Do you know how strong your legs are? It’s important information to have on deck, because your legs take you where you need to go. If you’re not exercising and maintaining muscle in your lower body, living an active life as you age can become more challenging. Strong legs are essential for staying mobile, reducing your risk of falls, and maintaining your independence. To help you get you started with the right workout, we spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC.
The routine we are suggesting is simple and convenient. In fact, you only need a sturdy chair and the desire to get started. Below are four chair exercises women over 65 need to keep their legs strong and defined.
“The chair gives you two things. It gives your butt a target, and it gives your hands something to hold for balance. Most of these are still standing exercises. The chair just makes them more approachable and gives people more confidence,” Siwicki tells us.
Sit-to-Stands
- Begin seated at the front of a sturdy chair with your feet hip-distance apart.
- Cross your arms over your chest so that your hands are resting on your shoulders.
- Lean slightly forward, press through your feet, and stand up tall.
- Use control to slowly sit back down.
- Perform 3 rounds of 10 reps.
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Standing Leg Lifts
- Stand tall, holding onto a sturdy chair for support.
- Lift one leg out to the side.
- Slowly lower, and repeat.
- Perform 3 rounds of 10 reps.
RELATED: If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite
Reverse Lunges
- Begin standing tall behind a sturdy chair, holding onto the back of it for balance.
- Place your feet hip-width apart.
- Activate your core and step one foot back, placing the ball of that foot on the ground.
- Slowly bend your knees, lowering your back knee toward the floor while keeping your front knee tracking over your toes.
- Perform 3 rounds of 10 reps per side.
RELATED: If You Can Pass These 4 Strength Tests After 45, Your Body Is Ahead of Its Time
Pulse Squats With a Chair Tap
- Begin standing tall in front of a sturdy chair with your feet hip-distance apart.
- Bend your knees and press your hips back to lower into a squat until your glutes lightly touch the surface of the chair.
- From the squat position perform several pulses before rising back up to standing.
- Perform 3 rounds of 10 reps.
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