Page 49 - Seniors Today - January Issue

Increasing any physical activity, such as dancing, will improve your energy levels and sense of well-being
lower down your leg. Repeat maximum
10 times with adequate rest. This same
exercise can be done for the opposite leg
also.
Buttock exercises will improve the
muscle mass and strength. Lie on your
abdomen. Lift left leg and thigh up with
knee straight. You should feel tight on the
butt. Hold for 10 seconds and lower your
leg. Then do the same with your right
leg and repeat 10 times. After 10 times
of individual leg and thigh lift, you can
do both legs and thighs lift together with
both knees straight. This exercise will help
strengthen and tighten your buttocks.
Part – II
Thigh widen exercises will improve
thigh and waist balance. Lie on your
back, join your thighs and legs together,
straighten your knees and lift both legs
up to 30 degrees. Now widen both thighs
and legs apart as much as possible. Hold
for 5 to 10 seconds, then join your thighs
and legs together and lower both your legs.
Repeat this for maximum 10 times.
Inner thigh stretch will improve the
flexibility of thigh and groin region. Sit
SENIORS TODAY | ISSUE #19 | JANUARY 2021
on your buttock erect, bend your hip and
knees, place your feet together on ground/
bed. Then move your thighs apart. Place
your hands on each knee and pull your
knees further apart. You can feel the
stretch sensation on inner aspect of thigh
and groin region. Hold the stretch for 10
seconds and then bring your thighs closer.
Repeat this stretch for 10 times
Outer thigh stretch Sit on the floor
with your legs straight out in front of you
and your hands on either side of your
hips. Bend your right knee and bring it
toward your chest and place your right
foot outside of your left thigh. Hold for
10 seconds. Now switch to the other leg.
Repeat for maximum 10 times.
Keep fit, be active and increase blood circulation
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