Trainer shares 5 bed exercises that restore hip strength and balance after 60.<\/p>\n
When you think of gaining strength, what likely comes to mind is lifting heavy weights or doing bodybuilding exercises like bench press and squats. But one of the most underrated aspects of staying fit and active as you age is hip strength. Walking, climbing stairs, getting out of a chair, maintaining balance, and even standing upright all depend heavily on strong, stable hips<\/a>. But as muscle mass naturally declines with age (a condition called sarcopenia<\/a>), your hips can weaken faster than you might realize.<\/p>\n This decline can create a negative chain reaction throughout your body. Weak hip muscles may contribute to instability, reduced walking speed, poor posture, knee discomfort, and increased fall risk. Research<\/a> published in PLOS One has found that lower body weakness, especially around your hips, is strongly associated with reduced mobility and functional decline in older adults.<\/p>\n Fortunately, you can restore hip strength at any age. How? Bed exercises<\/a>. These movements reduce pressure on your joints while allowing targeted activation of your hip stabilizers, glutes, and surrounding muscles. Studies<\/a> show that low-impact resistance exercises can improve muscular strength, balance, and mobility in older adults without straining your joints.<\/p>\n But with all the conflicting information online, knowing where to start can feel daunting. That\u2019s why we chatted with James Brady, CPT, a certified personal trainer at OriGym<\/a>, who shares five stellar bed exercises designed to rebuild hip strength after 60. Read on for the exercises and detailed how-tos. Then, when you\u2019re done, be sure to check out 4 Morning Exercises That Restore Arm Strength Faster Than Weight Training After 55<\/a>.<\/p>\n \tGlute Bridges<\/p>\n \u201cGlute bridges are one of the best bed exercises for restoring hip strength because they target the glutes and hip stabilizers without placing stress on the joints,\u201d explains Brady. Strong glutes are critical for maintaining walking power and pelvic stability<\/a> as you age.<\/p>\n How to do it:<\/p>\n Lie on your back with your knees bent and your feet flat on the bed. \tSide-Lying Leg Raises<\/p>\n Side-lying leg raises target the hip abductors, which are responsible for stabilizing the pelvis during walking and standing. Weak abductors have been linked to poor balance and instability<\/a>. \u201cSide-lying leg raises strengthen the hip abductors, which are essential for balance, walking stability, and reducing fall risk as we age,\u201d says Brady.<\/p>\n How to do it:<\/p>\n Lie on one side with your legs stacked on top of each other.
\nPosition your feet hip-width apart.
\nRest your arms comfortably at your sides.
\nEngage your core before beginning the movement.
\nPress through your heels to lift your hips upward.
\nRaise your hips until your body forms a straight line from shoulders to knees.
\nSqueeze your glutes for one to two seconds at the top.
\nLower your hips back down slowly with control.
\nAim for two to three sets of 12 to 15 reps. Rest for 45 to 60 seconds between sets.<\/p>\n
\nRest your head comfortably on your lower arm or a pillow.
\nKeep your top leg straight and your hips stacked vertically.
\nBrace your core to stabilize your body.
\nSlowly lift your top leg upward (avoid rolling your hips backward).
\nRaise your leg as high as comfortable with control.
\nLower your leg back down slowly.
\nPerform two to three sets of 12 to 15 reps per leg, resting for 45 to 60 seconds between sets.<\/p>\n