Loads of hip fractures going to be avoided if hip exercises were a part and later raise both your legs and arms simultaneously. Keep them in the air as long as possible. Accordingly the next exercise my be to lie on a bench making sure your lower body is not on the bench. Then again, the upper body is on the bench and the lower body is on the floor. With that said, balance is needed as you can fall off the bench when doing a crunch. While squeezing to the left, bring your right arm and left leg together. You can simulate this movement by lying flat on your back. Essentially, you move your hips and legs, when you are riding your bike.
It’s essential to check if you don’t strain your upper back muscles as you flex your hips and bend your knees.
Repetitions will vary on your body’s strength.