You might suffer from weak leg muscles as you get older because of nerve pressure, not drinking enough water, and less physical activity. This weakness can also be caused by diseases like diabetes, which leads to weak leg muscles, numbness, pain, and frequent cramps. So here are 5 basic types of exercises to help strengthen your leg muscles.
First: Aerobic exercises
Walking, cycling, and water exercises are important aerobic workouts that help build your leg muscles and improve blood flow there because they help regulate your blood circulation. You can do one of these exercises 5 times a week for 30 minutes each timeor for whatever duration and frequency you choose. Just make sure to exercise more often, and wear comfortable sports shoes while doing them.
Second: Home exercises
You can do these exercises at home. They are easy to do and also help strengthen your calf muscles.
Exercise duration: 15 minutes
Equipment used: Yoga mat
Target muscles: Leg muscles
Instructions:
- Do these exercises daily until you get good results as soon as possible.
- Lean on a wall when doing these exercises whenever you need to so you don’t fall.
Heel Raises Exercise:
This is an important exercise that strengthens your calf muscles and keeps your body balanced. It protects you from falls because calf muscles help balance the body when moving. To do this exercise, follow these steps:
- Keep your feet apart.
- Lift your heels up for a few seconds then go back to the starting position.
- Repeat this exercise 10 times before moving to another one.
Calf Stretch Exercise:
This exercise helps you stretch and elongate, giving you a feeling of comfort. It also gets rid of cramps and their associated pains. To do it, follow these steps:
- Stand facing the wall
- Stretch your arms forward until they touch the wall
- Stretch your left leg straight behind you until you feel it fully stretched.
- Bend your right knee forward, and press your heel firmly on the ground until you feel the muscles stretch.
- Repeat this exercise with your right leg until you complete 10 times for both legs.
Hamstring Stretch Exercise:
You often get tight calf muscles and hamstrings together. This exercise helps you stretch these areas. Follow these steps to do it:
- Stand with your legs apart so one foot points straight ahead.
- Bend your back forward until you feel a stretch in your glutes.
- Repeat this with your other leg until you do 10 times on each side.
Tandem Balance Exercise:
Like the exercises before, this one strengthens your calf muscles. To do it, follow these steps:
- Stand straight with your right foot in front of your left foot so your right heel touches the toes of your left foot.
- Hold this position for 30 seconds then switch legs.
- Repeat this exercise 5 times on each leg.
