After a certain age it is normal to have a little more care when doing certain exercisesespecially when they involve muscles as large as the gluteus and core.
Despite this, age should never be an excuse, so we leave you below six exercises that can be done to help tone and/or increase muscle mass in the glutes and core.
glute-bridge
We start with a great exercise that combines a glute and core workout. To do this exercise correctly, we have to lie on our back with our knees forming an angle of more or less 60-70º. From this position and with the abdomen totally tight, we push the ground with our feet to raise ourselves by extending the hip and squeezing the gluteus in the final part as much as possible.
cat camel
This is a simple exercise that we can practice not only to stretch the muscles of our lower back but also to work on the mobility of our thoracic spine or upper back and, therefore, the core. If in addition during bending (camel), we tilt our hip backwards and combine it with a pelvic retroversionwe will accentuate more if possible the stretch in the lumbar spine.
side plank
Unlike other planks, in this case we have to support ourselves laterally on a single arm trying to keep the body in a straight line. So much the hand and the forearm will be well supported on the ground and we will keep our feet parallel.
RKC Plank
To correctly perform this great exercise for abdominals we must start it with a plank position and with the palms of the hands facing the ground. From here, she makes the gesture of try to bring your elbows and feet together with a clenched fist to generate more tension in the abdomen.
Hip Flexor Stretch
To begin the exercise, place one knee on the ground and the other at a 90-degree angle. From here, place both hands on the knee that is not supported and squeezing gluteus and abdomen, push forward.
90/90 Hip Stretch
Sit down with one leg facing forward and the other behind. with the knees at a 90º angle. Place your hands in front of you and push your shoulders forward while keeping your glute and abdomen fully engaged.
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