Excellent for developing hip flexor strength, seated pike pulses are done while seated, legs together and straight out in front on the ground, toes pointed, hands on either side of of the ground beside your legs for support, and then lifting your feet off the ground and pulsing up and down to whatever degree you can.
Even an inch or two of movement is difficult for most people at first, and you might find that your upper body will want to move backward as you lift your feet off the ground.
As you gain hip flexor strength, you can try to begin with your trunk a little closer to your legs and with your hands further up along the ground alongside your legs.
For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:
For some suggestions on how to set up a simple workout area at home, please feel free to view: