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Fitness isn’t only for young people whose bodies can still go to whatever rhythm is playing at the moment. It’s definitely a priority too with the elderly who need to possess it now more than ever. Today in this blog post, we’re sharing the very best hip strengthening exercises for seniors. The hips are certainly a crucial body part for the mobility that depends upon it. For the elderly, the hip joint truly becomes a challenge. But fret no more because we have compiled hip exercises that will loosen it up again. Seniors will have good hips again in no time and be able to maintain it as well!
Benefits of Hip Strengthening Exercises for Seniors
Before we dive into the said exercises, let’s first talk a bit about their overall benefits. First of all, take note that the hip joint is a ball and socket joint. The round head of the thigh bone fits into the cup of the pelvis bone. Moreover, the really important takeaway here is that the hip is held in place by ligaments and muscles. Now, that’s what all of us must always target in our exercises, whether senior or not. These ligaments and muscles must really be strong, so that the hip will always be in good condition.
Furthermore, doing hip strengthening exercises will target other areas as well. For example, any kind of knee pain will surely be alleviated with hip strengthening exercises. It’s because the hip controls the position of the knee. At the same time, wears and tears in the muscles that support the hip will be prevented with such exercises too. Since seniors are also very much at high risk to osteoarthritis, these hip exercises will truly do a lot of miracles!
Seniors who do hip strengthening exercises will also be able to improve their lean muscle mass. Additionally, they’ll boost their stability and balance which is indeed a necessity in their age. An increase in the blood flow as well as in strength also happen as a result of a good hip exercise. Lastly, elderly people will be able to maintain a healthy weight.
Best 9 Hip Strengthening Exercises for Seniors
Before doing these exercises, it’s advisable to consult your physician first as well as a fitness coach or trainer. By doing so, you’re sure that what you’re putting your body into is 100 percent safe for you. Always bear in mind that as a senior, your body isn’t as fit when you were younger. Many precautions should be taken into consideration when it comes to working out or exercises.
Now, here are some of the best hip strengthening exercises for seniors. They’re all easy and will really make the hips reach their optimum condition for such age:
1. Standing Hip Extensions
This exercise will work out, not just the hips, but also the butt. First thing to do is to stand with your feet while facing the back of a chair. Important reminder though to have a sturdy chair with you. Next, hold on to the top of the chair for your balancing. Then while grabbing onto it, keep your right leg as straight as possible while moving it backward. Just make sure that the knee is completely straight while doing so. After that, perform the move with the other leg.
Perform these as per the recommended number of repetition by a fitness professional. Other little reminders while doing this exercise is to maintain your upper body’s proper alignment. At the same time, tighten the muscles in your stomach. Additionally, don’t forget to exhale during the exact movement.
Lastly, you can challenge yourself by putting on ankle weights. Just make sure to consult a professional first on the right weight of those ankle weights.
Photo Credits: Loverbeauty
2. Standing Hip Flexor
Next in the list of the best hip strengthening exercises for seniors is this one. Take note that this exercise will target the small muscles in the hips that are responsible for picking up your leg. Moreover, you’ll also be able to work out your glutes as well as hip abductors.
First thing to do is to stand with your feet while facing the back of a chair. Important reminder again though is to have a sturdy chair with you. Now, see to it that you’re far enough to lift your leg up in the air. While doing so, grab tightly onto the chair with both of your hands.
To do the movement, you have to keep your other leg straight. Now, lift your other leg towards your chest with a knee bent. After that, put the leg down and repeat again. Then you’ll do the same on the other leg.
Perform these as per the recommended number of repetition by a fitness professional. Other little reminders while doing this exercise is to maintain the straightness of your back. On the other hand, you can slightly bent your knees if they’re not in good condition. Just bear in mind that the important takeaway here is to bring the knees as close to the chest as possible.
Lastly, you can challenge yourself by putting on ankle weights as well. Just make sure to consult a professional first on the right weight of those ankle weights.
Photo Credits: How to Unlock Hip Flexors
3. Hip Abductor
This exercise will work on and improve your balancing skills. Take note that you’ll need a resistance band here. Ask your fitness coach/trainer to what kind of band is good for you.
First thing to do is to sit on a chair. Important reminder again though is to have a sturdy one with you. It’s always a must to avoid any kind of injury in the duration of the exercise. Then the next step is to wrap the resistance band around your thighs, just right above the knees. Make sure to tie tightly too. After that, spread your legs apart at the knees using your hips.
Perform these as per the recommended number of repetition by a fitness professional. Other little reminders while doing this exercise is to keep your back straight against the back of the chair. You’ll also know that you’re doing this exercise right if you feel a resistance in your outer thighs. Moreover, the said resistance will induce burning sensations that are certainly normal.
Lastly, you can challenge yourself by using a more difficult resistance band. However, always consult a professional first because your safety is the topmost priority.
Photo Credits: ACE Fitness
4. Straight Leg Raise
Next in the list of the best hip strengthening exercises for seniors is this one. First thing to do is to lie on your right side. Next, bend your right leg while resting your left foot on the ground. Then slowly raise your top leg off the ground for about 2 feet. Hold that for five seconds or more before lowering it down. After that, you’ll repeat the movement again and will do so with the other leg. Of course, you’ll be laying on your other side for the latter.
