Level 2

Hip exercise programme, level 2.

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Deep squat with a resistance band

  • Stand up straight with your feet hip-width apart and a resistance band tied around your knees.
  • Flex your knees outwards against the band.
    Slowly squat down until your heels are about to lift off the floor.
  • Keep your weight evenly spread across both feet. Keep your toes and knees lined up and your lower back in its naturally curved position throughout the exercise. Rise up slowly while lightly clenching your buttocks. Straighten out your back.
  • You can also perform the exercise without the resistance band.
  • Start with ten repetitions and increase as your fitness improves.

Balance exercise – one-footed stand

  • Stand up straight. Brace your midsection by lightly tensioning your abdominals (stomach muscles). Lean on a chair or other support, if necessary.
  • Raise one leg with its knee bent. Balance on a single foot for 30 seconds with as little support as possible.
  • Start with five repetitions and increase as your fitness improves. Perform the exercise on each leg.
  • Perform balance exercises several times each day. You can increase the challenge by standing on a soft surface like a pillow or a mattress.

External hip rotation II

  • Lie down on your side and bend your knees. Place your top hand lightly on your hip.
  • Rotate your top leg outwards while you press the lower leg’s knee to the floor. Let your ankles leave the floor but keep your feet together. Hold for five seconds and lower your legs back to their starting position. Keep your back straight and hips still throughout the exercise.
  • Start with ten to fifteen repetitions and increase as your fitness improves. Perform the exercise on each leg.

Hip raise with a ball or chair

  • Lie down on the floor. Raise your legs on top of a chair or exercise ball. Brace your midsection by lightly tensioning your lower abdominals (stomach muscles).
  • Squeeze your buttocks together and raise your hips up slowly. Hold for five seconds.
  • Start with ten repetitions and increase as your fitness improves.