9. Side Hip Raises

Benefits:

• Safely strengthens the muscles to the side of your hips.
• Helps increase your defences against hip arthritis and associated stiffness.
• Increases the range of movement in the muscles to the side of the hips, helping maintain stride patterns and walking power.

Instructions:

• Stand behind a chair, and use it to help you balance.
• Raise your right leg to the side, using your left leg for balance, exhaling as you do so. Stop when you feel discomfort and hold the pose for a few seconds.
• Lower the leg to the starting position, inhaling as you do so.
• Repeat ten times, before doing the same for the opposite leg.

Tips:

• Try to keep the body straight and do not bend at the hips.
• Keep your toes pointed straight out ahead.
• If you are feeling confident, remove the chair or use only one hand to balance.

10. Lunges

Benefits:

• Encourages better balance and functional mobility.
• Strengthens the quadricepes and hips to maintain your ability to walk and move from a seated position.
• Increases the power of your legs, making it easier to lift objects around the house.

Instructions:

• Stand with your feet shoulder width apart and your arms at your sides.
• Step forward and exhale as you do so. Keep your upper body straight.
• Slowly move your leg back into the starting position while inhaling, and repeat ten times for each leg.

Tips:

• Don't bend your knee too much and risk injury, make sure you are comfortable.
• Gradually increase the length of the stride forward as you feel more comfortable.
• Make the exercise more vigorous by turning your head slowly right, then left as you lunge.

11. Standing Knee Flexion

Benefits:

• Helps the knees to flex, keeping them supple. This is important for maintaining your ability to bend and crouch.
• Strengthens the hamstring muscle for increased leg power.
• Great for increasing balance and encouraging good posture.

Instructions:

• Stand behind a chair, using it to balance yourself.
• Bend your right knee so your leg raises up at a right angle. Exhale as you do so.
• Lower the leg to the starting position, while inhaling. 
• Repeat ten times for each leg.

Tips:

• Make sure you bend at the knee not at the hips. You should feel your hamstring tighten as it extends.
• Try and keep your upper body as straight as possible. Use the chair as required.
• If you are confident, then try the exercise without the assistance of the chair.

12. Standing Hip Extension

Benefits:

• Strengthens the muscles that propel you forward as you walk.
• Helps firm and tone your buttock muscles.
• Promotes powerful walking, good balance and posture.

Instructions:

• Stand behind a chair, using it to help you balance.
• Extend your right leg backwards while keeping the knee straight.
• Return to the starting position and repeat ten times for each leg.

Tips:

• It's important you keep your back straight during this exercise.
• Keep your knee as straight as possible and only raise it to a comfortable point.
• Add a 2 pound weight to your ankle for a harder work out.

Source: Eldergym.com