We see runners daily, and hear of weight loss. Gyms are full of people on machines and treadmills. But ask yourself this. What is the scariest thing about getting older that forces people into the hospital and nursing homes? Falling. In this blog post, I’ll discuss the most important muscles to keep strong.
Poor posture, weak cores, and sedentary lifestyles all cause our glutes (your rear end) to weaken as we age. The loss of muscle starts to happen around the age of 40, if we are not engaged in a strength training program.
You need muscular strength in your lower body to help you walk, go up and down stairs, sit down and get up out of chairs, and of course…the toilet. Once you are unable to do these, you are unable to care for yourself.
A fear that many secretly have as they age, but do nothing about.
The most important muscles to keep strong, given these factors, are your glutes.
If your glutes are weak, you are more apt to lean forward and have lower back pain. If you walk with your shoulders and head pitched forward looking at the ground, your back is rounded and you are much more apt to fall.
How do you prevent falling and the fear of falling?
It is imperative that you start strength training the muscles in your lower body now, with specific moves to strengthen your glutes.
Here are 3 moves to begin strengthening your posterior chain. These primarily are the muscles in your glutes, quads, and hamstrings.
- Do step-ups onto a bench or step that is about 4-8″ off the ground.
Hold onto a railing if you must, or if you are too weak to do this repeatedly on one leg for 6-8 reps.
Start with both feet on the ground.
Put one foot on the bench or step and plant it solidly with flat shoes or bare feet.
Drive this foot into the step while lifting the other foot to a stand, placing the other foot directly next to the foot on the bench while lifting your upper body upwards, and trying NOT to lean forward. All of the weight should be on the foot on the bench.
Repeat this on the SAME foot for 6 to 8 times.
Now, do the same on the opposite foot.
Repeat this exercise on both sides 3 times.
2. Hip thrusters on the floor.
Lay on the floor with your knees bent and feet close to your glutes.
Drive your hips upward by driving your feet into the ground.
Hold at the top without arching your back as if a chain is pulling your hip bones up towards the ceiling.
Do this in sets of 8-10.
Repeat this 3 times.
3. Chair Squats. (If you can perform this with ease, do not use a chair, For more advanced moves, hold wiegths while executing a perfect squat)
Sit on a chair with feet planted firmly in front of you so that legs are bent at a 90 degree angle.
Keep you core elongated, back straight and do not lean forward.
Drive your feet into the ground as you stand up tall, elongating your spine at the top with glutes tight.
Hinge your hips back as you sit back onto the seat WITH CONTROL. Do not flop onto the seat.
Do 6-8 squats.
Repeat this 3 times.
These 3 moves are imperative to be able to do with ease as you age.
The key is to ALWAYS keep core engaged while looking forward at an object…or the floor about 6 feet in front of you then look up. When you stare at your feet, or the ground right in front of your feet, your back is rounded and your head is pitched forward…making it more likely that you are moving downward instead of forward.
PICK UP YOUR FEET WHEN YOU WALK. This will be helped by practicing step ups DAILY.
Preventing falling is easy if you sit less, and move more while engaging your muscles.
Please share this article with your sedentary friends and family members.
And, if your glutes are flat, weak, and not able to do these with ease…start NOW.
Sharing tips, tools and methods to keep us living long and strong lives
Coach Dawn
p.s. For a FREE REPORT on how to kickstart y0ur anti-aging program, give me your best email above for an instant download and access to my newsletter.