Exercise for thigh strength?

Question

I am 50 and suddenly realized I have no strength in my thighs. Getting up off the floor or from a squat is very hard to do. Will pilates be of value? I need something I can start at home. I don't have a bike. What would be a good start on increasing the strength in my thighs?

Answer 1

Good strength in your quadriceps (the muscles on the front of your thighs) and hamstrings (those on the back) is important not just for practical moves like getting up off of the floor but also for important alignment issues like keeping your knees in place. It's never too late to work on your strength!

First, have you discussed this with your doctor or trusted medical professional just to make sure everything is OK and to clear you for physical activity, especially if you're not already active. He/she may be able to recommend a few exercises to you and/or a good physical therapist (who could be covered by your medical insurance).

You will want to do some weight-bearing exercises to increase your leg strength; most of these will probably involve standing. As much as I love Pilates, I find that it does not increase my lower body strength as much as it does for my core. Many of the exercises in Pilates and other related disciplines are doing lying done, a fact which does affect what one gets out of the exercise. That said, I still do the Pilates exercises in additional to my cardio and standing movements like squats because it's important to cross-train, to make sure to work the muscle from different angles and in different ways.

Some exercises you might want to try:

For your quadriceps:
*Wall squats: Stand with your back against the wall. Have your feet a little away from the wall at about the width of your hips. Lower your body down as far as you can go - but no lower than the point where your legs form a 90 degree angle. Hold as long as you can, then push up by driving through your heels. Work up to holding for 30 seconds to 1 min., and then repeating this a couple of times.
*Mini squats: Stand with your legs about the width of your hips. (Make sure your weight is over your heels rather than your toes; if you can't lightly lift or wiggle your toes, you're leaning into the front of your feet too much.) Pull in your abs, squeeze your buttocks, and keep your back straight as you lower yourself down into a slight squat. You want your buttocks to sink back, like they're reaching for a chair behind you. In fact, you may want to position a chair there as a guide. Try not to lean forward too much, and don't let your knees go over your toes. Then, engaging the tops of your thighs, push upwards from your heels. Repeat. Work your way up to going down to where your legs form a 90 degree angle and/or try little pulses in the slight squat position.
*Static lunges: Bring one leg in front of you, and bend it until your leg is about at a 90 degree angle. Extend the other one straight behind you. You may want to lean on support (e.g. hold a broomstick) until you feel comfortable standing in this position. Root your weight in your front heel and engage the top of your thighs. Make sure your thigh is straight and not pushing out to either side. Work up to holding for 30 sec. to a 1 min., and then switch sides.
*Step-ups: Find something such as a stair, stepstool, or large book. Practice raising yourself onto the step not by pushing off with your lower leg but by engaging the top of your raised leg's thigh. Repeat with the other leg.

For your hamstrings:
*Lower yourself onto all fours, with your arms directly under your shoulders and your knees directly under your hips. Keep your spine as straight as possible by pulling in your abs. Raise one leg, which you can keep straight or bent. Slowly raise and lower your leg (maybe 6, 8, 10, or 12 times), and then do little pulses. Don't let it touch the floor until you have finished that set. Repeat with the other leg.
*Mini-lunges: You may want to experiment with going forwards vs. going backwards. Some people find one easier and/or better for their knees. Stand tall, with your hands on your hips or on a support. Take one step forward/backward and sink down, but no lower than 90 degrees. Make sure your weight is in your heels, just like with the squats, as you push off, engaging the front and back of the thigh.
*Here are two exercises from the Pilates side leg series. Lie on your side, with your head, shoulders, and hips in a straight line. You may want to bring your legs slightly forward for these exercises. Keep the bottom leg straight and on the floor as you raise the top one. With control kick the top leg forward as far as you can while keeping the rest of your body still, keeping it paralell to the ground, and then sweep it backwards by squeezing the back of your thighs and buttocks. Again, keep the leg parallel to the ground, and only go as far as you can before you can feel your torso start to move or bend. Repeat this 5-10 times on each side. Another exercise is very similar, but you add in a bicycle action. Move the top leg forward in the same way, then squeeze the back of your thighs to bend your knee. Move your knee slightly behind you, and then squeeze the top part of your thigh as you straighten the bent leg and then swing it forward again. After you've done 5-10 reps, go in reverse. Use the back of your leg and buttocks to move the straight leg slightly behind you and then bend it; after you've moved your bent leg slightly in front, squeeze the top of your thighs as you straighten that leg and then move it behind you to begin again.

For both:
*Bridge: Lie on your back with your feet on the floor a few inches to a foot from your buttocks. Engaging the back and front of your thighs, raise your body off of the floor so that it forms a straight diagonal line from your knees down to your shoulders. Hold for a few seconds, and then release. Repeat. To make this more challenging, hold for longer intervals, place a small weight on your hips as you go up, or try pulsing up and down in the upper position.

I agree that cardio activities like walking, swimming, or aerobics (even step aerobics) will also help you build up some strength, but you will need to make a conscious effort to do some of these strength exercises or some like them if you want real improvement.

Best of luck to you as you regain your strength!

Answer 2

I would definitely look in to pilates. It's great for overall body conditioning. It will give you a toned look with a "practical" muscular physique.
If your knees are good, you might try lunges to increase thigh strength. You might also try aerobics. Most programs that are offered in video specifically target the buns and thighs.

Answer 3

pilates are great. start off with as much of a squat as you can, and lunges are good too. walking and running. or go to a gym

Answer 4

walking/running are the best exercises for your thighs. you can try going up flights of stairs. yes, pilates are great.