many reasons why strong legs are important. It helps you stay active and independent, which is the most important thing. A lot of people don’t realise how important it is to have strong legs. They help you stay mobile balanced and avoid falls and injuries. Sarcopenia is a natural loss of muscle that happens after age 50. It doesn’t help leg strength, though.
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. These exercises can help you get stronger legs or get them back to normal if you are recovering from 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.” With more than ten years of experience in strength training and nutrition, Stott is a well known expert in women’s health, fitness, and empowerment.
She goes on to say, “The difference is that floor exercises don’t put as much stress on your knees and hips and you don’t need to be balanced.” This makes them a great place for women over 60 who want to safely and gradually get stronger.
Starting with easy workouts on the floor or in bed can help you get stronger and more sure of yourself. Your goal should be to move on to standing bodyweight exercises when you feel strong enough over time.
I did 10 minutes of Pilates every day for 2 weeks - my core and posture have never felt better
Stott lists five bed exercises below that help restore leg strength faster than squats alone after age 60.
Bridges for the Glutes
- Put your arms at your sides and press your palms into the mattress. Lie flat on your back with your knees bent and your feet hip-width apart.
- Push through your heels to lift your hips until your body is a straight line from your head to your heels.
- Squeeze your buttocks and hold them for two seconds at the top.
- Bring your hips back down to the starting position.
- Do three sets of 12 to 15 reps.
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Lifts with Straight Legs
- Put your arms at your sides and your legs straight.
- Keep your legs straight and lift them off the ground.
- Use control to lower without letting your legs touch the ground.
- Do 10 to 12 reps on each leg three times.
If you can do these three bodyweight exercises after 60, you’re stronger than most people.
Squeeze Your Inner Thigh
- Put your knees up and your feet flat on the bed while you lie on your back.
- Put a pillow between your knees and press them together.
- Hold for five seconds, then let go.
- Do three sets of 10 to 13 reps.
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Leg lifts while lying on your side
- Start by lying on your side with your legs stacked, your head resting on your bottom arm, and your top hand on your hip.
- Raise your top leg.
- Wait a second.
- Lower slowly.
- Do the same thing on the other side.
- Do three sets of 12 to 15 reps on each side.
Four bed exercises that work your thighs faster than squats after age 65
Slides on the Heels
- 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 stretching it back out, slide one heel back toward your hips.
- Do three sets of 10 to 15 reps on each side.
