Looking ahead to summer, the buttocks and legs are the muscles that people work the most in their workouts. For older ages, where the goals are more closely related to health, there are exercises more suited to your physique and with a goal.
Summer is approaching and with it those sports operations to achieve the dream physique. In this race against time, all muscle groups are important. The sport outdoors, at home and in the gym increases its frequency to achieve the desired results. In any case, health is the great beneficiary of this fever for sports in the months before the summer period.
In search of the most effective exercises, there are many routines and activities. These can be adapted to different physical levels and ages. Here is a list of exercises for glute and leg work with proven effectiveness and aimed at different audiences.
Leg and Glute Exercises for Youth and Adults
Squats: in a standing position, with the toes facing outwards and at shoulder height. It is lowered with the back straight and the butt pulled out. The knees and hips are flexed around 90º. To improve balance, the arms can be extended forward. The descent must be slow, to harden the tension. If you want to add difficulty to the exercise, it is recommended to use dumbbells. There is a variant called ‘sumo squats’, which consists of increasing the distance between the legs and the opening angle of the feet.
Deadlift: to perform this exercise we will need an object, preferably a weight. If this is not possible, it can be replaced by a backpack or other objects. The two-legged position requires widening the shoulders and the posture is similar to the squat. The procedure begins by bending the legs with a straight back until the object comes to rest on the floor. Once this position is reached, the object is grasped with force and it is pulled up until it is completely straight, using the muscles of the back and legs.
Gluteal bridge: we lie on our back, with the soles of the feet resting on the ground and the legs bent upwards. Likewise, the pelvis is raised slightly, lifting the buttocks off the floor until they align at the level of the body diagonally. From this position, it slowly descends until it rises again.
Alternate strides: standing up, with your back straight, the objective of this exercise is to take a stride by flexing one of the legs at an angle of about 90º. At the same time, the back leg has to be flexed until it makes contact with the ground. The procedure below is to advance by exchanging the action of both legs. Another variant to take into account is the lateral stride, which consists of moving one of the legs horizontally -totally stretched-, while the supporting leg is flexed 90º.
Alternate rises: using a step, chair, or any other elevation, alternate rises meet the conditions of effectiveness to work the leg and gluteus. We position ourselves in front of this elevation in a standing position and raise it with one of the legs. Later, we take the other leg off the ground and rise with a straight back until the body is aligned in elevation. Finally, we go down exerting the same process on our body, one leg after another. We alternate the legs each repetition
In this routine of five different exercises, the number of series for each activity is three, of 10 repetitions in each series. The breaks between series should be 30 seconds and between exercises one minute. These are the recommendations, roughly.
Leg and Glute Exercises Are Recommended for The Elderly
Exercise 1: we sit on the edge of a stable chair with the left leg resting on the floor while the right leg is kept straight with the knee without flexing. We inhale and as we exhale, the right leg rises. Upon reaching the top, we will move the foot three times in a toe-heel direction. An exercise to be performed in 10 repetitions with each leg.
Exercise 2: we stand behind a chair, leaning on its back, with our back straight. We position the right leg stretched in the centre, while the left remains elevated. We inhale first, and when we exhale we place the right leg on tiptoe. Five repetitions on each leg would be sufficient.
Exercise 3: In the same position, this time we place the left leg stretched out in the centre, resting completely on the ground, and the right leg we stretch back, supporting only the tip of the foot. As in previous cases, we first inhale, and when we exhale we do the exercise with the right leg: we raise it slowly, without flexing and without tilting the torso, and we go back down until the tip is resting on the ground. We will do this exercise 10 times with each leg.
Exercise 4: With the same position as the previous exercise, in this case, we bring the heel of the right leg to the gluteus. Without complications, we perform this exercise another 10 repetitions with each leg. When lowering the leg that is being worked, it is possible to substitute only touching the ground with the tip of the foot by placing the sole of the foot in full.
Exercise 5: Sitting in the chair with legs hip-width apart, at 90º, back straight and arms crossed over the chest. The exercise consists of getting up from the chair using only the strength of the legs and slowly lowering back to a sitting position. The number of repetitions is 10 times.