If you’ve spent any time in the gym lately there’s one area you’ll see the younger folks working on more than any other… their glutes (aka their butt)
Let’s face it the younger generations have a desire for that sculpted and shapely derriere and that’s ok. But what about us active agers?
Do the younger folks know something we don’t? The answer is yes.. yes they do though in our case it’s not so much about physical appearance but physical ability.
The truth is other than the heart (yes the heart is a muscle) the glutes are probably the most important muscles in our body. This is especially true as we get older.
Simply put our glutes are the main muscle group that enables us to do things like walk, get up and down from chairs or in/out of the car not to mention have significant impact on our balance.
Thus, when you look at those who have mobility issues when they get older the majority of the time those issues could be lessened or addressed with some quality glute work.
Yet it’s very rare that you’ll actually see those over 50 put any real focus on improving their glutes.
If you are looking to fix this by strengthening and yes even sculpting your glutes to make them look better, you have come to the right place.
With the exercises that will be covered below, you can create your own glutes workout to do a the gym or at home.
These are the very same exercises we focus on with our Living Fit After 50 Active Agers and why they see so much improvement in their balance and mobility.
Glute Bridges – One of the safest and easiest beginner level glute exercises you can do. Start by lying down on your back with your legs bent, both feet flat on the floor, and with your arms on your sides. Gently squeeze your glutes and lift your hips off the floor until your body forms one straight line from the shoulders to the knees.
Stay in this position for 1-2 seconds and then lower your back to the starting position.
Donkey Kicks - Begin on all fours on the floor, with your wrists under your shoulders and knees under your hips. While keeping your hips level and the right leg bent at 90 degrees, Lift your leg up toward the ceiling then pause for a moment and lower. Do 10-15 reps on one side then repeat on the other.
If you have knee issues try putting a pillow underneath them or you can lean against a counter or sturdy chair and do the motion from there.
Squats – Some argue the squat is the king of all exercises and we can’t quibble with that (though we’d put the deadlift right with it). Squats are THE exercise when it comes to strengthening your glutes and mirror what we do in day to day life perhaps better than anything else.
Think about it. Sitting in a chair or on a bench is a squat, getting in and out of a car.. a squat.. bending down to pick up a laundry basket or the like.. a squat. I could go on but you get the idea.
Execution is key. Begin by standing with your feet slightly wider than your shoulders and turning your feet out at roughly a 30 degree angle.
We suggest holding your hands clasped in front of your chest. Tuck your pelvis under and lower down until your thighs are roughly parallel to the ground. Then reverse back up.
If you can’t get all the way down go as low as you can but focus on getting lower over time. One of the most common mistakes made is that people will only lower a little bit (often not even half way) which means they never actually use their glutes but instead their quads (muscles in front of the leg) .
Forward Lunges - Most people over 50 avoid doing lunges usually because they don’t feel comfortable doing them or they feel pain. If it’s a pain issue more often than not it’s due to incorrect form.
Start by standing with your feet a little bit wider than your shoulders, with toes slightly turned out or facing forward, hands clasped in front of your chest. For a forward lunge step forward and lower yourself down creating a 90 degree angle but also making sure you keep your knees from passing your toes. Then rise back up, step back and repeat on the other side.
Deadlifts – While many consider the squat the top exercise to improve your glutes, others myself included say the deadlift is the king (really they’re 1 and 1A)
Begin by standing with your legs together, holding a weight at waist height with your arms full extended. During the exercise your arms shouldn’t move up or down at all but stay extended. Engage your core Engage your abs and gradually lean forward and down until you can touch the weight to the floor. Then reverse the motion driving through your heels and feet to lift back up. Think of it as trying to push the floor away from you.
By incorporating these exercises into your weekly routine you’ll not only sculpt those glutes but more importantly maintain and improve your strength, have better mobility and flexibility and best of all improve your balance and lessen the risk of falling.
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