Whether you are a man or woman, once you reach the age of 50, it is vital to strengthen and exercise your muscles on a regular basis in order to reduce your risk of osteoporosis. By toning your thighs with weight training, aerobics or strength exercises, you are helping your bones stay healthy and giving your thighs a toned, youthful look. There are a number of exercises that can be performed to help you tone your thighs in your 50s and beyond.
Wall Squat
Press your buttocks, lower back, shoulders and head flat against a wall. Slightly bend your knees and place your feet approximately 18 inches in front of your body. Slowly slide yourself down the wall until you reach a position similar to sitting in a chair. Keep your knees at hip-width throughout the entire movement. Hold the sitting position for 30 seconds. Repeat for two to five minutes.
Lunge
Begin by placing your hands on your hips and positioning your legs hip-distance apart. Use your right leg to take a large step forward. Your right thigh should be parallel with the floor. As you step, ensure that your knee does not extend beyond your toes. Without leaning forward, allow your left leg to bend behind you, causing your heel to raise off the floor. Push off of your right leg and come back to the starting position. Repeat the lunge with your left leg. Begin by doing eight lunges with each leg and work your way up to more.
Overhead Reach Toe Squat
Begin by contracting your abdominal muscles and entering into a chair pose by lowering your hips into a half squat. Touch your ankles and your inner knees together. Hold a dumbbell or hand weight over your head. Shift your body weight to the balls of your feet. Lift and lower your buttocks approximately 4 inches as you keep the lower portions of your legs completely still. Go slowly to ensure you keep yourself steady. Lift and lower eight times.
Power Walking
Power walking is an exercise that can be performed almost anywhere without the need of any equipment. You can power walk to the park, the grocery store or even to work if you live close enough. Even if you have to drive, you can park as far away from the building as you can to get in some extra steps. A power walk is simply a walk that is faster than your normal stride, but not fast enough to be a run. When you are power walking, you take bigger strides and pump your arms as you go. At least 30 minutes a day will help your thighs, as well as the rest of your body, become toned and lean.
References
- "Thin Thighs in 30 Days"; Wendy Stehling Drumm; 2010
- "Body Electric"; Margaret Richard; 2008
- "Thighs and Hips"; Sara Rose; 2008
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