Glutes – More Than Cute

Glute is a general term that refers to three distinct sets of muscles found in the buttock area. These muscles extend to the hip. The three muscles are the gluteus maximus, gluteus medius and gluteus minimus.

The gluteus maximus is the largest of all three and, by extension, the largest muscle in the human body. It is found on the back side of the pelvic region. The gluteus medius is found on the outer surface of the pelvis, while the gluteus minimus lies under the gluteus medius.

Everyone needs strong glutes as they are essential to most of our daily activities.  Their main job is to keep the body upright and on occasion propel it forward. To compensate weak glutes, ankles, knees, hips and even shoulders and arms have take on vast and uneven amounts of pressure, often far more than they are structurally fit to bear.

Why are strong glutes especially important for seniors?

1. Enhance Mobility & Performance

Every time you walk uphill, climb stairs or get up from a chair, you use the glute muscles. These are simple tasks that you may struggle with if your glutes are weak or inactive.

2. Improve Stability & Balance

The glutes, especially the gluteus maximus, help with core and pelvis stability. If your glutes are weak, the forces on the body are not balanced when performing basic activities. This potentially makes individuals with weak glutes more susceptible to falling due to a lack of stability and balance.

3. Help Prevent Lower Back Pain

Sometimes, the source of that lower back pain might be your butt muscles. This is why exercises that help stretch the glutes and thighs are recommended as preventive measures against lower back pain.

4. So You Can Look Good!

There’s a cosmetic part to having strong glute muscles as well. The glute muscles contribute to the roundness of the butt. Weak glutes sometimes translate to flat butts. This is sometimes referred to as gluteal amnesia or dead butt syndrome. While there could be other factors involved, the connection between strong glute muscles and well-shaped butts is well-documented.

Best Glute Exercises for Seniors

 

 

 

 

 

 

 

 

 

Glute bridges specifically target the gluteus maximus.

• Lie on your back, with knees bent and feet flat on floor

• Palms down, place your arms by your side

• Raise hips slowly off ground, making sure hips are balanced and back is not arched

• Squeeze your butts and hold this position for a few seconds

• Slowly lower hips down to start position

• Repeat 5-8 times

 

 

 

 

 

 

 

 

 

 

This exercise works on all 3 glute muscles.

• Sit on chair with feet flat on ground

• Place a resistance band around thighs

•  Open and close legs, squeezing the glutes and pelvic muscles with each rep

• Repeat 5-8 times

 

 

 

 

 

 

 

 

 

 

 

 

• Stand behind chair firmly placed on flat surface

• Hold onto chair for balance

• Place feet shoulder-width apart

•Bend at hips and sit back — like you’re sitting on a chair

• Keep core tight and chest tight as you sit back

• Stand up slowly, keeping heels on floor

• Repeat 5-8 times

 

 

 

 

 

 

 

 

 

 

 

• Stand tall and hold onto a chair

• Keep toes facing forward

• Slowly move leg out to the side

•  Return leg to starting position and repeat 5-8 times

•  Ensure hips and feet stay steady

•  Repeat other side

Depending on age and endurance level, you can work on your glutes two or three times a week. Since these exercises often target other muscles in addition to the glutes, you’re killing multiple birds with one stone.

—by Derian Thompson at https://better5.com/simple-glute-exercises-for-seniors-to-improve-balance/
Side bar: Amy X. Wang, assistant managing editor of The New York Times Magazine, says, “The first thing I do after getting up each morning is perform a “gluteus maximus burnout,” a nifty exercise wherein you stand rigid and tall, lift one leg out to the side as high as it will go and hold it there until you feel like you’re about to pass out and die.  You don’t die, of course. You carry on with your day …”
— and Google has lots more glute exercises.

Be the first to comment

Leave a Reply

Your email address will not be published.


*