Wanderlust World Wanderlust World Stand straight and balance your weight between both your feet. Balance yourself by putting your hand on a chair or against a wall, as you lift your left or right leg sideways. Continue to stand on the other leg. Be sure to stand straight while doing this exercise. Do 10 repetitions on each side.
Lie on your back. Bend your knees and plant your feet flat on the floor. Put your right ankle on your left knee. Bring up your right hip and buttocks. Perform this action 10 times. Switch legs for another 10 reps. Put both feet down and lift your buttocks off the floor. Keep your back against the floor. Sometimes, a person will have a tendency to raise his lower back off the floor when working the gluteus medius muscles. Remember to squeeze the buttocks and bring the butt back on the floor. Do this for a count of 20 with 10 reps.
Lay down on your side. You can lay on your right or left side. Bend the bottom leg or leave the leg straight. Extend the top leg in front of your body that is lined with the torso. Avoid shifting your weight or body back, as this will put too much weight on the hip that is resting on the floor. By raising the leg upward, you put pressure against the gluteus medius muscle. Hold your leg high in the air for a few seconds, and then lower for 10 reps. Do the same for the other side.
Go for a walk. Walk vigorously for 30 minutes. You can also march in place. March for a continuous 15 minutes. Be sure your posture is straight and pull your knees to your hip.
Do lunges or climb stairs to work these muscles. You can also work them when you kneel and stand back up. Or try kneeling down on both knees. Lift your left leg off the floor and then bring it down. Repeat for 10 reps. Do the same on the right side.