When passing the age of 60, the natural decline in muscle mass often causes the buttock muscle area to shrink, sag and weaken. A healthy buttock muscle group not only brings a balanced figure but also plays an important role in supporting walking, climbing stairs, getting up from chairs, maintaining the pelvis and relieving pressure on the lower back and knees.
With just a wall as a safe support, the 3 exercises below will help train buttocks, strengthen hips and thighs. Besides exercise, to increase the effectiveness of muscle recovery, you should avoid sitting continuously. Stand up and walk gently after each 45-60 minutes of sitting in one place.
At the same time, supplement enough protein-rich foods such as eggs, fish, beans, chicken breast, yogurt in meals to provide regenerative ingredients and nourish muscle mass.
Sitting against the wall
Stand up straight, pressing your entire back and hips firmly against the wall. Slowly slide your back down until your thighs are parallel to the floor and your knees are bent at an angle of about 90 degrees (similar to the position of sitting on a chair).
Place both feet flat on the floor, shoulder-width apart. Hold the position for 20-45 seconds depending on your physical strength, breathe steadily and then slowly push yourself up.
Stand with your hip outstretched, kick your legs back.
Stand upright facing the wall, 2 legs spread to your hips. Gently place 2 palms on the wall at chest height to maintain balance. Gently tighten your abdominal muscles, shifting weight to your pier.
Slowly kick your other leg straight to the back (without hammock), tighten your buttocks and hold for 1 second at the highest point. Slowly lower your leg to the starting position and switch sides to do the same.
Perform 2-3 sets, each set 10-12 repetitions for each leg.
Raise your leg horizontally against the wall
Stand straight against the wall, with both hands lightly leaning against the wall to create a solid support. Tighten your abdominal muscles, keep your body straight and focus on one leg.
Keep the other leg straight, slowly lift it horizontally to the fullest comfort range. Hold for one beat in the highest position to feel the hip muscles tightening.
Lower your legs in a controlled way and repeat the operation with the opposite leg. Perform 2-3 sets, each set 10-12 repetitions for each side.
