The following exercise comes from Jeff Horowitz‘s new book Ageless Strength: Strong and Fit for a Lifetime, which combines balance, strength, and functional exercises to help athletes of any age combat the effects of aging and reach their best fitness.
Strength exercises increase your ability to perform work, which is defined as exerting power over distance against resistance. These exercises provide stimuli to trigger an adaptive response that retains and improves muscular strength and bone density.
ADDUCTOR LEG RAISES
All movement requires the careful orchestration of muscle contractions by the body. Walking and running are particularly complex movements. Keeping the various muscle groups strong enough to complete their task will help avoid injury. The muscles of the inner thigh are one such group, and this exercise is designed to challenge them in an easy and efficient way.
Lie on your right side. Bend the knee of your left leg and place the left foot on the ground in front of the right knee. Your lower arm can be kept on the floor, and your upper arm may be kept on your upward-facing side. Keeping the right leg straight, raise it up as high as possible, and then lower it again. This constitutes 1 rep.
Perform this exercise while holding a light dumbbell in the air.
Lying on your right side, rise to a side plank position, supported by your right elbow and the insole of your left foot, keeping the body as straight as possible. Supported by the left leg, with right leg slightly forward on the floor, raise and lower right leg (as shown below). What makes this exercise so difficult is that in addition to the basic movement, you are now engaging your obliques and gluteus medius muscles in order to hold your body up in the air.
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Ageless Strength is for those who are ready to get back into shape—and into the best shape of their lives. Using a dynamic mix of over 50 simple exercises, Ageless Strength builds sustainable fitness for a lifetime of active pursuits.