Legs, hips and core workout for someone living with a physical disability

Belinder Bhati
Mar 15, 2021
2 min read

Updated: Mar 21, 2021

Sometimes living in a ‘disabled’ body makes us feel underrepresented in most walks of life. Belinder aged five. Photo: Belinder Bhati

Living in a disabled body, you can feel underrepresented in many walks of life. But somewhere I always feel frustrated is in the world of health and fitness. We need to keep fit like everyone else, some of us even more so to maximise mobility.

As someone with a rare form of dwarfism, and whose mobility has worsened since my teenage years, I’ve become desperate to get back to my energetic youth where I was relatively slim and active every day. I’m not expecting to get completely back to that level because frankly my body has changed, but I do want to push myself physically to not only look better but feel better.

Football has always been a big part of Belinder's childhood. Photo: Belinder Bhati

So, I’ve created a five-day at-home exercise regime. Before sharing this, there’s three key things you should know:

My aims are to strengthen muscles in my core, hips and legs to prevent injury and carry myself better as well as - in the long-term - increase my stamina.
The consequences for someone like me overdoing it could be very significant so rest is important. I know my disability and body, so I know my limits.
This is my routine. Whilst it can guide you, remember you’re an individual and every disabled person’s experience is unique, so you should tailor it to yourself.

Monday

Exercise bike - 20 minutes

- Repeat following routine 3 times

Weighted chair squats x8

- Squat down as if you were sitting, briefly touch the chair and stand up.

- Hold a weight. This could be a filled water bottle, can, or book.

Hip abduction leg raises x8 each leg

- Lie on your side with your body in a straight line. Keep the upper leg straight and bend the lower leg.

- Raise the top leg, focusing in using your buttock muscles. Return to the starting position.

Bridges x8

- Lie on your back with your legs bent.

- Squeeze your buttocks, roll your pelvis off the floor and lift. Hold and return to ground.

One leg tip toes x8 each leg

- Stand on one leg.

- Push up on your toes.

Tuesday

Rest day

- But if needed, try to engage some stretches to limit stiffness.

Wednesday

Brisk walk or a jog depending on your level, 30 minutes.

- If you get bored, listen to the Disabled Girls Who Lif‪t podcast while you walk!

Thursday

Rest day

- But again, engage in stretches to limit stiffness, although we’re four days in so take full rest if needed.

Friday

Skipping - 10 mins

- Repeat routine 3 times.

Hip abduction in standing x8 each leg

- Stand tall and take support if needed.

- Lift your leg sideways and bring it back, keeping your trunk straight.

- Add a band if you want to add extra resistance.

Hip extension in standing x8 each leg

- Stand tall holding onto a chair.

- Squeeze your buttocks, bring one leg back, keeping your knee straight.