Lift your hips and hold for 2 seconds
The exercise helps activate the buttock and lower back muscles, enhancing stability for hip joints.
Lie on your back on the floor, bend your knees, 2 legs as wide as your hips. Focus your force on your heels to push your hips up until the whole body forms a straight line from your shoulders to your knees.
Tighten your buttocks and hold them in the highest position for 2 seconds. Gradually lower your hips back to the starting position. Perform 2-3 sets, each set 10-12 times. Take a 45-second break between sets.
Raise your leg to lie on your side combined with a slight rotation to the outside
The exercise focuses on training the middle buttocks - a group of muscles that plays a key role but is often overlooked. Weak middle buttocks are the main cause of most knee pains, pelvic problems, and impaired balance in older adults.
Lie on your side, legs straight, stacked on top of each other, lower hips in contact with the carpet. Gently rotate your upper leg outwards so that your toes are slightly pointed towards the ceiling.
Keep your legs in line with your body, slowly lift your legs at an angle of about 30 degrees. Lower your legs slowly and controlledly. Perform 2 sets, each set 12 - 15 times for each side. Rest for 30 seconds when switching sides.
Rotate your hips in a standing position
This is a hip training exercise through the entire range of movement on 3 planes, helping to overcome hip mobility limitations.
Stand up straight, 2 legs as wide as your hips. Gently lean your hand on a sturdy chair to keep balance. Push the center of your body to one leg.
Raise the knee of the other leg to the hip level. Slowly use your knee to draw 5 circles in the air while still maintaining balance. Turn in the opposite direction and rotate 5 more circles. Do 2 circles in each direction for each leg.
Sit down and stand up
This is considered an effective hip exercise because it accurately reflects movements in real life. This exercise is also one of the most powerful clinical predictors of independence and reduced risk of falls in older adults.
Sit in the front of a sturdy chair, place your feet flat on the floor, right below your knees. Crouch your arms in front of your chest. Lean slightly forward.
Stand up completely without using hands, knees or any other support. Stay calm and slowly lower your body back to your seat. Perform 2-3 sets, 10 sets each. Take a 60-second break between sets.
