Standing exercises for inner thigh strength after 55

Strengthen and tone your thighs by adding these moves to your routine.

Ah, the natural aging process. After you reach the age of 55, many things happen to your body. Your estrogen levels drop, which causes body fat to break down, and so does your muscle mass. These issues can cause decrease muscle tonethinner skin and accumulation of sebum in you inner thighs. The result? thick thighs. And if you don’t add the right movements to your routine, this area won’t get dark and firm.

We with Michael D. PopOutreach athletic trainer at Baytown Methodist Hospital in Houston shares five standing exercises that can help strengthen your inner thighs after age 55 compared to the gym machines. Pope received his Bachelor of Science in Athletic Training from Texas Baptist University and has been with Tactical Strength and Conditioning since 2008.

“The following exercises can provide many benefits in terms of strength and stability in the lower limbs. The inner thigh muscles, or ‘adductors’, are responsible for bringing the leg closer to the midline. These muscles are often neglected in training and can lead to injury if not properly strengthened,” Papa tells us. “Training these specific muscles to activate through proper movements and form increases stability within the joints and leads to better balance and strength. This is important as we age, due to the decline in hormones that promote muscle growth and bone density.”

Regular exercise can help increase these hormones, which in turn reduces the risk of injury and falls. Here are five standing moves to add to your routine.

Lateral lungs

“The side lunge is a great variation of the lunge and hamstring. It targets the adductor muscles, which provide active and controlled eccentric (extender) contractions that help improve hip and thigh strength and mobility.”

1. Stand tall with your feet hip-width apart.
2. Take a big step out to the side with your left leg, press your hips back, and drop into a side lunge.
3. Press through your left heel to return.
4. Repeat on the other side.

Bandage supplements

“Bandy extensions are an isolated adductor exercise that only focuses on that particular contraction. It’s a very common movement used in the rehabilitation of hamstring injuries, and I recommend adding them to injury prevention programs. This exercise increases stability as well as strength in the adductors,” said Pope.

1. Start by placing a resistance band around the ankle and the tension will go away from the leg.
2. Stand tall with your feet shoulder-width apart.
3. Bring the band leg in and control the resistance as you return to the starting position.

Broad skates

Pope says, “The extended stretch is a variation of the pose where the legs are spread farther apart than a traditional squat. What this position does is activate more of the adductor muscles. This position also allows for a deeper stretch for those who are dealing with a lack of leg range of motion.”6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall with your feet shoulder-width apart.
2. Stretch your arms out in front of you or put your arms at your sides.
3. Bend at the knees and hips until you fall into a squat.
4. Lower yourself until your thighs are parallel to the floor.
5. Press to return to your feet.

Deadly sumo

Pope explains, “The sumo deadlift is the same as the lunge, except that it starts in a low position. This movement can mimic movements that are used every day, such as picking up heavier objects off the ground.”

1. Stand tall with your feet just shoulder-width apart.
2. Hold a dumbbell or kettlebell and stand with your chest tall and flat.
3. Return the movement to the starting position and maintain the same position.

Adductor slides

“Adductor slides are similar to the side lunge, except that the leg that moves out remains in contact with the ground as it slides out and returns to the starting position. Constant contact with the ground allows active participation throughout the movement of this exercise,” notes Pope.

1. Start by placing a towel on the floor and place one foot on it.
2. Keep that leg straight as you kick it out while the opposite leg bends and you lower your hips.
3. Return the extended leg to the starting position.
4. Repeat on the other side.

Alexa Mellardo