Strengthening by yourself or finding a personal trainer to suit

February 6, 2024

Find a personal trainer for strengthening exercises as they can help motivate and maximise your routine.

They’ll develop a workout plan to suit your needs and ensure it’s safe.

You should find a personal trainer suited to your level of exercise – you may be new to regular exercise or be an exercise regular. This site may help you to find one in your area. www.lifetimedaily.com

In the meantime here are some strengthening exercises to get you started. To see them in action just YouTube the title such as Abdominal contractions for the elderly

 Abdominal contractions

1. Lie on the floor on a mat or carpet.
2. Keep your back flat, your knees raised and your feet flat on the floor.
3. Take a deep breath and tighten your abdominal muscles.
4. Hold for 3 breaths and then release the contraction.
5. Repeat 10 times.

Wall pushups

1. Stand facing the wall, about 3 feet away. Feet shoulder-width apart.
2. Lean forward, place hands flat on the wall in line with your shoulders.
3. Keep your spine straight, not sagging or arched.
4. Lower your body toward the wall, then push back.
5. Repeat 10 times.

Pelvic tilts

1. Lower one knee to the floor.
2. Place the opposite foot flat on the floor in front of you.
3. Take a deep breath, tighten your buttocks and tilt your hips slightly forward.
4. Hold for a 3-count.
5. Now tilt your hips back and hold for 3 seconds.
6. Repeat 10 times.

Shoulder blade squeeze

1. Stand straight, eyes front, hands at your sides.
2. Squeeze your shoulder blades back toward one another.
3. Keep your shoulders down, not hunched up, for 3 seconds.
4. Release and repeat 8 to 12 times.
5. You can perform this exercise seated if you prefer.

Toe taps

1. Sit in a chair with your feet flat on the floor.
2. Keeping your heels flat, lift your toes high enough to feel your shin muscles working.
3. Repeat 20 times.

Heel raises

1. Sit in a chair with your feet flat on the floor.
2. Keeping your toes and balls of your feet flat, lift your heels.
3. Repeat 20 times.

Knee lifts

1. Sit in a chair with your arms resting, but not pressing on the armrests.
2. Contract the quadriceps muscles and lift your leg.
3. Your knee and the back of your thigh should be 2 or 3 inches off the seat.
4. Pause for 3 seconds and slowly lower your leg.
5. Complete 8 to 12 repetitions and repeat with the opposite leg.

Read our post on how dumbbells can improve your strength.