Five Quick Leg Exercises for Obese Women
Whether interested in increased health, fitness, or weight loss, obese women need to exercise.
One of the most complained about areas of a woman’s body is her legs. This article will focus on five quick leg exercises for obese women. Some classic exercises, such as lunges and squats, can be injurious to obese women. These leg exercises for obese women do not utilize complicated machinery and can be modified to fit with the obese woman’s level of current fitness.
Leg Exercise for Obese Women – Knees Up Marching
Marching in place does double work when it comes to exercising. First of all, there are cardio-vascular benefits to the physical movement. Second, marching in place, especially when lifting your knees to level with your waist, is a great leg exercise for any obese woman.
Leg Exercise for Obese Women – Kick Backs
This exercise is great for any woman, obese or not. While standing straight up, simply kick back with alternating legs. Try to keep the leg straight as you kick, or bend it slightly. This leg exercise helps your hips and buttocks become more firm and toned. It is also a great leg exercise for obese women as it can strengthen the hip area and reduce pain and stiffness.
Leg Exercise for Obese Women – Side Leg Lifts
These classic leg exercises are perfect for obese women. They require you to lie down on the floor on your side, propped up on one elbow. Then, slowly lift the top leg up, hold it for a second, and slowly bring it back down again. Doing this leg exercise slowly increases the muscle use and is less stressful on the joints. Repeat with the other side.
Leg Exercise for Obese Women – Hello Dolly
This leg exercise with the rather humorous name begins with the woman lying on her back. Like the leg lifts, this exercise should be done slowly and easily for maximum effect and minimum injury. From the prone position, the woman should raise both legs straight up. Then, carefully lower them away from each other to the sides. This leg exercise is great for the obese woman, as it has no impact. It works the inner thigh muscles.
Leg Exercise for Obese Women – Heel Raises
This last quick leg exercise for obese woman helps to strengthen ankles and calf muscles. You can do it in a variety of ways. The first, and easiest, method is to stand on the floor with your feet shoulder-width apart. Then, simply raise up on your toes, hold that position for five seconds, and lower back down again.
You can also do this exercise by standing on the edge of a thick books or large brick, or even on the edge of a step. Be careful that you do not extend your heels down too far, or you might injure your ankle tendons. Obese women should be careful when supporting their body weight at the edge of something.
This list of five quick and easy leg exercises for the obese women will help her develop strength in her legs. Doing them for a small time every day, or every other day, will help to prevent injury and leg strain. They can even assist in a change of lifestyle, fitness, or achieving weight loss goals.
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purplecrazymom | Aug 12, 2007 | Reply
Whoever wrote this article is obviously not obese and never has been. Several sound good, however, several need to be on the floor or on your back. If you were really understood obese people, you would know that this is very difficult if not impossible for us. I know we need to exercise which is why I was researching this topic, however, why don’t you consult several obese people before you print stuff to see if it is even a good selection for us.
Melanie | Aug 21, 2007 | Reply
I am the author and I used to weight 360 lbs. Not only is that obese, it’s morbidly obese. These are some of the exercises I did to stay strong and lose weight. Of course, some people will not be able to do them – I understand that – but the medical field defines obese as anything over 30% of ideal weight. That means a woman who is ’supposed’ to be 150 is obese at 195. I don’t call that obese, but it technically is.
When I was that heavy, one thing that helped me was looking up senior citizen exercise. I did a lot of my strength buildling sitting in a chair.
Cheri Groom | Sep 17, 2007 | Reply
Hey, maelanie,
Thank you for writing about this under served population. you are right on target with so much of what you say about the fitness industry’s. Yet much is changing and contibues to improve as compassionate professionals find new ways to accomodate and inspire larger persons.
Just a correction that may have been overlooked in the proofing stage. It is important as it may confuse readers who are trying to reproduce these exercises.
“Prone”refers to a position in which the anterior (front) side of the body is facing downward. In your description of the “Hello Dolly” exercise, you may have meant to say “…from the supine position…” in describing the start position for this exercise. In all of the exercises it would be important to breath continuously and to maintain a strong and stabile position of the pelvis and spine. Only move through a range that you feel you can control.
I wish the best to all who are hanging in there. One step at a time – getting better every day.
Cheri Groom, ACE, AFAA
Cheri | Sep 17, 2007 | Reply
Speaking of proofreading…
Sorry “Melanie”
Nana | Jun 9, 2008 | Reply
purplecrazymom hits the target right on the head…as it is difficult to get up from a chair much less off the floor after you exercise…and add the fact that I am in my mid-sixties…well, if I happen to still be around when you are in your mid-sixties…please let me know how easy you think it is then? Of course, if you are already in good shape, that wouldn’t be a problem…but, not at 60+, overweight by about 120 pounds, arthritic joints…no, don’t believe so. If you can figure out some exercises to do while sitting in a straight chair…please post them…and I will check the site from time-to-time.
Cathy | Aug 24, 2008 | Reply
I’m going to try these, I agree that lying on the floor is not a possibility at my weight (250/ 54yrs old with arthritis) – I would never be able to get up. But I’m willing to try them lying on the bed for a start and take it from there.
Rae | Sep 4, 2008 | Reply
Melanie is offering suggestions that will not only improve the health of those who make a conscience choice to read this but it sounds like she does take circumstances into consideration. Yet, the majority of you, who again made a conscience choice to read her suggestions, have done nothing but ridicule her and attack her. Why? All she’s trying to do is help those who are seeking advice and suggestion. If it doesn’t apply to you then take from it what you can and keep looking. I just don’t understand why it was so important to you “purplecrazymom” to attack someone for trying to help and assume that she doesn’t understand you or your situation. This world would be a MUCH better place if people would stop assuming and stop trying to hurt other people because they themselves are hurt and miserable. That’s my opinion and remember it is only an opinion. Doesn’t make it right and doesn’t make it wrong.
