Welcome to our seated leg workout, specially designed for seniors to enhance lower body strength and flexibility and for those who are recovering from an illness and trying to get strong again. This routine can be easily performed from the comfort of your chair, and we've added the option of using ankle weights for those seeking an extra challenge.
Throughout this video, we'll guide you through a series of low-impact exercises, targeting key leg muscles, including the quadriceps, hamstrings, calves, and glutes. Whether you decide to incorporate ankle weights or not, these movements are gentle on your joints and offer significant benefits to your overall leg strength and mobility.
Let's dive into the exercises:
1. Ankle Circles: Start with ankle circles to warm up and improve mobility in the feet and ankles.
2. Leg Extensions: Hold onto the chair's sides and extend one leg straight out, engaging the quadriceps. Repeat on the other leg. Add optional ankle weights to increase resistance.
3. Seated March: Lift your knees one at a time in a marching motion, targeting the hip flexors and enhancing leg circulation.
4. Hamstring Curls: Sit at the edge of the chair and curl one leg back, squeezing a pillow or a rolled up towel, towards your glutes or uour buttocks working the hamstrings. Repeat on the other leg.
5. Inner Thigh Squeezes: Place a small cushion or soft ball between your knees. Squeeze your knees together to engage the inner thighs, then release. This exercise promotes leg stability.
6. Glute Bridges: Sit back in the chair and lift your hips slightly off the seat, activating the glutes. Hold for a few seconds, then lower back down. Add ankle weights if desired.
7. Calf Raises: Lift your heels off the ground to target the calf muscles. Gently lower them back down. Ankle weights can be used for an added challenge.
8. Outer Thigh Lifts: Sit up straight and lift one leg to the side, targeting the outer thighs. Repeat on the other leg. Optionally, use ankle weights to intensify the exercise.
9. Knee Lifts: Raise both knees up towards your chest, engaging the core and hip flexors. Lower them back down and repeat.
10. Sit to Stand: Scoot forward on the chair and stand up using your leg muscles. Sit back down gently, controlling the movement. Repeat for 10-12 repetitions. If needed, use the chair's armrests for support. Ankle weights are optional for increased difficulty.
Remember, it's essential to exercise at your own pace and comfort level. If you opt for ankle weights, start with light ones and gradually increase the resistance as you build strength. Always listen to your body, and if you experience any discomfort, please stop and consult a healthcare professional.
Join a supportive community of active seniors in the comments section, where you can share your progress, ask questions, and engage with us. Don't forget to like, share, and subscribe to our channel for more senior-friendly workout routines and fitness tips.
Let's embark on this leg-strengthening journey together, empowering you to maintain an active and independent lifestyle for years to come!
#seniors #seatedexercise #roadtorecovery
LINKS:
Ankle Weights: https://amzn.to/3sb3bvu
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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