Sagging buttocks affects more than just appearance. A weak gluteus maximus, the largest muscle in the area, can cause lower back pain. Back In the knee or even injuries. While strengthening and strengthening muscles often requires effort that can be difficult for older adults, glute toning exercises don’t have to be strenuous. Many exercises can be done at home, without equipment or with resistance bands that are widely available and inexpensive.
Even sedentary adults can exercise the muscles of the buttocks. Staying still causes your buttocks to tighten and weaken. However, it can be restored by applying pressure to the gluteus maximus while sitting.
- Begin by clenching your buttock muscles and continuing to count five times for 15 times. When muscle strength improves, try 15 repetitions of the three-phase push-up: squeeze, squeeze more, then a little more, then return from three stages to the relaxation position.
- Continue to contract on only one side at a time, counting to 10 and relaxing. Then alternately press each side of the buttocks, hold for 60 seconds, and repeat this for three sets.
For seniors who can stand, get up from a chair, and sit back, it works not only the glutes, but also the hamstrings and quads in the back and front of the thighs.
- Sit in a chair with your knees bent at a 90-degree angle and about hip-width apart, with your feet firmly on the floor. If the saddle is deep, then the buttocks should be located closer to the edge.
- Place your hands on your thighs, just above your knees, and keep your head and back straight as you tap your heels and get up from the chair. You may lean slightly forward at the hips, but if you lean too far forward, you may lose your balance.
- When you get to a standing position, squeeze your glutes for a count of two, move your hips back slightly, and sit back. Keep doing this with your arms extended in front of you and then crossed over your chest. Repeat as many repetitions as possible.
For seniors who can maintain a standing position, leg extensions are great for straightening the glutes. Lean your hands against a wall or stand on the back of a chair.
- Starting with feet hip-width apart, place one foot behind you and keep the leg straight, without locking the knee, as you rise. It is important to keep your head and back in a straight line and not arch your back. The lifting process should come from the muscles of the buttocks. Do 10 to 15 on each side.
- For an extra challenge, you can wrap an exercise band around the leg of a sturdy chair and around your ankle, or try doing the exercise face down on the floor with or without the band.
People with osteoporosis, especially those with osteoporosis, should consult a doctor before doing any exercise. Always stop if you feel dizzy or lightheaded, or if your heart begins to race. If you can’t complete the exercise, it doesn’t matter, go as far as you can. As you gain strength, you are likely to be able to do more and more.
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