4 min learnNew DelhiFeb 5, 2026 06:00 AM IST
Bhagyashree Dassani, 56, lately gave a glimpse of her leg day routine on the gymnasium, the place she may be seen doing workouts like leg press, leg extension, seated hip adduction, and seated calf increase. “The leg muscular tissues are the largest muscle teams of your body, and as you age, it’s important to maintain them activated and robust. Solely strolling received’t assist. You must do weighted workouts to maintain them in good situation. So right here’s a easy routine,” she captioned the submit on Instagram.
Within the video submit, she added, “While you hit the gymnasium to do a focused leg exercise, don’t overlook to train all of the muscle teams. Start with the largest muscles within the physique — the quads (leg press); steadiness it with the hamstrings (leg extensions); seated hip adduction (adductor and glutes), and sitting calf raiser for the calf muscular tissues.”
Taking a cue from her candid admission, we requested an professional how lower-body energy turns into non-negotiable in health. “The leg muscular tissues are the most important muscle teams within the physique and play a vital function in mobility, steadiness, metabolic well being and long-term independence. Her routine reinforces the concept that strolling alone just isn’t sufficient to keep up muscle mass and joint stability over time,” mentioned marketing consultant dietitian and health professional Garima Goyal.
The demonstrated workouts embody concentrate on focused energy coaching for the thighs, hips, and calves. “Actions reminiscent of seated calf raises strengthen the decrease legs and enhance ankle stability, which is important for steadiness and fall prevention. Seated hip adduction targets the interior thighs, supporting pelvic stability and knee alignment. Leg extensions isolate the quadriceps, that are vital for on a regular basis actions like standing up from a chair or climbing stairs. The leg press engages a number of muscle teams collectively, together with the quadriceps, hamstrings, and glutes, serving to construct practical energy that interprets instantly into each day exercise,” mentioned Goyal.
From a well being perspective, leg resistance coaching presents advantages past muscle tone. Sturdy lower-body muscular tissues enhance insulin sensitivity, assist higher blood sugar regulation, and contribute to the next resting metabolic price. This turns into particularly vital for girls as they age, when hormonal adjustments can speed up muscle loss and scale back bone density. Weight-bearing and resistance workouts assist counter these adjustments by strengthening each muscular tissues and bones.
What stands out in Bhagyashree’s strategy is the emphasis on consistency and managed motion quite than depth alone.
“These machine-based workouts permit for safer loading of muscular tissues with correct type, lowering pressure on the joints whereas nonetheless offering sufficient stimulus for strength positive aspects. This makes such routines appropriate not only for health lovers but in addition for midlife and older adults when guided appropriately,” mentioned Goyal.
Incorporating structured leg exercises right into a weekly routine helps energy, mobility, and long-term high quality of life. It’s a reminder that health after 40 is much less about aesthetics and extra about preserving operate, independence, and resilience within the years forward.
Story continues beneath this advert
DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
