Having strong glutes is not just aesthetic but functional. And as we age it is crucial to train our glutes to stabilize the rest of the body. Weak glutes can develop from sitting for long periods, from wearing high heels, improper training, etc.
You want to think of lengthening them—not shortening them—through exercises. Gravity plays a part every time we squat and lunge. The I Am Ageless Now™ program focuses on lengthening the glutes. Make sure with any of the exercises to move slowly and to a range of motion that works for you and protects your knees. Also think of engaging your abdominals slightly to protect your back at all times. You can use a small soft ball that will create instability which adds challenge to the exercise.
Repeat each exercise about 10 times, to your ability.
- Single leg squat/lunge. Begin by placing the right foot on the ball and feel your left side engage. Slowly hinge forward until you feel your left glute and hamstring. For variation, reach forward with the right arm to create opposition and balance. To focus on the outside lateral part of the glute, reach across the left knee.
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- Squat with ball in between the thighs. Begin by placing the ball just above the knees. Next slowly squat, hinging forward to activate the glutes and hamstrings. As you straighten your knees, squeeze the ball to keep the hips in alignment. For variation, lift one foot off of the ground and alternate lifting the other foot for a balance challenge.
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- Bridge with a small ball. Begin by lying on your back with the small ball in between your knees. Next slowly lift your hips until you feel the back of the legs (glutes and hamstrings). There’s no need to squeeze them; instead, engage your inner thighs. Then slowly lower the hips back to the ground. For variation take the left foot off of the floor to engage the right side. Then, alternate lifting the foot off of the floor keeping the hips still. The most challenging variation is to place both feet on the ball and raise the hips to a bridge.
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- Hip stretch. This final stretch is well-deserved after working the glutes. Lie down and place the ball under the right hip only, allowing the left hip to remain on the floor. Next, extend the right arm over the shoulder and think of lengthening the right hip while resting in this position. Take a few deep breaths to lengthen the right side of the body and repeat on the left.
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