If you’re 30 and over, you best listen up.

The natural decline in muscle as you age is no joke.

This can make performing daily tasks and movements much more difficult.

man performing lunges exercises to regain muscle mass in your legs

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It’s time to get moving!

Themuscles in your legsare to thank for a lot of things.

According toWebMD, they allow you to rotate and extend your legs in all directions.

woman doing burpees exercises to regain muscle mass

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They also help your knees bend and your toes point properly.

Havingstrong, sculpted leg musclesas you grow older boosts your balance, helping to prevent falls and injuries.

All you need is your body weightno fancy equipment required!

woman wall sit exercise, demonstrating how to get rid of thigh fat fast

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There’s also a combination of isometric, power, and normal-paced exercises.

you’ve got the option to make every exercise easier or harder depending on how you feel.

Taking a little run after will help you cool down and tie together all the exercises."

step-ups exercises to regain muscle mass in your legs

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Perform each exercise for 60 seconds on and 30 seconds off two times in a row.

Wrap up these exercises with a 200-meter run for a full workout.

Burpees

To perform Burpees, begin in a standing position before jumping down to assume a plank.

man performing split squats lunges exercises to slow muscle aging

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Push through your feet, keeping your shoulders lined up with your wrists.

Lower your body to the floor, then rise back up to a plank.

Jump your feet up to your hands, and rise to stand.

woman performing glute bridge exercises to regain muscle mass in your legs

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Now, you have the option of doing a jump or tuck jump for an additional challenge.

Start this exercise by standing tall with your back pressed up against a wall.

Bend so that your knees form 90-degree angles and the backs of your legs are parallel to the floor.

Step-ups

For Step-ups, position a sturdy block in front of you.

Put your right foot on the block, making sure your right leg is bent.

check that there’s not much weight on your left leg as you tap it to the block.

Then, using control, lower your left leg to the floor, followed by your right leg.

This completes one rep. Alternate legs.

Begin this exercise standing tall with your legs positioned hip-width distance apart.

While you’re doing that, bend your right knee to form a 90-degree angle.

Step your left leg back to the position you started in to complete one rep. Alternate legs.

Bridges

Last but not least, lie on your back, and bend your knees.

Squeeze your glute muscles as you bring your hips up toward the ceiling.

Be sure to keep your feet on the ground.