Keep trying to help Melanie. I’m sure there are others who are thankful you have taken time out of your day/night to help them get to a better place in their lives.
Kaye | Sep 15, 2008 | Reply
Thanks Melanie! This is truly helpful
.
808heavyweight | Sep 19, 2008 | Reply
All those complaining, have you gotten off of your lazy asses & tried?? Ever thought of improvising a bit? or is your brain just that lazy to think for itself as well? These are her own techniques & she’s sharing it. WTF? Here’s an easy one. Walk!!!!!
B | Oct 11, 2008 | Reply
you can do floor exercises while laying on a bed to get your regimen started, then once you can get up and down off the floor easily, do them on the floor. that is how i did it. you still get results
ARCreated | Nov 12, 2008 | Reply
I think what some of the ladies meant was this…being overweight by more than 80 lbs puts certain limits on movement – my clients that are over 250 lbs don’t want to get on the floor…I was doing research to help find suggestions for exercises for these clients…I was looking for something outside the norm and although I appreciate Melanie’s thoughtful attempts these exercises do not seem specifically designed for limited mobility, morbidly obese exercisers…PS I you would like the world to be a better place I suggest not calling people lazy and fat and other ugliness! JMHO
Blu | Dec 1, 2008 | Reply
My goodness. Drama on the internet!
(…..I didn’t wanna be left out……)
looking for help | Dec 15, 2008 | Reply
Maybe next time you should include senior citizen, arthritic, obese,limited mobility, outside the norm, NOT ON THE FLOOR exercises in your search. If it doesn’t fit what your looking for then MOVE ON with your search. The world would be better without complainers and people that say “I CAN’T”, also.
T | Dec 16, 2008 | Reply
IF LYING ON THE FLOOR TO EXERCISE IS TOO MUCH TO ASK TO CONTRIBUTE TO SAVING YOUR LIFE, … THEN JUST DIE DAG-GONE-IT!
Light | Jan 26, 2009 | Reply
I work with obese patients, and I often modify moves that would typically be done on the floor by asking them to be done lying in bed. Try those exercises in your bed first (because I know most of us are able to lie down there!) and move to the floor once you get stronger.
Gonzo | Feb 10, 2009 | Reply
Thank you Melanie!
I must say, your exercises improved my strength imense. And to be honest getting up from the floor was simply an extra exercise
)
hotrod | Mar 2, 2009 | Reply
melanie, thank u much. i’ve been searching for a place to start and i’ve found it here! Ladies all it take is to start loving yourself to get you motivated. instead of walking to the fridge the next time a craving hits walk past it to the end of your driveway and back!!!
Clearly | Mar 31, 2009 | Reply
Clearly, the writer has never been fat.
And clearly, a lot of commenters have never been fat. Bully for you.
And CLEARLY, people who ARE fat and have arrived here are looking for ways to get exercise started. Exercises written by somebody who has no clue what fat people need and negative comments by ignorant people aren’t helpful. Not that you’re here to help. Clearly.
nanarobin | Apr 17, 2009 | Reply
I am 53 and obese. I found the exercises a great start. Although I couldn’t do them with great ease, the more I tried the easier it got. Thank You, Melanie. I now have confidence to go to the gym (in front of others)to workout on the weight machines. Slow and steady.
lovely | Jun 8, 2009 | Reply
whoever wrote this article did a great job.I was very helpful and insightful and some of the exercises on here I have already been doing, but the ones I have not done will definitely be implemented in my exercise regimen.P.S I’m a 300lb plus woman so those that are complaining stop and try to do it.
Nia | Jun 20, 2009 | Reply
)Melanie Thank you every little bit helps. I am currently 375 lbs and 36 years old. No lies nO excuses! I am obese because I ate my way through my problems like so many of us do. These excercises are a start. I think there is something wrong in the brain of an obese person. Something that automatically finds the negative in our situation. That something whatever it is keeps us bound and negative about this process. The first thing we say is I can’t because…… Now I don’t discount those of us who are seriously having difficulty moving around due to health and other issues associated with the weight. I hope that others take the advice and start small and modify the movements as they can. As for me, I am going to start tonight with wach excercise with reps of 10 or 15 and see where it takes me
obese mum | Jun 25, 2009 | Reply
thank you darlin for takin the time to publish these excersis on line. great job
Kimber | Jul 2, 2009 | Reply
I am morbidly obese and after reading the suggestions am intending on implementing them to the best of my ability. If I need to modify them to suit my situation, so be it. The world would be a better place if we could stop the negativity and replace it with encouragement, appreciation, consideration, and a simple, “Thank You for your time and thought.” I am saddened by the ignorance, disrespect, and negativity. Melanie’s intentions are sincere, and she DOES know what it’s like to be obese (according to her comment on August 21, 2007)… So for future “posters” and seekers of help… A mere thank you, would suffice. Remember what the Little Engine that Could, said? “I think I CAN”… not, CAN’T.
Thank You, Melanie and those who are positive and encouraging.
Laurie | Aug 17, 2009 | Reply
Thank you Melanie, I am feeling so helpless like there is nothing out there for us that I am excited to try and do what I can. If I can\’t do something then I am smart enough to move onto try someting else. If I can even just to 3 things from this list it is better then what I am doing which is nothing!! I suffer from very bad back pain, I am hoping these will help build some muscles in my core which I am sure can only help my back. Do you recommend anything else for lower back strength for obese? Thanks!