many reasons why leg strength is important. The most important thing is that it helps you stay active and independent. A lot of people don’t realise how important their legs are for staying mobile, balanced, and avoiding falls and injuries. Unfortunately, sarcopenia is a natural loss of muscle that happens after age 50 and does not help leg strength.
We talked to an expert to find out five bed exercises that can help you get your leg strength back faster than squats after 60, whether you want to build it up or get it back after an injury.
Nikkiey Stott, BSN, AAAI/ISMA-CPT certified coach, 3x Pro Bodybuilder (OCB), and co-founder of WarriorBabe, says, “When you’re lying down, you can still strengthen a lot of the same muscles that squats work, like your glutes, quads, hamstrings, and inner thighs.” Stott is a well-known expert in women’s health, fitness, and empowerment. She has been strength training and eating well for more than ten years.
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She goes on to say, “The difference is that floor exercises take the pressure off your knees and hips, and you don’t need to be balanced.” This is a great place for women over 60 to start rebuilding their strength in a safe and controlled way.
First and foremost, starting with easy workouts on the bed or floor can help you get stronger and more confident. Your goal should be to move on to standing bodyweight exercises when you feel strong enough over time.
Stott lists five bed exercises below that help restore leg strength faster than just doing squats after age 60.
Bridges for the Glutes
- Lay flat on your back with your knees bent and your feet hip-width apart. Your arms should be at your sides with your palms pressing into the mattress.
- Push through your heels to raise your hips until your body is straight from head to heels.
- Squeeze your butt and hold it for two seconds at the top.
- Bring your hips back to where they were before.
- Do three sets of 12 to 15 reps.
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Straight Leg Lifts
- Put your arms at your sides and your legs straight.
- Keep your legs straight and lift them both off the floor.
- Use control to lower yourself without letting your legs touch the ground.
- Do 3 sets of 10 to 12 reps on each leg.
You are stronger than most people if you can do these three bodyweight exercises after 60.
Squeeze Your Inner Thighs
- Put your knees up and your feet flat on the mattress while you lie on your back.
- Put a pillow between your knees and squeeze them together.
- Hold for five seconds, then let go.
- Do 10 to 13 reps in three sets.
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Leg Lifts While Lying on Your Side
- Start by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand on your hip.
- Raise your top leg.
- Hold it for a second.
- Lower slowly.
- Do the same thing on the other side.
- Do three sets of 12 to 15 reps on each side.
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Slides for the heel
- To begin, lie flat on your back with your legs on the bed.
- Put your arms at your sides and gently push your lower back into the mattress.
- Before you lengthen it back out, slide one heel back toward your hips.
- Do 10 to 15 reps on each side three times.
