It is normal for the body to change with age, but after the age of 40, the muscles of the legs start becoming thin and weak. This problem increases due to sitting for a long time, less exercise and slow metabolism. Experts say that maintaining the strength of legs is not only important for fitness, but also for convenience in everyday lifestyle and protection of joints.
Why are legs weak and thin?
Decrease in muscle mass: With increasing age the muscles of the legs shrink.
Decrease in activity: Sitting for a long time or walking less reduces the strength of the legs.
Hormone and metabolic changes: After 40, metabolism slows down and changes in hormones affect the muscles.
5 effective exercises to strengthen and toned legs:
Squats
Keep your feet shoulder-width apart, sit and rise slowly.
Strengthens the muscles of the thigh, hip and lower back.
Lunges
Slowly bend and rise, placing one foot in front and one behind.
Improves both balance and strength, toned hips and thighs.
Calf Raises
Rise up on the toes of your feet and slowly come down.
The ankles and calf muscles become stronger.
Side Leg Raises
Lying on your side, lift the upper leg and bring it down.
Flexibility of hips and side muscles increases.
Bridge Pose
Lying on your back, lift and lower your hips.
Activates hips, glutes and thigh muscles.
Special Tips:
Do repetitions slowly while exercising.
Initially 10-12 repetitions are enough, increase gradually.
Include a balanced diet and adequate protein along with regular workouts.
If you have joint pain or any injury, definitely consult a physiotherapist or doctor.
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