4 Gym Moves That Work After 55

Hit the gym and add these sit-up movements to your rotation.

Balance training is an essential but highly underutilized workout method. While many gym goers head straight to the treadmill, rowing machine, or weight room and do a few simple balancing exercises This can prove to be quite helpful when it comes to promoting your overall health and longevity. That’s why we joined this logan herlihy From The Essential Prescription, who has been in the fitness industry for nearly 10 years, four lessons to learn sitting exercises He improve balance Faster than yoga after 55.

“The more muscle you have, and that muscle is made up of type 2 ‘fast twitch’ motor units, the more likely you are to have better general ‘balance’ as you age,” explains Herlihy. “This will make you less susceptible to losing your balance in the real world, and this is one of the most important things that will prevent a simple ‘slip’ from turning into a devastating and debilitating fall.”

For those who want to promote balance—even those who are new to it strength training– Here are five seated exercises that will improve the shape, strength, muscle quality and balance of your legs.

seated leg press

“If you had to pick one exercise for overall leg development, this would be it. A leg press done properly will target everything from your hips to your ankles,” explains Herlihy.

Choose a weight that feels challenging but allows you to perform the prescribed repetitions with solid form.

1. Sit on the leg press machine, press your back into the pad and place feet hip-width apart on the platform.
2. Your knees should be just below a 90 degree bend.
3. Hold onto the handles or sidebar for support.
4. Press through both heels to extend your legs.
5. Use the controls to return to the starting position.
6. Your last rep should feel as if doing 2 more reps will be challenging.
7. Complete 3 sets of 15 to 20 reps with about 2 minutes of rest between each set.

seated leg extension

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“This exercise will directly stretch your quadriceps (the front of your thighs). In the (longevity study), leg extensions are the primary exercise used to increase quadriceps strength and thickness,” Herlihy says. “Avoid ‘bouncing’ in the contracted position. Instead try squeezing your quadriceps for a full second when extended. This will directly target the rectus femoris muscle (the small muscle that bulges just above your knee joint in well-developed quads).”

Choose a weight that will allow you to complete the prescribed reps with solid form.

1. Set the seat so that your knee aligns with the pivot point of the leg extension machine.
2. Line up the leg pads around the lower third of your shin, just above your ankle.
3. Grab the handle.
4. Slowly lift the weight and spread your legs until your legs are almost straight.
5. Stay on top before using the controls to go down.
6. Your last rep should feel as if doing 2 more reps will be challenging.
7. Complete 3 sets of 15 to 20 reps with about 2 minutes of rest between each set.

seated leg curl

“This exercise specifically targets the hamstring muscles. The muscles in the back of your thighs that help with posture, balance, and sitting for long periods of time become overly tight as we age,” Herlihy tells us.

1. Sit on the leg curl machine, placing the backs of your lower legs against the padded lever.
2. The thigh pad should fit snugly on your upper thighs.
3. Slowly pull your heels down and back, bending your knees to control the weight.
4. Hold at the bottom for a moment before returning to the starting position.
5. Your last rep should feel as if doing 2 more reps will be challenging.
6. Complete 3 sets of 15 to 20 reps with about 2 minutes of rest between each set.

seated access

“The adductors are one of the most overlooked areas of leg training. Men typically avoid this machine like the plague. However, these inner thigh muscles are extremely important for horizontal movement, which makes them extremely important for balance,” explains Herlihy.

1. Adjust the seat height so that your hips point back and your lower back presses into the pad.
2. Place your inner thighs in front of the padded lever and grab the handle.
3. Press the pad inward while squeezing your inner thigh muscles.
4. Use the controls to release.
5. Your last rep should feel as if doing 2 more reps will be challenging.
6. Complete 3 sets of 15 to 20 reps with about 2 minutes of rest between each set.

Alexa Melardo