10 Minute LEG WORKOUT For Beginners | Low Impact No Equipment For Women Over 50
Marches: March in place for 30 seconds, lifting your knees high.
Arm circles: Make 10 small forward circles with each arm, then 10 backward circles.
Hip rolls: Circle your hips in a large clockwise motion for 15 seconds, then repeat counterclockwise.
Workout (7 minutes):
Wall squats: Stand with your back against a wall, feet hip-width apart. Slowly lower yourself down as if sitting in a chair, keeping your back straight and heels flat on the floor. Hold for 10 seconds, then push back up to start. Repeat 10 times.Opens in a new windowwww.saintlukeskc.org
Wall squats
Calf raises: Stand with your feet flat on the floor, then slowly raise up onto your toes. Hold for 5 seconds, then lower back down. Repeat 15 times.Opens in a new windowgq.com
Calf raises
Side lunges: Step one leg out to the side, keeping your foot flat and bending both knees. Lower your hips until your front knee is bent at a 90-degree angle, then push back up to start. Repeat 10 times on each leg.Opens in a new windowwww.womenshealthmag.com
Side lunges
Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Hold for 5 seconds, then lower back down. Repeat 12 times.Opens in a new windowwww.menshealth.com
Glute bridges
Walking lunges: Step one leg forward, lowering your hips until both knees are bent at 90-degree angles. Push back to start and repeat with the other leg. Continue walking lunges for 30 seconds.
Cool-down (2 minutes):
Hamstring stretches: Sit on the floor with your legs extended in front of you. Lean forward, reaching towards your toes. Hold for 20 seconds.Opens in a new windowyoga15.com
Hamstring stretches
Quad stretches: Stand on one leg and grab your other foot just below the ankle. Pull your heel towards your buttocks, feeling the stretch in your quad. Hold for 20 seconds, then repeat on the other leg.Opens in a new windowmyrehabconnection.com
Quad stretches
Calf stretches: Lean against a wall with your hands shoulder-width apart. Place one foot behind you, keeping your heel flat on the floor. Lean into the wall until you feel a stretch in your calf. Hold for 20 seconds, then repeat on the other leg.Opens in a new windowverywellfit.com
Calf stretches
Remember, listen to your body and adjust the intensity or duration of the exercises as needed. You can also repeat this workout several times a week for further progress.
Bonus tips:
Wear comfortable clothing and shoes that provide good support.
Stay hydrated by drinking water before, during, and after your workout.
Breathe deeply throughout the exercises.
If you experience any pain, stop the exercise and consult a healthcare professional.
Sources
forums.thepaceline.net/showthread.php?p=3187161