Perform these as per the recommended number of repetition by a fitness professional.
Photo Credits: My Health Alberta – Government of Alberta
5. Wall Slide
This exercise will require you to stand upright with your back against a wall. Important reminder again though is to make sure that it’s a sturdy wall. It’s always a must to avoid any kind of injury in the duration of the exercise. Then take note that your feet should be shoulder-width apart.
Next thing to do is to slowly but surely bend your knees. Do so while sliding your back down until your knees are bent at a 45-dgree angle. It’s advisable to follow that angle and not go any further for your safety. Then make sure to hold that position for five seconds or more, depending on your stamina. After that, straighten your knees while sliding up the wall again.
Perform these as per the recommended number of repetition by a fitness professional.
Photo Credits: Dark Iron Fitness
6. Hip Marching
Next in the list of the best hip strengthening exercises for seniors is this one. This exercise will target your lower body. The latter’s strength will definitely be improved. At the same time, your walk endurance will also be better than ever! Also, it’s known that at your age, it’s already hard to pick up things from the ground. However, this exercise will absolutely do miracles for you!
First thing to do is to sit on a chair with your feet flat on the ground. Next is to raise your right knee as high as possible while still maintaining comfort. Then lower it down. Now, alternate lifting your knees up. Furthermore, perform these as per the recommended number of repetition by a fitness professional.
Other little reminders while doing this exercise is to inhale during the lifting of the knees. Of course, exhale during the lowering movement. Always make sure that you’re breathing normally throughout the entire exercise. At the same time, don’t do too much that will lead to fatigue
Lastly, you can challenge yourself by moving from slow to moderate speed. Additionally, you can resist the upward movement of your knees. You can definitely do so by placing your hands on your thighs and pushing downwards.
Photo Credits: NHS
7. Sit to Stand
This exercise will alleviate the loss of independence in seniors. It’s because this exercise will improve your overall body strength! Doing this exercise regularly will give you so much confidence in yourself!
First thing to do is to stand with a chair behind you. Make sure that your knees are just in front of the seat. Important reminder again though is to have a sturdy chair with you. It’s always a must to avoid any kind of injury in the duration of the exercise. Next step is to lean forward while bending your knees and lowering yourself towards the chair. Obviously, you’re imitating a sitting movement. However, you should stand back up to a full upright position before you touch the chair. Furthermore, perform these as per the recommended number of repetition by a fitness professional.
Indeed, this exercise is a bit challenging for your age. So important thing to take note is to not be so hard on yourself. Just do this slowly but surely. Other little reminders while doing this exercise is to inhale during the upward movement. Of course, exhale during the corresponding downward movement.
Again, this one is a bit harder than the other exercises on this list. For this reason, you can definitely place your hands on your knees for support. At the same time, bend from your hips. Now, you can also sit all the way down if you’re feeling really tired.
Lastly, you can challenge yourself by using hand weights. Just make sure to consult a professional first on the right weight of those hand weights.
Photo Credits: Versus Arthritis
8. Lunges
Next in the list of the best hip strengthening exercises for seniors is this one. This exercise will tone your legs while strengthening your quad muscles. Moreover, this will improve your standing and balancing skills.
First thing to do is to stand with your arms on your sides or at your hips. Makes sure that your feet are shoulder width apart. Next is step forward while maintaining your upper body vertical. Then push back up to the starting position. Take note that you must switch legs while repeating this movement. Furthermore, perform these as per the recommended number of repetition by a fitness professional.
Other little reminders while doing this exercise is to inhale during the forward movement. Of course, exhale during the corresponding backward movement. Lastly, you can challenge yourself by bending your knees a little deeper. At the same time, you can opt for hand weights too. Just make sure to consult a professional first on the right weight of those hand weights.
Photo Credits: Griswold Home Care
9. Partial Squats
Last on this list of the best hip strengthening exercises for seniors is the partial squats. This exercise will certainly enhance your lower body flexibility as well as overall balance. Your quad muscles and hip flexor’s strength will definitely be improved!
First thing to do is stand while grabbing on a chair to balance. Important reminder again though is to have a sturdy chair with you. It’s always a must to avoid any kind of injury in the duration of the exercise. Next is to bend your knees as high as possible without discomfort. Then lower it again. Perform these as per the recommended number of repetition by a fitness professional.
Other little reminders while doing this exercise is to inhale during the upward movement. Of course, exhale during the corresponding downward movement. Lastly, you can challenge yourself by grabbing onto the chair with only one hand. Additionally, you can also use just a finger or no hands at all! Just make sure to do what you can and not go any further than that. Once again, your safety is the topmost priority.
Photo Credits: Lake Park Retirement
WRAPPING UP
Old age isn’t a hindrance to maintaining your best shape and overall physical health. Just as what you read in this blog post, there are exercises you can do at this phase of your life. These will not only improve your overall health, but will also give you a much better sense of well-being. Just make sure that you’re doing these to the best that you can while in a safe environment.