12 exercises to have strong legs for all ages

From running to weightlifting there are many ways to keep your legs strong.

But is there a simple Workout exercise that can train the whole leg and is suitable for all ages? Definitely yes and 12 below will be what you are looking for.

Note : This exercise is provided by physiotherapist Marilyn Moffat - who is also the author of " Age Defying Fitness ". During the exercise, if you develop pain symptoms or any other problem, you should stop exercising and consult your doctor.

1. To start, we will focus on the ankle. Moffat says strengthening the ankles is important because they will help maintain balance. On a small note, keep your knees straight with this exercise.

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2. Go in place with a beat of one second going up, one second going down (maybe slower than what you see in the picture below). Let's start doing these 5 exercises for each foot and then you can increase it up to 25 times.

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3. Walk with your heel. This will activate the muscles on the front of the shin. Try to walk to the end of the hallway and then return. Note that you cannot stoop to this movement.

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4. Next, turn your back to the wall to make a "pretend" move sitting like the image below. Place your arms like the football pitches and keep this posture for a minute. You can stretch your movements up to 3 minutes.

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For this exercise, it is important to remember that the ankle is always ahead of the knees. To make sure you're in the right position, try lifting your toes off the floor. If you can do that, you are in the right position.

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5. From this movement, you will need a carpet. Lay down on the carpet and create a bridge posture like the image below with arms crossed. Hold one leg up and hold it for about 30 seconds. Repeat the action with the other leg.

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6. For the next move, you need to shift the center of your mind to one side with one leg folded and put your head on one arm. Raise your remaining leg for 10 seconds and increase it to 30 seconds for later exercises.

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After that, put your foot up and down and the goal is to maintain it for about 30 seconds for a workout.

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Continue with this pose but this time put your feet sideways for about 30 seconds for one workout.

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Also pose above but you will rotate your left foot in a circle, starting with clockwise direction.

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Continue to rotate counterclockwise.

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To finish, you will bring your left leg up high, your feet straight and pulled down with your heel bent, doing so for about 30 seconds.

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7. Finally, you can practice your thigh muscles. Hold one of your legs up for about 30 seconds and then strain the thigh muscles of the other leg. When done, return to the original position and repeat again.

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8. Switch to an enhanced position, place your hands and knees on the carpet to form a table-like posture. Straighten one leg out and try to keep it parallel to the rest of the body. Hold position for about 30 seconds.

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9. To practice the thigh muscle, bend your legs like in the image below and hold this position for about 40 seconds. Repeat steps 8 and 9 for the other leg.

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10. If you want to challenge yourself more, you can practice the back thigh muscle in the Plank position. At this time, both hands are straight, against the carpet, one leg is raised, hold the posture for 30 seconds and rebuild with the other leg.

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11. This action requires an elastic band and upright. After that, place your foot on the tape, pull it until the string is tight and step 5 right, continue to step 5 left. You can practice more with 10 steps on each side.

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12. The best final action is to rely on the wall to ensure balance. Still leaning on the tape, but instead of moving sideways, you will put your foot up / down in place. Start with 5 beats, then switch legs and increase to 10 beats for the next exercise.

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Wish you success and have strong legs as you want.