[[{“value”:”We’re here to let you in on a little secret: Never underestimate the importance of hip strength. Research has shown time and time again that strong hips are essential for mobility and balance, two functions that can help you stay active and able to fend for yourself as you age. Weak hips can leave you susceptible to a plethora of health challenges, including poor posture and gait, instability, joint strain, and the risk of sustaining a serious injury.
To help you out, we chatted with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, who shares five daily exercises for women over 70 to help keep their hips strong and capable.
“What I like about these [exercises] is that they’re straightforward and adjustable. You can change the amount of support or the range of motion instead of forcing yourself through an exercise that isn’t right for you,” Siwicki tells us. “Home workouts also remove the trip to the gym, which can make it easier to follow through. That doesn’t automatically make them safer or better than gym workouts. A well-designed gym routine can be a great option, too. The exercise needs to fit the person, wherever they’re doing it.”
Chair Sit-to-Stands
Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
Lean forward slightly.
Press through your heels to stand up without using your knees, hands, or additional support.
Pause for a moment.
Use control to slowly sit back down.
RELATED: 5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55
Supported Side Leg Lifts
Stand tall facing a wall or sturdy countertop with both hands lightly touching the surface and your feet hip-width apart.
Slowly lift one leg out to the side, keeping your toes pointed forward and your standing leg firm.
Lower with control.
Repeat on the other side.
RELATED: 5 Daily Exercises That Restore Hip Mobility Faster Than Floor Stretches After 55
Supported Backward Leg Lifts
Stand tall facing a wall or sturdy countertop with both hands lightly touching the surface and your feet hip-width apart.
Shift your body weight onto one leg.
Slowly lift the working leg slightly behind you without arching your back.
Squeeze your glutes at the top as you hold for a moment.
Lower with control
Repeat on the other side.
RELATED: If Your Body Can Handle These 6 Tests, You’re Aging Like a Pro
Supported Mini Squats
Begin standing tall with your feet hip-width apart.
Hold onto a stable counter for support.
Bend your hips and knees as you lower into a mini squat.
Press through your heels to return to standing.
RELATED: 10 Daily Habits That Can Add 10 Years to Your Life, According to a Biohacker
Low Step-Ups
Begin by standing tall facing a low step.
Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
Use control to lower back to the start position.
Repeat on the other side.
The post 5 Daily Exercises Women Over 70 Need to Keep Their Hips Strong appeared first on Eat This Not That.”}]]