Sagging buttocks affect more than just looks. A weak gluteus maximus, which is the largest muscle in the area, can also lead to pain or injury in the lower back and knees. While toning and strengthening muscles often require effort that can be difficult for older people, glute toning exercises don’t have to be strenuous. Many exercises can be done at home, without equipment, or using resistance bands that are widely available and inexpensive.
exercise for the sedentary
Even sedentary adults can work the muscles of the buttocks. Being immobile, the buttocks are stretched, become weak. However, they can be corrected by squeezing the glutes while sitting.
seated exercise
- Begin by contracting and holding your glutes for a count of five for 15 reps. As muscle tone improves, try 15 repetitions of the three-stage squeeze: Squeeze, then squeeze more, then a little more, then return to the resting position three-stage.
- Continue to contract only one side at a time, hold for a count of 10 and relax. Then alternately squeeze each side of the buttocks, continuing for 60 seconds and repeating this for three sets.
leg exercise
For older adults who can stand, get up from a chair, and sit back, this not only works the glutes, but also the hamstrings and quads in the back and front of the thighs.
- Sit in a chair so that your knees are bent at 90 degrees and your feet are planted firmly on the floor. If the saddle is deep, the buttocks should be placed closer to the edge.
- Place your hands on your thighs, just above your knees, and keep your head and back in a straight line as you press down with your heels and rise from the chair. You can lean forward slightly at the hips, but if you lean too far forward, you can lose your balance.
- When you reach a standing position, squeeze your glutes to a count of two, move your hips back slightly, and squat back. Continue this with your arms extended out in front of you and then crossed over your chest. Do as many repetitions as possible.
standing exercise
complete exercise
For older adults who can maintain a standing posture, leg extensions are great for toning the glutes. Lean with your hands against a wall or stand on the back of a chair.
- Keeping feet hip-width apart, step one leg back and, without locking knee, straighten leg as you rise. It is important that you keep your head and back in a straight line and not arch your back. Lift should come from the muscles of the buttocks. Do 10 to 15 on each side.
- For more challenge, you can wrap an exercise band around a sturdy chair leg and around your ankle, or try doing the exercise on the floor, with or without the band.
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Weak people, especially those with osteoporosis, should consult a doctor before engaging in any exercise. It is always necessary to stop if you feel dizzy or lightheaded or if your heart starts racing. If you can’t complete an exercise, no problem, go as far as you can. As you gain strength, chances are you can do more and more.
