Скачать или смотреть 20-Min Hips & Glutes for Seniors | Walk Better, Climb Stairs Easier

Build strength and stability in a gentle 20-minute routine with hip exercises that helps you walk better and climb stairs with confidence. Do this session seated or standing, no equipment needed; add a mini loop band for extra challenge if you like. We warm up, then activate with glute squeezes and heel presses, before banded side steps and side-leg lifts to power your lateral hip muscles—great for balance and fall prevention. Next, hinge “good mornings,” step-backs, and chair squats build real-life strength for walking and stairs. Cool down with a figure-four, hamstring, and hip-flexor stretch to finish mobile and pain-free. Aim for 2–3 sessions per week with rest days between. Let’s move!

00:00 Introduction
00:43 Warm Up
02:31 Glute Squeeze
04:41 Glute Squeeze + Heel Press
06:25 Step Out/Side Walks
08:22 Side Leg Lift
09:41 Good Mornings
10:48 Step Backs
12:23 Stand Ups/Squat
13:50 Figure 4 Stretch
15:11 Side Leg Stretch
16:05 Hamstring Stretch
16:46 Hip Flexor Stretch
18:18 Inhale/Exhale
18:30 Closing

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.