When post 50s work out with famed celebrity trainer Joel Harper, they have a few problem areas they'd like to target, and the thighs are high on the list. Harper showed Huff/Post50 the best thigh workouts, guaranteed to tone and strengthen your quads.
This exercise is a three-for, hitting your arms, abs and thighs, Harper said.
Come onto all fours (your hands positioned under your shoulders and your knees under your hips) and curl your toes under and lift your knees one inch off the ground. Bounce 50 times.
Get on all fours with your hands positioned under your shoulders and your knees under your hips. Curl your toes under; lift your knees gently off the ground and bounce 50 times in a row.
The bounces are only one inch high up and down; your elbows are soft the entire time, and there should be a straight line from the top of your head to your tailbone.
To strengthen your lower abs and quads, do this move, Harper said.
Stand up straight with your hands pressed together as if you were praying, your thumbs pressing lightly into your chest. Pull the top of your head away from your heels. Lift your right leg off the ground and bring your right knee all the way up so it is aligned with your hip.
With your knee staying in the same position, sway your ankle like a pendulum from side to side, keeping your stomach pulled in and your chest lifted.
Do this swaying motion 25 times before switching legs and repeating on your left leg 25 times. If this is too easy, do quad sways 50 times on each leg.
Now that you've completed these two exercises, give your quads some love with this after-workout stretch.
Come down on all fours. Put your left foot and put it where your left hand is. Bring your left hand to your left quad and gently lean forward. Take your left hand and grab your right ankle, pulling your right heel toward your tail bone.
If this is hard on your knee, put a folded towel underneath your knee for cushion. Hold this position for five deep inhales and then switch sides. "If one side is tighter than the other one go back and repeat the tighter side," Harper advised. "Keep your stomach active and do not arch your back."