Owning firm abdominal muscles and healthy buttocks helps the body be better supported, thereby improving balance and movement ability. When these muscle groups are strong enough, pressure on the lower back will decrease, limiting pain and discomfort when moving.
In addition, better pelvic control also helps increase body stability, contributing to reducing the risk of falls and injuries in daily life.
Maintain the correct bridge posture, with a straight spine and balanced hips, helping to improve pelvic control and stabilize core muscles. This exercise is especially important after age 50, when the body needs to maintain strength to support movement and balance in daily activities.
In this movement, the main muscle groups such as buttock muscles, hamstrings, lower back muscles and deep abdominal muscles are activated, supporting familiar activities such as standing up, climbing stairs or keeping the body stable.
Lie on your back, knees bent and feet flat on the ground, hip-width apart. Press your heels down to the ground and lift your hips to the ceiling, tightening your buttock muscles at the top. If you can maintain this hip lift posture for 90 seconds or more at the age of over 50, this is considered an excellent level, reflecting good core muscle strength and the hind body.
However, when exercising, it is necessary to avoid common mistakes such as using force from the back instead of the buttocks, which reduces effectiveness and increases the risk of injury. At the same time, it is necessary to keep hips balanced, knees aligned with hips to ensure safety and effectiveness when exercising.
