15, and then you would get a rest. Okay. And then you do 10 to 15 more, okay? Okay. Take three more after this one. All right. And two more. And last one for 10, 9, 8, 7, 6, 5. Last four. Last three, two, and one. Great. Thank you very much. You're welcome.