Leg Workout for Older Women

Women who want to keep their bodies agile and healthy as they get older need to incorporate regular exercise into their weekly routine. The Centers for Disease Control and Prevention recommends that older adults get at least 150 minutes of moderate exercise per week. To target your legs specifically, choose exercises that are gentle on your joints -- such as yoga stretches -- and combine them with cardio exercises that work the legs, such as walking, jogging, swimming or an elliptical routine.

  1. Modified Downward-Facing Dog

    • This version of Downward-facing Dog gives your legs a good workout without the added wrist or shoulder joint pressure -- something that can be a concern to women as they age. To perform this exercise, you'll need a sturdy chair or wall. Stand about 2 feet away from a chair or the wall and position your feet hip-distance apart. Make sure that your toes are pointing straight ahead of you. Hinge forward at the hips and either place your palms directly on the wall in front of you, on the back of a chair or on the chair seat, depending on your level of flexibility. You should feel muscular engagement along the entire back of your legs and buttocks. Hold this position for 30 seconds to one minute.

    Seated Leg Lifts

    • Seated leg lifts are an efficient leg workout that can be performed even if you are a woman with mobility issues. To perform this exercise sit on the edge of a sturdy chair with a straight spine and your feet flat on the floor. Extend your feet away from the chair until both legs are straight. Keeping the inner thighs glued together, start to lift both legs off the floor as high as you can. Engage your core muscles to help you lift your legs even a bit higher. You may want to hold onto the chair seat or armrests for more support during this exercise. Hold your legs in the air for one to two counts and return your legs to the floor. Perform 10 to 15 repetitions or stop once your muscles are fatigued.

    Bridge Pose

    • Traditionally, Bridge pose is performed while lying on the floor. Women who have difficulty getting on the floor, may lie on a bed instead. Lying down on your back, bend your knees and place the soles of your feet flat on the floor. Tilt your hips toward your chest to bring more stability to your pelvis and lower back. Press your feet into the floor and lift your hips off the floor as high as they'll go. Use your hands on your lower back for a gentle support if you require a modification. Hold Bridge pose for up to 30 seconds or until your muscles fatigue.

    Toe Stand Calf Raises

    • Round off your workout and maintain shapely legs with an exercise that specifically targets the calf muscles. To perform calf raises, stand about 6 inches away from a wall and place your palms on the wall for support. Press your toes into the floor and lift your heels, engaging your calf muscles. Gently lower your heels back down to the floor. For a more difficult modification, try practicing calf raises on the lowest step of a set of stairs. Holding onto the railing, stand at the edge of the step so that your heels hang off the edge. After you raise up onto the balls of your feet, allow your heels to drop below the edge of the step, stretching your calves. Perform 10 to 15 repetitions or stop once your muscles have fatigued.