20-Min Hips & Glutes for Seniors | Walk Better, Climb Stairs Easier скачать в хорошем качестве

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. If you are new to our channel, we're happy you clicked on our video! We hope you enjoy it! Please show your love💓 and support🤝 by joining the yes2next community by subscribing and pressing (🔔) to join the Notification Squad and stay updated with new uploads✨ If you have any inquiries or requests, feel free to leave them in the comments below. 🔴 Subscribe Here:    / @yes2next   👍 Like the video (it helps a ton!) 💬 Comment below to share your opinion! 🔗 Share the video with anyone you think it might help :) 📲 Stay Connected: 📷 Instagram/Threads:   / yes2next   ⚫️ Tiktok: https://tiktok.com/yes2next 🔵 Facebook:   / yes2next   🔵 Twitter:   / yes2next   🔴 Pinterest:   / yes2next   🌐 Website: https://yes2next.com ✉ Email: yes2next@gmail.com 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.