By Josée Lavigueur
Your thigh muscles give your body a solid base, which is essential for balance and stability. Here’s two exercises you can do at home.
EXERCISE 1
Squats
- Sit on a stable chair.
- With both feet firmly planted on the floor, shoulder-width apart and pointing straight ahead, gently lean forward from your shoulders, extend your arms for balance, and stand, bringing your hips (buttocks) under your shoulders; your trunk should be straight, and your abs should be engaged to stabilize your core.
- Lower your body towards the chair until your buttocks just brush the seat (or you’re sitting), and then stand up again as in Step 2.
- Repeat this sequence two to eight times, depending on your comfort level. Make sure to keep your feet pointing straight ahead. (You may find that they angle outward after a few reps.) The last few reps should feel a bit more difficult so that your muscles become stronger with each workout. For more of a workout, dispense with the chair and aim to get your buttocks down to where the chair’s seat would be.
VARIATION
Mini-squats, in which you don’t stand up fully, are just as effective as chair squats.
EXERCISE 2
Assisted Lunges
- Holding on to a chair or a counter (or a friend!), place your left leg in front of you and your right hand on the top of the chair. Your right leg should be extended comfortably behind you.
- Gently lower your body by bending your left leg; focus on keeping your knee aligned—it should move in line with your foot. Choose the range of motion based on your comfort level, but don’t descend more than 90 degrees.
- Gently stand up again, keeping your back straight.
- Repeat two to 12 times and then switch legs.
PRO TIP
If you have joint problems, such as osteoarthritis, try doing these exercises with less range of motion. It’s essential to keep moving with as little pain as possible. Exercises like lunges and squats can seem intense, but they’re important.
