Circuit A

Exceries set resp rest

1. Knee-banded barbell hip thrust 3 to 5 10 to 15 0
2. Bodyweight single-leg knee banded hip t3 to 5 10 to 15 each l 0

3. Hip- and knee-banded hip thrust 3 to 5 10 to 15 0

4. Knee-banded bodyweight hip thrust 3 to 5 10 to 15 120 s

Exceries set resp rest

Knee-banded dumbbell goblet squat 2 or 3 15 to 20 0

2. Standing band hip abduction 2 or 3 15 to 20 each l 0

3. Dumbbell glute bridge 2 or 3 15 to 20 0

4. Lateral walk 2 or 3 15 to 20 each l 0

5. Knee-banded reverse hyperextension 2 or 3 15 to 20 120 s

Circuit C
Exceries set resp rest
1. Barbell hip thrust 2 or 3 15 to 20 0

2. Knee-banded re hydrant 2 or 3 15 to 20 each l 0

3. Dumbbell frog pump 2 or 3 15 to 20 0

4. Seated band hip abduction 2 or 3 15 to 20 0

5. Knee-banded feet-elevated glute bridge 2 or 3 15 to 20 0

6. Knee-banded re hydrant 2 or 3 15 to 20 each l 0

7. Bodyweight reverse lunge 2 or 3 15 to 20 each l 0

8. Bodyweight side-lying hip abduction 2 or 3 15 to 20 each l120 s

Circuit D
Exceries set resp rest
A1. Bodyweight back extension 2 to 4 20 to 30 0
A2. Seated band hip abduction 2 to 4 20 to 30 0

A3. Bodyweight hip thrust 2 to 4 10 to 15 each l60 s

B1. Knee-banded quadruped hip extension 2 to 4 10 to 15 each l 0

B2. Knee-banded re hydrant 2 to 4 10 to 15 each l 0

B3. Knee-banded bodyweight glute bridge 2 to 4 10 to 15 60 s

Circuit E
Exceries set resp rest
A1. Dumbbell sumo squat 2 or 3 15 to 20 0

A2. Standing band hip hinge abduction 2 or 3 15 to 20 0

A3. Dumbbell hip thrust 2 or 3 15 to 20 0

A4. Bodyweight side-lying clamshell 2 or 3 15 to 20 each l60 s

B1. Single-leg glute bridge 2 or 3 15 to 20 each l 0

B2. Ankle weight side-lying hip abduction 2 or 3 15 to 20 each l 0

B3. Bodyweight reverse hyperextension 2 or 3 15 to 20 0

B4. Monster walk 2 or 3 15 to 20 each l60 s

Your core muscles throughout your abdomen and back provide stability and bala

See Spinal Osteoarthritis Treatment and Hip Osteoarthritis Treatment

Strengthen your core muscles to stabilize and support your back and hip joints. See more: Exercising with Arthritis

When you incorporate core-building exercises into your routine, you're training y

See Exercising with Arthritis

Remember: Muscle soreness is normal, but if you experience any sharp or seve

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Floor exercises for your core muscles

The following exercises will strengthen your lower back, abdominal, and/or pelvi

1. Pelvic tilt

This exercise involves a very slight internal movement that isolates and strength

Lie on the floor with your knees bent, your feet placed on the floor parallel to eac
Tighten your lower abdominal muscles, sinking your abdomen downward toward
Hold this position for 5 seconds, then relax your muscles.
Do 5 to 10 repetitions.

2. Lying march
Lie on your back on the floor, with knees bent and arms your sides.
Tighten your stomach muscles and slowly raise your leg 3 to 4 inches from the f
“March” for 30 seconds by alternating legs for two to three repetitions.

3. Bridge

Lie on your back on the floor, with knees bent and arms your sides.
Slowly raise the buttocks from the floor, until your body is straight from your kne
Hold the bridge position for 8 to 10 seconds, then slowly lower to starting positio

4. Planking

Start with your hands and knees on the floor and your back straight.
Raise one leg off the floor and behind you, with the knee slightly bent and no arc
Hold for 4 to 6 seconds, then slowly lower to starting position.
For a slightly more advanced exercise, raise one leg and the opposite arm at the

Using an exercise ball to strengthen your core

The following 3 core exercises involve an exercise ball. You can find exercise ba

5. Marching on the ball

Sit on the exercise ball with your feet in front of you shoulder-width apart and fla
Lift one heel while keeping your toes on the ground. (For a greater challenge, lif
Hold that position for a few seconds and then put that foot back on the ground a

6. Half crunch on the ball

Sit on the exercise ball with your feet flat on the floor and your arms crossed ove
Lean back at a 45-degree angle, bending at your hips and raising up on your toe
Use your abdominal muscles to pull yourself back up into a sitting position witho

7. Oblique crunch on the ball

Sit on the exercise ball with your feet flat on the floor and your arms raised straig
Lean back at a 45-degree angle, bending at your hips and raising up on your toe
Hold this position and lower one arm at a time slowly toward your opposite knee
Repeat 10 times on each side, alternating arms.

Print this out or email it to yourself so you can use these exercises as a referenc
pports your joints, especially in the back and hips.

nt, which can take pressure off painful joints. These 7 exercises can help you stretch and

cause they may not get much use during daily activities.

vis will tilt upward slightly during this movement, but it won’t leave the floor.
may find it easier to use a slightly deflated ball.
n help you stretch and strengthen the core muscles of your body.

the floor.