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Having a strong and toned physique as you age is important, especially when it comes to your legs. With warmer weather on the horizon, having sleek, fitted legs will go well with whatever you’re wearing. Plus, you’ll be ready for any water sports you might want to jump into! We spoke with Michelle Parolini, NASM-CPT and senior lead trainer for Row House, who shares some of the best leg strengthening exercises for women you can add to your routine today.
“As we age, we begin to lose muscle. Women specifically have to deal with perimenopause and menopause, which leads to hormonal changes that add to muscle loss earlier than men,” Parolini said. . Eat this, not that! “When we lose muscle, especially in our legs, we increase our risk of injury because we lose strength and balance. Leg strengthening exercises will work some of the major muscles in your body! will improve your overall quality of life.”
Paddle and water skiing, here you are! Read on to learn more about Parolini’s best leg strengthening exercises for women, and then don’t miss 6 exercises for toned thighs that don’t require equipment.
1. Squats
According to Parolini, squats are by far one of the best leg-strengthening moves you can possibly do. She explains, “While squats primarily work the lower body (quadriceps, glutes, hamstrings, hip flexors, inner and outer thighs, and calves), it’s a whole body movement. which will impact core strength, mobility and overall strength. A squat replicates sitting and standing!”
To perform bodyweight squats, lower until your thighs reach a position parallel to the floor or further apart, PureGym explains. Step on both feet to return to a standing position. Be sure to maintain a slight bend in both knees to ensure you don’t lock both legs.
2. Deadlifts
The deadlift is another compound movement that will work your whole body. It also happens to be the most powerful lift you can include in your routine.
“The deadlift will hit the entire posterior chain, including the hamstrings, glutes, and back muscles. Deadlifts can be performed unilaterally (one leg at a time) to help train and correct muscle imbalances “, emphasizes Parolini.
To perform a basic barbell deadlift, a loaded barbell must be in front of you. Bring your body back as if you were about to sit down, orders WebMD. Grasp the bar and thrust your hips forward to stand upright. For balance, push both feet into the ground. Maintain a strong core and a straight back when standing. Then, drive your hips back as you lower the bar toward the floor.
3. Rowing
Another exercise primarily focused on the legs is rowing. So much so that 60% of the exercise comes from driving your legs.
Parolini tells us, “Plus, you move through a full range of motion (from flexing the ankles, knees, and hips in the hold to extending the ankles, knees, and hips in the finish). This full range of motion keeps joints fluid, which aids in healthy movement off the ERG.”
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Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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