how to strengthen weak legs

Massage

Regularly massaging your legs helps improve circulation so that more nutrients reach the weak muscles to make them stronge

Enjoy Regular Walking

Walking is a gentle exercise that helps build strength in your legs as it firms and tones the muscles. It also improves circulation.

Leg Strengthening Exercises

You can strengthen weak legs using a series of exercises that target all the major leg muscles.

leg exercise to strengthen weak legs

Some of the best exercises that you can do at home are heel slide, quad press, straight leg raise, hamstring strengthening, Swiss ball squats, lunges, hip abduction side lying, adductor squeeze, resistance band knee extension and resistance band hamstring curls.

You must do these exercises 3 or 4 times per week, provided they do not cause or increase pain.

You can also do yoga and Tai Chi.

Enjoy Sunshine

Vitamin D deficiency is associated with muscle weakness, according to a 2002 study published in the American Society for Clinical Nutrition journal. It also helps regulate two minerals – calcium and phosphorus, which are important for healthy bones.

Spending some time in the sunlight can help provide vitamin D as your body makes this vitamin with the help of the sun’s ultraviolet (UV) rays. Simply expose your legs to early morning sunlight for 10 to 15 minutes daily.

Also, eat more vitamin D-rich foods like salmon, sardines, mackerel and fortified milk, orange juice or cereal. You can even take a supplement, after consulting a doctor.