Stronger Hips in 10 Minutes: Workout for Seniors Over 50

By rjoachim | January 26, 2024
  • Chair Stand: Sit in a firm chair with feet flat on the floor. Lean forward slightly, then push yourself up to standing using only your leg muscles. Squeeze your glutes at the top and hold for a second before slowly lowering back down. Aim for 10 repetitions and 3 sets.
  • Hip Marches: Sit in a supportive chair with your feet flat and back against the chair. Lift one knee as high as you can comfortably towards the ceiling, hold for a second, then lower it. Repeat with the other leg and do 10 repetitions each side.
  • Side Leg Lifts: Lie on your side with your legs stacked. Prop yourself up on your elbow and forearm. Keeping your hips stacked, lift the top leg up as high as you can comfortably, hold for a second, then lower it slowly. Repeat 10 times on each side.

Moderate Impact:

  • Glute Bridges: Lie on your back with knees bent and feet flat. Squeeze your glutes to lift your hips up off the ground until your body forms a straight line from your shoulders to knees. Hold for a second at the top, then slowly lower your hips back down. Aim for 10-15 repetitions and 3 sets.
  • Standing Hip Flexor Stretch: Stand with your feet hip-width apart and hands on your hips. Step one foot forward about a foot and a half. Slowly bend your front knee and lower your back knee towards the ground until you feel a stretch in your front hip. Hold for 30-90 seconds, then repeat on the other side.
  • Fire Hydrants: Get on all fours with your hands below your shoulders and knees below your hips. Lift one knee out to the side at a 90-degree angle, keeping your hip aligned with your body. Hold for a second, then lower it back down. Repeat with the other leg and do 10 repetitions each side.

Higher Impact (if cleared by your doctor):

  • Step-Ups: Use a sturdy step or bench that is about knee-height. With one foot on the step, step up until your other foot is completely on the step. Step back down to the starting position and repeat with the other leg. Aim for 10 repetitions each side and 3 sets.
  • Side Lunges: Stand with your feet hip-width apart. Take a wide step to the side with one leg, bending your knee and lowering your hips until both knees are at 90-degree angles. Push through your heel to return to standing, then repeat on the other side. Aim for 10 repetitions each side and 3 sets.

Remember, it’s always best to listen to your body and start with lower impact exercises if you’re new to working out or have any concerns. As you get stronger, you can gradually progress to more challenging exercises.

Here are some additional resources that you might find helpful:

Posted in Exercise & Fitness and tagged , , , ,