A person’s muscle mass naturally declines as they age. It’s estimated that you lose between 3% and 5% of your body weight every ten years after you turn 30. Aside from making daily tasks and movements more complex, this can hurt your health.
Staying active, strong, and in good health is the best gift you can give yourself. Listed below are five bodyweight exercises to help you regain leg muscle mass.
Leg muscles play a significant role in many things in your body. In addition to bending your knees, they allow your toes to point appropriately. Developing strong and sculpted leg muscles helps prevent falls and injuries as you age.
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Stefania Xytakis, a personal trainer on Fyt, the largest personal training service in the nation, revealed five exercises to regain muscle mass in your legs. It’s all about your body weight!
Xytakis said, “These exercises are beneficial because they consider all sides of the leg and all the muscles involved. You can make every exercise easier or harder based on your feelings. Cooling down and tying all the exercises together will help you cool down.”
Perform each exercise twice, for 60 seconds each time. You can finish this workout with a 200-meter run.
Burpees
Assume a plank position before jumping down to perform Burpees. Maintain a line between your shoulders and wrists. Lie flat on the floor, then rise to a plank. Rise to your feet and stand.
Wall Sits
Wall Sits burn your muscles. Stand tall with your back against a wall. Ensure your knees are 90 degrees and your legs are parallel to the floor.
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Step-Ups
Use a sturdy block for step-ups. Put your right foot on the block, your right leg bent, lift your body onto the block and straighten out your right leg. Tap your left leg lightly to the league. Lower your left leg and right leg using control.
Lunges
Stand tall with your legs hip-width apart. Lower your left leg to just a few inches off the ground. Then bend your right knee to 90 degrees. BrStep your left leg back to where you started to complete one rep.
Bridges
Lastly, bend your knees and lie on your back. Squeeze your glutes as you lift your hips. Be sure to keep your feet on the ground. Raise your heels while lifting your hips to finish one rep for a little extra challenge.