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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
When your legs are strong, daily activities feel easier! like climbing stairs, long walks, workouts or even standing all day. Good leg strength also supports balance, stamina, posture and confidence
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Works: Thighs, Hips & Backside Muscle How To Do It: – Stand with feet shoulder width apart – Push your hips back and keep chest open – Sit down as if you are sitting on a chair & rise back up! Sets: 3 x 10-12 Rep
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Works: Back muscles and hamstring How To Do It: – Step one leg back slowly – Bend both Knees gently and come back to start – Do it slowly so you feel the movement Sets: 3 x 8-10 Reps (each leg)
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Works: Muscles supporting your spine and backpart How To Do It: – Lie on your back, knees folded – Lift hips up while pressing your feet into the floor – Squeeze at the top then lower Sets: 3 x 12-15 Rep
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Works: Calves and Ankle strength How To Do It: – Stand tall, Rise on your toe – Hold for a second, lower slowly Sets: 3 x 12-15 Rep
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Works: thighs and stability How To Do It: – Step on a bench or steady surface – Push through the front foot and come up – Switch leg Sets: 3 x 10 Reps (each leg)
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No Rush and No Ego Lifting Good form then aim for higher number of rep Start with a pace that feels good for your body and increase only when it feels easier "A little progress done daily beats a big push done at once"
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