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Lower Body Exercise for Seniors: Improve Strength and Balance

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Hip Flexion: strengthen thigh and hip muscles
Strengthening these muscles is important for good balance. Use ankle weights if you are ready.

  1. Stand straight; hold onto a table or chair for balance.
  2. Slowly bend one knee toward chest, without bending waist or hips.
  3. Hold position for 1 second.
  4. Slowly lower leg all the way down. Pause.
  5. Repeat with other leg.
  6. Alternate legs until you have done 8 to 15 repetitions with each leg.
  7. Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress.

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