Butt & Core Exercises to Prevent Falling
These butt exercises are also for your core area and will help to prevent you from falling.
Strengthen your glutes / butt area, abs, hips, and legs with these exercises
Make sure to check out the video (linked below!) to see the full explanation for how to perform these stretching exercises!
Use a Pilates Ring to strengthen your legs and core. Lie on a matt, bend your knees, lift your hips, and place the Pilates Ring between your knees. See the video for the movement.
To do the “Clams” exercise, you’ll need a resistance band. Put the band just above your knees. Lying on your side, move your top knee up and down. There should be tension in the resistance band. Do about 15 repetitions. Switch sides and repeat.
For the modified side plank, start on your left side with your left forearm on the ground. One foot is on top of the other. Push yourself up onto your left forearm and put your right arm into the air. Hold for 40 seconds. Switch sides and repeat.
To increase the difficulty, bend your free arm up and down as you count the 40 seconds.
To increase the difficulty again, hold a small weight in the free hand.
The clams plus modified side plank combines the previous two exercises. You’re starting with the modified plank but you’re bending both knees and have the resistance band just above your knees. You will move your top knee to perform the clam movement while holding the modified plank in place.
To increase the difficulty, bend your free arm up and down as you count the 40 seconds.
To increase the difficulty again, hold a small weight in the free hand.