Squat
Squats help strengthen the glutes, quadriceps and core muscles. This is the foundation of functional strength. This move helps increase mobility and support balance, which is naturally impaired with age.
Start by standing up straight, with your legs shoulder-width apart. Stretch your arms out in front of you or place your hands on your hips. If needed, use chairs for support.
Bend your knees and hips as you lower yourself into a squat position. Lower your body until your thighs are parallel to the ground. Press on your heels to stand up. Do 3 sets of 15 reps.
Lift your legs to the side when standing
This exercise targets the outside hips and stabilizes the muscles to help maintain good balance. Healthy hip joint system helps reduce the risk of falls and joint pain, while improving gait and mobility.
Start by standing straight, feet hip-width apart and holding your hands to your hips or clinging to a sturdy chair or wall as a support. Activate your core and move your weight to your left leg.
Keep your right leg straight and your toes point forward as you lift your right leg to one side as high as you can. Hold it up for a while before lowering it. Repeat on the other side. Do 3 sets of 15 reps for each leg.
