30 Workouts to Help Seniors Stay Active and Healthy

23. Standing Hip Circles for Joint Mobility

Loosen up your hips and improve lower-body coordination with gentle standing hip circles. Stand behind a chair and hold on for support. Shift your weight to one leg and lift the opposite foot just off the ground. Rotate your lifted knee in small outward circles, then reverse the direction. Do 10 circles each way, then switch legs. This movement lubricates the hip joints, supports better balance, and can ease tension from prolonged sitting. It’s a great way to warm up or unwind before bed.

24. Pelvic Tilts to Strengthen the Core

Pelvic tilts help stabilize the lower back and core without strain. Lie on your back with knees bent and feet flat on the floor, hands resting on your belly. Gently press your lower back into the floor by tightening your abdominal muscles and tilting your pelvis upward. Hold for 5 seconds, then release. Repeat 10–15 times. This subtle move strengthens the abdominal wall and can reduce lower back pain—especially helpful for those with limited mobility or posture issues.