An Exercise Routine For The Over 60s - Part 2
You may be older in years but that doesn't mean you have to give up on exercise altogether. We have put together three of the best exercises to give much needed movement to your lower body. It can also help strengthen your muscles. Top up on your fitness and look great thanks to VideoJug's short exercise program.
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You will need
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Exercise 1, Assisted Squats
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Step 1:
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Start position
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Stand with your feet shoulder width apart and holding onto an upright work bench or a chair if exercising at home.
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Step 2:
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Lowering and lifting
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Lower your body towards the floor keeping your knees behind your toes. Push with your heels and thigh muscles and return to the start position. Be careful not to lock out your knees at the joints.
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Step 3:
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Breathing
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Inhale through your nose as you lower your body and out through your mouth as you raise your body up.
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Step 4:
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Review
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Once you are familiar with this exercise, perform 10 repetitions.
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Exercise 2, Leg lifts
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Step 1:
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Start position
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Using a mat or a towel, lie back with your knees bent and feet together flat on the floor. Your palms should be facing upwards. This stops you from using your hands to push off with.
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Step 2:
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Lowering and lifting
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Lift your feet off the floor and curl your hips backward bringing your knees up and towards your head. Lower to the start position to complete one repetition. Make sure you keep your head flat on the floor.
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Step 3:
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Breathing
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As you lift your knees up breathe out and as you lower your feet to the floor, breathe in.
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Step 4:
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Review
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Once you are familiar with the movements, do 10 repetitions of this exercise.
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Exercise 3, Leg curls
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Step 1:
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Start position
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Continue lying on a mat on the floor with your legs up in the air and knees slightly bent and palms still facing up.
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Step 2:
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Lifting and lowering
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Curl your hips backward bringing your legs toward your head, return to the start position for one repetition. Make sure to keep the tension on your abdominal muscles.
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Step 3:
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Breathing
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As your legs move towards your head breathe out of your mouth and as you lower your legs breathe in.
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Step 4:
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Review
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Once you are familiar with the movements, do 10 repetitions of this exercise.
