5 Hip Strengthening Exercises for Seniors To Do At Home To Help Improve Mobility


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Staying active and following an exercise routine can make a world of difference as we get older. While the aging process is natural and can’t be stopped, following a healthy lifestyle can ensure we still have a great quality of life in our golden years. With modern medicine, healthier food options, and more comfortable lifestyles than ever before, it is no wonder that life expectancy is longer and more fulfilling than it used to be.

Exercising the Hips

Our hips are one of the most important and complex joints in our bodies, since they allow our lower limbs to move both front-to-back and sideways, which makes them different from most joints, which are made to move only in one direction. Strengthening your hips will improve your balance and mobility, making it easier for you to perform your daily activities.

Strengthening exercises might sound daunting, but there are many simple and easy exercise routines you can follow from your own home, and using only the weight of your own body or items you can find at home.

If you haven’t worked out in a while, or if you’re recovering from an injury, don’t overexert yourself while performing a new exercise routine. This could lead to injuries and leave you in a worse condition than you were before. Instead, slowly increase the intensity and length of your routines, don’t push yourself if you’re feeling pain, and always make sure to wear comfortable shoes that fit well and don’t slip on the ground. Check with your doctor or physical therapist before starting a new exercise routine.

Read on to find 5 hip strengthening exercises for seniors you can start doing at home!

  1. Leg Extensions

This exercise is not only great for hips, but it will also strengthen your lower back and buttocks.

Make sure you perform this exercise on a yoga mat to provide cushion. If you have problems standing up afterwards, you can even perform it on your bed.

To start, kneel on all four limbs and place your pelvis in a neutral position (not too low, not too high). Engage your core muscles and extend your right leg backwards, as far as is comfortable for you. Slowly bring it back to your starting position, and repeat 10 times with each leg.

While performing the exercise, keep your breathing steady and try to keep your hips still.

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  1.  Bent Knee Raises

This exercise will strengthen your abdominal and hip flexor muscles, which will make it easier for you to get up after lying down or sitting, and to maintain an upright position. It will also help reduce lumbar pain. Perform this exercise lying on the ground on a yoga mat, and make sure to keep your core muscles tight and your hips stable. When you’re done, get up slowly and ask for help if necessary.

Lie down on your back with your knees bent, and keep your abdominal muscles tight. Slowly raise your right knee towards your chest, hold for 5 seconds, and the return to the original position. Repeat 10 times with each leg. Make sure to only raise your knee as far as is comfortable.

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  1. Standing Hip Extensions

This exercise is very simple and will strengthen your buttocks and your hips. It is very easy to perform; however, make sure you use a sturdy, well-built chair that can support your weight without budging.

To start, stand behind the back of a chair and grab its top for support. Keeping your right leg as straight as possible, move it backwards while using the chair to support yourself. Keep your core muscles tight and your hips steady. Slowly, return to the starting position. Repeat 10 times with each leg.

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  1. Hip Side Raise

This is another exercise you need to perform using a sturdy, non-swivel chair. It will help strengthen your side hip muscles and increase your endurance, making it easier for you to stand and for longer periods of time, while also improving any hip pain you might be experiencing.

Stand behind a chair, grabbing its back to support your body weight. Keep your core muscles tight, and slowly raise your right leg as high as is comfortable for you. Then, return to the starting position. Repeat 10 times with each leg.

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  1. Hip Abductors

For this exercise, you will need a simple resistance band. If you don’t own one, you can find them at Amazon  or any sports supplies store. Like the previous exercise, this one will strengthen your side hip muscles and improve your balance. Make sure you use a sturdy, comfortable chair that can support your weight.

To start, sit on a chair and wrap the resistance band around your legs, placing it slightly above your knees. Tie the ends together. While keeping your back straight, and your abdominal muscles tight, slowly spread your legs apart using only your hips. Don’t move your knees during this exercise. Then, return to the starting position and repeat 10 times.

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Summary and Final Recommendations

By performing these hip strengthening exercises for seniors, you will work the muscles in your hips, abdomen, lower back, buttocks, and thighs, which will help manage or prevent any painful hip ailments such as osteoarthritis, and improve your balance and stamina. You can perform them several times a week; however, you should always listen to your body and rest when you need to avoid overexertion and injuries. Perform the exercises slowly and at your own pace.

Keeping your body in good shape can be achieved easily and from the comfort of your own home. This will allow you to stay active, healthy, and pain-free to enjoy all the great moments ahead of you!

What exercises do you do at home to keep your hips strong? Tell me about them in the comments below! If this guide helped you or a senior loved one, please share on social!

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