Hilary Achauer reports for The New York Times on the value of strong glutes for both a good-looking butt as well as for a long life.
Strong glutes help your balance, your stability and your ability to age well. You use your glutes to walk, sit, stand, run and lift anything that’s heavy. They also can keep you from falling.
Strong glutes strengthen your lower body and help you stay upright. They keep you from straining your back and can minimize back pain. They also help your knees, hamstrings and ankles to stay strong. When your glutes are weak, you force your back, hamstrings, knees and other muscles to take over.
How to strengthen your glutes? Don’t sit for sustained periods of time. That can weaken your glutes. And, try these exercises that the Cleveland Clinic recommends:
- Bridges: Lie on your back with your arms by your sides and slowly raise your hips up. Hold the position for a few seconds and squeeze your butt. Slowly lower down and repeat.
- Fire hydrants: Get on all fours with your hips over your knees, back flat and shoulders over your wrists. Slowly lift your knee up on one side, while continuing to keep it bent and then bring it down. Repeat 10 times and switch to the other side.
- Clam shells: Lie down on one side with your knees bent and stacked on top of each other. Slowly lift your top knee up and down while keeping your feet together. Repeat 10-15 times and switch to the other side.
If you’re not inclined to do exercises, squeeze your glutes when you’re walking or standing, or spend time walking up stairs or uphill.
Here’s more from Just Care:
- Got lower back pain? Exercise
- Exercise can help an aging brain
- With exercise, every move you make counts
- A small amount of intense exercise could prolong your life
- Five exercises to improve balance for safety and health
