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Your hips have a lot of responsibilities, from helping you walk, run, and climb to keeping your body stable and balanced during movement.As we get older, our hips become especially vulnerable to injury or even worse, fracture. According to the CDC, there are an estimated 300,000 hip fracture-related hospitalizations each year, with senior adults who’ve experienced serious falls making up a majority of those cases.Strengthening your hips should be a main focus for any fitness regimen, but especially if you’re over 60. As a certified personal trainer who works with a lot of seniors, I recommend these 4 resistance band exercises that target the glutes, hip abductors, hip adductors, and other important lower body muscles. They’re not only a mainstay in my clients’ routines, but my own as well.How to do the 4 resistance band hip exercisesThese exercises are appropriate for most fitness levels and abilities, but you should always get clearance from your doctor before trying any new activity. Beginners should consider meeting with a certified personal trainer to ensure correct exercise form and execution. A trainer can also provide modifications, progressions, or alternative exercises if necessary.You’ll need a moderately-heavy looped resistance band, a yoga mat, and a little bit of space to move for this workout. If you have balance issues, you may also want a chair nearby.Start by doing 1-2 sets of 10-12 reps for each exercise. If you’re unable to complete at least 10 reps before needing to rest, choose a lighter resistance band. If you can perform 12 reps without feeling fatigued, choose a heavier resistance band.After a few weeks, you can add a set and increase your reps to 15. You may also choose to work with a heavier resistance band as you build strength. Aim to complete this workout three times per week, either on its own or as a part of a more comprehensive lower-body routine.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.The exercises are:1. Banded clamshellsPlace a looped resistance band around your legs, slightly above the knee.Lie on a yoga mat on your right side. If you’re unable to get onto the floor, lie on your bed or couch instead.Bend your knees and bring them in front of you, aligning your heels with your tailbone.Engage your core.Rotate your left knee towards the ceiling, keeping your feet stacked on top of each other.Pause briefly.Lower your left knee back to the starting position.Continue for 10-15 reps, then repeat on the other side.2. Banded lateral walks
