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Side Leg Raise Exercise

Exercise for Seniors

What this exercise does.

Strengthens muscles at sides of hips and thighs. Use ankle weights to increase resistence when you feel ready.

Exercise Instructions

1. Stand straight, directly behind table or chair, feet slightly apart.

2. Hold onto a table or chair for balance.

3. Slowly lift one leg 6-12 inches out to side. Keep your back and both legs straight. Don't point your toes outward; keep them facing forward.

4. Hold position for 1 second.

5. Slowly lower leg. Pause.

6. Repeat with other leg.

7. Alternate legs until you have done 8 to 15 repetitions with each leg.

8. Rest; then do another set of 8 to 15 alternating repetitions.

Side Leg Raise Exercise

Side Leg Raise for Balance

Do leg raise as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

Side Leg Raise with Balance Exercise

1. Stand straight, directly behind table or chair, feet slightly apart.

2. Hold onto table or chair for balance.

3. Slowly lift one leg to side 6-12 inches out to side. Keep your back and both legs straight. Don't point your toes outward; keep them facing forward.

4. Hold position for 1 second.

5. Slowly lower leg all the way down. Pause.

6. Repeat with other leg.

7. Alternate legs until you have done 8 to 15 repetitions with each leg.

8. Rest; then do another set of 8 to 15 alternating repetitions.

9. Add modifications as you progress.

Extra Exercise Tip: Wrist and Ankle Weights

Wrist and ankle weights are often used by exercisers to add that little extra resistance to the working muscles. This makes any exercise more difficult and as a result helps boost calorie burning. The main problem when making an exercise harder is the body tends to burn more carbohydrates rather than fat. Using ankle weights may also push the cells to burning carbs unless the individual exercising has good cardiovascular fitness. Often overweight individuals lack fitness so exercising with ankle weights for weight loss may not be the best idea.

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