• Lower body exercises can be done seated or standing without tools.travel image by peejay from Fotolia.com
  
  As you age, your chance of falling increases. Also, your general strength and stamina can wane. Even bone density decreases. Exercising is a great way to stay physically and mentally active according to HelpGuide.org. Lower body exercises in particular can improve balance, which can prevent major falls, and provide endurance for activities of daily living like walking. Seniors can enjoy quality of life longer with simple exercises that are not strenuous or hard to follow.
  
  

Standing Leg Curls

• Standing leg curls strengthen the hamstrings (back of thighs) and improve balance. Do these while standing close to a wall or chair for support. Place both hands on the chair back or the wall. Stand with feet and knees close together. Bring the right heel toward the buttocks by bending the knee and kicking the foot back. Do this 8 to 10 times. Repeat this exercise with the other leg.
  
  

Seated Knee Lifts

• Seated knee lifts strengthen the hip flexors (important for walking) and front of the thighs. Sit in a straight-back chair. Lift the right foot off the ground. Then, lift the right knee up toward the ceiling several inches and lower back down (you can put the foot down each time or keep it lifted for more of a challenge). Complete 8 to 10 repetitions. Then repeat with the opposite leg.
  
  

Thigh/Buttocks Squeeze

• Strong buttock muscles can protect the low back from injuries. Strengthen your thighs and buttocks with a thigh/buttocks squeeze. Sit in a straight-back chair. Place a rolled up towel vertically between your thighs at mid-thigh level. Squeeze your inner thighs together for a count of four seconds while also contracting the buttocks muscles and then relax for four seconds. Repeat 8 to 10 times.
  
  

Side Leg Raises

• Side leg raises improve balance. Stand next to a chair or wall. Lift the foot farthest away from the chair off the ground slightly and point the toes. Now, raise the whole leg out to the side (abduction) and hold for three to five seconds. Then bring the leg and foot back in. Repeat 8 to 10 times. Now, stand on the other side of the chair and perform the exercise with the opposite leg.
  
  

Heel Lifts

• Heel lifts are a form of plantar flexion and strengthen the calf muscles. Stand behind a chair. Hold on to the chair with both hands. Rise up on your toes as high as you can. Hold for three to five seconds. Then bring both heels back to the ground. Repeat 8 to 10 times.
  
  

Foot Taps

• Foot taps strengthen the ankles, shins and calves. Sit in a straight-back chair with feet on the ground. Toes are pointing forward. Tap your toes of both feet on the floor 15 to 20 times. Then, tap your heels of both feet on the floor for 15 to 20 times. Keep your heels together and bring the balls of your feet out several inches to the sides (pigeon-toed) and tap your toes 15 to 20 times. Then, bring your toes together and take your heels out several inches wide (knock-kneed) and tap your heels 15 to 20 times.