[[{“value”:”Hip weakness can occur for many reasons, including previous injuries, medical conditions, recent surgery, or insufficient physical activity. The best thing you can do is learn the right exercises to help strengthen your hip abductors, hip flexors, and glutes. Enter bed exercises, your new best friend.
“The hips are really the foundation of how we move. Every time we stand up, climb stairs, or take a step, we’re relying on those muscles to support our body weight and keep us stable,” explains Dr. Shady Hassan, sports medicine physician and founder of NefraHealth. “As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. When the hip muscles weaken, everyday movements become harder, walking can become less efficient, and the risk of falling increases.”
You don’t need a gym membership to start making progress. Below are six bed exercises you can try to help strengthen your hips after 65.
According to Dr. Hassan, bed exercises are an ideal starting point because they help strengthen specific muscles without having to support your body weight.
“That can be particularly helpful for someone with arthritis, poor balance, or significant weakness,” Dr. Hassan says. “Gym machines certainly have their place, especially when we’re trying to build more strength through progressive resistance. But for someone who’s just getting started, targeted bed exercises can improve muscle activation and control without requiring equipment.”
Before getting started, check with your physician to get the green light.
Glute Bridges
“This is one of my favorite exercises because it strengthens the glutes, which are essential for standing up, climbing stairs, and maintaining a steady walking pattern,” Dr. Hassan tells us.
Begin by lying flat on your back with bent knees and feet hip-width apart on the bed.
Place your arms at your sides with palms pressing into the surface.
Press through your heels to lift your hips until your body forms a straight line from head to heels.
Squeeze your buttocks, holding at the top for 2 to 3 seconds.
Lower your hips back to the start position.
RELATED: If You Can Complete These 4 Exercises Without Stopping After 50, Your Body Strength Is Exceptional
Side-Lying Leg Raises
“This targets the gluteus medius, one of the most important muscles for keeping the pelvis stable when we walk. Weakness here can contribute to an unsteady gait and poor balance,” Dr. Hassan says.
Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.
Lift your top leg upward.
Hold it for a moment.
Slowly lower.
Repeat on the other side.
RELATED: 5 Daily Exercises That Restore Hip Mobility Faster Than Floor Stretches After 55
Clamshell
“Clamshells strengthen the muscles responsible for hip stability and control. They’re especially useful because they target muscles that don’t always get enough attention during everyday activities,” Dr. Hassan points out.
Lie on your side with your knees stacked and bent.
Keep your feet together as you lift your top knee, like a clamshell opening.
Lower.
Repeat on the other side.
Supine March
“This works the hip flexors while challenging core and pelvic control. It’s a simple way to strengthen the muscles involved in lifting the legs during walking,” Dr. Hassan says.
Begin lying flat on your back with your knees bent and feet flat on the mattress.
Activate your core.
Lift one foot a few inches off the floor, bringing that knee close to your chest.
Slowly lower.
Repeat on the other side and continue to alternate.
RELATED: 6 Morning Exercises That Restore Hip Strength Faster Than Floor Stretches After 55
Straight-Leg Raise
“This strengthens the hip flexors and quadriceps, which help with lifting the leg, walking, and getting in and out of bed. It’s a simple exercise that can be made more challenging as strength improves,” Dr. Hassan says.
Start by lying flat on your back with your arms extended overhead.
Keep one leg extended on the mattress and the other bent.
Activate your core as you lift the extended leg off the mattress, keeping your lower back pressed into the surface.
Hold for 3 seconds at the top.
Use control to lower your leg.
Repeat on the other side.
RELATED: 5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55
Side-Lying Hip Abductions
“The inner thigh muscles help control leg positioning and contribute to pelvic stability. Strengthening them can improve overall lower-extremity control, particularly when changing positions,” Dr. Hassan explains.
Lie on your side with your bottom leg bent and the top leg straight.
Keeping your top leg elongated and aligned with your body, slowly lift it a few inches off the bed.
Use control to lower.
Repeat on the other side.
The post 6 Bed Exercises That Restore Hip Strength Faster Than Gym Machines After 65 appeared first on Eat This Not That.”}]]