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Your hips play a key role in healthy aging. They enable you to perform various daily activities, from standing to walking to climbing stairs, no matter what your age!
So, it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life.
It’s never too late to turn things around! Regularly strengthening the hip muscles with targeted exercises is the best way to stay healthy and mobile. Start by incorporating these nine hip-strengthening exercises into your routine.
Workout Instructions to Follow:
If you struggle with your balance, feel free to grab a chair, couch, or even the wall to hold onto while performing the standing exercises.
For best results, perform these exercises at least twice a week.
Photo Credit: ShutterstockLie on your back with knees bent and feet flat on the floor, hip-width apart.
Engage your abdominals, push your feet into the floor, and squeeze your glutes as you lift your hips.
Your knees, hips, and shoulders should be aligned in the top position.
Lower your hips to the floor with control. Perform 10 repetitions, 3 sets.
Photo Credit: Get Healthy UGet on all-fours with your hands directly under your shoulders and your knees directly under your hips.
Extend your right leg behind you and flex your right foot so your weight is on your toes.
Squeeze your right glute and hamstring to lift your right heel toward the ceiling. Make sure to keep your abs tight and back straight.
Slowly lower your right foot to the floor and repeat 10 times, 3 sets. Switch sides.
Photo Credit: Get Healthy UGet on all fours with your hands directly under your shoulders and your knees directly under your hips.
Engage the outer thigh muscles and glutes to lift your left knee to the side. (Much like a dog next to a fire hydrant!) Keep your knee bent at a 90-degree angle and torso facing the floor.
Slowly lower your left knee and repeat 10 times, 3 sets. Switch sides.
Photo Credit: Get Healthy USit in a chair with feet hip-width apart on the floor.
Keeping your back straight and chest lifted, push your feet into the floor to stand.
Return to a seated position with control. Perform 10 repetitions, 3 sets.
Try not to use your arms as you sit and stand, unless needed.
Photo Credit: Get Healthy ULie on your right side with both legs extended, feet flexed. Use a pillow or support your head with your right hand.
Place your left hand on the floor in front of your torso to help you stabilize.
Keeping your feet flexed, engage the outer thigh muscles and glutes to lift your left leg as high as is comfortable.
Slowly lower your left leg. Preform 10 repetitions, 3 sets. Do all reps on one side before switching to other leg and repeat.
To make this exercise harder, loop a small resistance band around your ankles.
Photo Credit: Get Healthy UStand with feet slightly wider than shoulder-width apart, toes pointed forward.
Shift your body weight to the right leg. Push your glutes back and bend the right knee until it reaches a 90-degree angle and the left leg is straight.
Return to the starting position. Alternate sides doing 10 repetitions, 3 sets.
Photo Credit: Get Healthy ULie on your right side with your knees bent and hips stacked. Use a pillow or support your head with your right hand.
Place your left hand on the floor in front of your torso to help you stabilize.
Keeping your heels glued together, engage the outer thigh muscles and glutes to lift your left knee as high as is comfortable.
Slowly lower your left knee. Perform 10 repetitions, 3 sets. Do all reps on one side before switching.
To make the exercise harder, loop a small resistance band around your thighs, just above the knee.
Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
The 10 Yoga Poses You Should Do Everyda
Photo Credit: Shutterstock
With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.
Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?
Photo Credit: Shutterstock
Ab workouts aren’t limited to athletes and the under-30 crowd!
As a matter of fact, seniors rank as one of the top groups who should be doing core strengthening exercises regularly because targeting your midsection with exercises that sculpt and strengthen is key to staying healthy and active.
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