10-Minute Seated Leg Workout For Women Over 50! Slim & Tone Legs At Home
Warm-up (1 minute):
- Ankle circles: 10 circles forward, 10 circles backward (each leg)
- Calf raises: 15 repetitions
Workout (8 minutes):
Perform each exercise for 30 seconds with 15 seconds rest in between. Repeat the entire circuit 2 times.
- Seated leg extensions: Sit tall with your feet flat on the floor. Extend one leg straight out in front of you, then slowly lower it back down. Repeat with the other leg.
- Seated glute bridges: Sit tall with your feet flat on the floor. Lift your hips off the ground, squeezing your glutes, and hold for a second before lowering back down.
- Inner thigh squeezes: Sit tall with your knees together and feet flat on the floor. Squeeze your inner thighs together for a count of 3, then release.
- Heel taps: Sit tall with your feet flat on the floor. Lift one heel off the ground and tap it towards your buttocks, then lower it back down. Repeat with the other leg.
Cool-down (1 minute):
- Hold each quadriceps muscle stretch for 15 seconds (each leg): Sit tall and extend one leg straight out in front of you. Loop a towel or strap around your foot and gently pull it towards you until you feel a stretch in your quad.
- Hold each hamstring stretch for 15 seconds (each leg): Sit tall with both legs extended in front of you. Lean forward from your hips, reaching towards your toes until you feel a stretch in your hamstrings.
Modifications:
- If you find any exercise too difficult, you can reduce the number of repetitions or rest for longer.
- If you want to make the workout more challenging, you can add weights (such as water bottles or canned goods) in your hands while performing the exercises.
Remember:
- It’s important to listen to your body and stop if you feel any pain.
- Always consult with your doctor before starting any new exercise program, especially if you have any health concerns.
I hope this helps!