After age 55, thighs that are sagging don’t usually get tighter from going to the gym every now and then. Not just when you stop lifting heavy things does muscle tone fade. It fades when you stop using your muscles every day. I’ve coached adults over 55 for years, and the best results come from doing controlled tension exercises on a regular basis, not from working out on machines every now and then. When you work on your quads hamstrings and inner thighs every day with focused effort firmness comes back much faster than most people think.
A lot of people think that exercises done while sitting won’t be hard enough for the legs. You think that because you do them casually. When done with strict timing full contraction, and deliberate bracing, seated leg work can make your muscles very tired. The secret is to spend time under stress and stay engaged.
This eight-minute routine has four moves each of which lasts two minutes. Don’t rush, move with control and focus on squeezing the muscles you’re working every time. Taking short breaks between exercises keeps the tension high and the results coming.
If you can do this many pushups after 50, your upper body is very strong.
This exercise works the quadriceps which are the main muscles that make the thighs firm. I often do controlled extensions with clients over 55 because they work the front of the thighs without putting too much strain on the knees. The pause at the top makes the muscles work harder and for longer.
Sit up straight on the edge of a strong chair. Stretch both legs out until they are almost straight, then hold for a full second while squeezing the quads. Slowly lower for three seconds, then do it again. Keep your back straight and don’t lean back as you get tired.
How to Do It
- Sit up straight at the edge of the chair.
- Put both legs out in front of you.
- Stop and squeeze your quads.
- Slowly lower for three seconds.
- Do it over and over for two minutes.
Minutes 2–4: Seated Hamstring Curls with Alternating Heels
The back of the thighs often gets weaker faster than the front, which makes the tissue look loose. This drill works the hamstrings by having you drive your heels into the floor. When clients work out both the front and back of their legs on a regular basis, I’ve seen a big difference in the tone of their thighs.
Sit up straight and press one heel firmly into the ground while pulling it back a little bit without moving the chair. You should feel a strong contraction in your hamstring. Hold for two seconds, let go and switch sides. Keep your posture straight and your tension steady for the whole two minutes.
How to Do It
- Sit up straight with your feet flat.
- Put one heel on the floor
- Pull the heel back without sliding
- Keep the contraction for two seconds.
- Keep switching sides.
Loss of muscle in the inner thigh is a big reason why people look saggy. Focusing on the adductors makes the legs more stable and firm at the same time. I do this a lot because it works out a part of the body that most people don’t pay attention to.
Put a small pillow or ball between your knees. Sit up straight and squeeze tightly for three seconds before letting go slowly. Keep your shoulders relaxed and your core tight. For two full minutes you will feel very tired from continuous contraction and controlled release.
How to Do It
- Sit up straight with the object between your knees.
- Squeeze your knees together tightly.
- For three seconds, hold
- Let go slowly
- Do it again for two full minutes.
This last move works on your hip flexors quads, and core stability all at once. Alternating leg lifts work on coordination while keeping the thighs engaged all the time. Clients have been able to get their thighs back to looking firm when they commit to slow, controlled marching with planned stops.
Sit up straight and raise one knee toward your chest. Hold for two seconds while tightening your core, and then slowly lower. Switch sides without leaning back or holding on to the chair tightly. For the last two minutes keep your breathing and posture steady.
How to Do It
- Sit up straight with your feet flat.
- Raise one knee toward your chest.
- For two seconds
- Lower with control
- Change sides all the time.
