This is great for toning the muscles around the hip and stabilising the joint. Stand behind a chair, swing one leg out to the side and then back again, with control. Keep feet facing forwards and don't lift too high. Try to keep your upper body still so you are really working your hip. Start off doing 5 on each leg and work up to doing 10 each side every day.
Work that Waist
This works the muscles around your waist and tummy. Stand up tall with feet hip-width apart and good posture, arms by your sides. Slowly lean over to one side without twisting, hold for a second, tighten your tummy, and lift back up to stand. Don't try to lean over too far. Aim to do at least 5 each side every day. When you find this easy, take the upper arm over your head to increase the stretch.
You will feel this working those hard-to-target inner thigh muscles. Sit in an upright chair, place a soft ball (or cushion) between your knees and squeeze by bringing knees towards each other. Try to hold for 2-3 seconds and release slowly. Don't hold your breath! Aim to do 10 every day.
This gets your heart rate up and challenges your balance. It's good to do this to lively music. As you walk on the spot, begin lifting each knee a little higher and then tap it with the opposite hand. Once you get the hang of it, start taking your arms up and over your head from side to side before you tap the opposite knee. Try to keep going for 30 seconds and gradually increase the duration as you get fitter.