Atrophy occurs in your muscles when they are not used for a prolonged period of time. Causes include sedentary lifestyles, injuries or extended immobilizations. Maintaining strength and lean muscle mass can help to improve your energy and overall feeling of wellness and self-confidence, and can help to keep your metabolism working at its maximum capacity. It's never too late to engage in a strength-training program and improve your condition, no matter the cause. Start slowly, and increase the intensity and amount of exercises as you gain strength.
Step 1
Do the chair bump squat. This exercise is particularly beneficial if you have not worked out in a while due to lifestyle choices or injury, and helps maintain proper form while you build up the muscles used during squats. Place a chair approximately a foot behind you. Stand with your feet hip-width apart and pointing forward. Bend your knees and lower down as if you are going to sit in a chair. Stop when your buttocks bump the seat of the chair, and push through your feet to return to standing position. Complete a total of 10 repetitions.
Step 2
Complete a set of step-ups. This exercise helps to strengthen your glutes, hamstrings and quadriceps. Place a step or bench on the floor in front of you at a height according to your ability -- start with a step that is approximately 1 foot tall. Lift your right foot and place it on the step or bench; push through your foot to step up onto the bench, keeping your left foot hanging in the air. Lower back down by placing your left foot on the floor first, and then the right. Do 10 repetitions and repeat on the left side.
Step 3
Lift your legs in order to strengthen your inner and outer hips. This exercise also improves stability. Stand about a foot in front of a wall, chair or sturdy structure, with your feet together and facing forward. Place one or two hands on the wall or structure in front of you. Lift your right leg out to the right until it is parallel to the floor. Lower it to starting position, for one repetition. Complete 10 to 12 reps and then repeat on the left side.
Things You'll Need
- Chair
- Step or bench
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