You may walk to many places as the retirement years settle in, but that fact doesn't mean that your lower body is any stronger. In fact, you might have extra weight or a bony structure to your legs. A balanced mixture of muscles, strong bones and fat should make up your legs so that balance and longevity are possible into your mature years. Tone up with these lower body exercises that are sure to improve your health.
1. Ballet Dips
Stand with your feet slightly hip-width apart with the toes facing outward at a 45-degree angle. Make sure a chair or wall is close enough to touch with your hands for stability. Carefully squat down until you feel a comfortable strain in your thighs or quadriceps. Lift back up and rest. Repeat this exercise several times for stronger legs.
2. Fire Hydrants
Lay a mat on the floor. Get down on your hands and knees. Tone up your legs and buttocks by lifting one leg for 10 to 12 repetitions. Repeat this motion with the other leg. The lifting action resembles a dog visiting a fire hydrant, which is where the name originates from.
3. Swim Kicks
Hop in the pool, and grab a kickboard. Your legs can be the star of the show when you isolate all of the swimming action to your lower section. Try several strokes, such as freestyle and breaststroke, by only using your legs for propulsion. The resistance of the water gives you an extraordinary workout.
4. The Lunge
The lunge may not be your favorite exercise from the past, but it's highly effective. Begin with one leg out in front of you and bend at a 90-degree angle. Hold the opposite leg behind you for support. Be careful to keep your front leg's knee over the ankle at all times. Drop downward so that your weight transfers to the front leg. Lift back up and rest.
5. Stamina Squats
Holding an exercise in place is difficult, and it challenges the muscle to work harder than ever before. Perform a squat, but hold the motion at the bottom of the effort. Continue to hold this position for 10 to 20 seconds. Release it and rest. With time and practice, you should be able to hold it for longer each time.
6. Walking Uphill
If floor exercises aren't exciting you one day, take your workout to the outdoors. Look for a moderate hill to walk up for at least 10 minutes. The uphill effort creates resistance as you strengthen your legs with each walk.
Staying active in any capacity is the key to warding off extra weight and certain ailments into retirement. Tone up with a friend so that you're always encouraging each other. Buddy systems during your lower body exercises will only get you to your goal much faster than as an individual.