![]() ![]() “It’s about being able to play with your kids and move around without aches and pains.” “As we age, our focus is no longer on flexing or beach muscles,” says Viljoen. These seven key movements – squat, bend, lunge, push, pull, twist and ‘gait’ (walking, jogging, sprinting, and so on) – are “innately programmed” into your brain, he says. (Related: The best training plan for your age) Bevan Viljoen MSc, National Academy of Sports Medicine-certified performance enhancement and corrective exercise specialist, has created a gut-busting workout based on ‘ primal pattern movements’. To make it more challenging, add weight and progress higher.Ready to upgrade your dadbod for a better model? Listen up. To start, I recommend doing 3 sets of 5 repetitions, with a five-second glute squeeze in the up position. Most likely they will be slightly lower than shoulder and knee height in the up position.īut if you can't handle the weight, doing the hip thrust without a barbell can still be highly effective. Lastly, don’t be overly concerned about how high you raise your hips. Keeping them wide will promote hip abduction and fire your glutes even more. They should not fall together as you thrust upward or lower downward. Another key is to keep your knees pushed apart. The movement should be driven by the glutes. One key to the exercise to be mindful of is that you don’t want your head or shoulders to be flat on the bench (in a neutral position) in the down or up position of the hip thrust. Hold it with an overhand grip to balance it. ![]() The barbell should be positioned across your body, a little higher than your pelvis. If you can, find a shorter barbell like an EZ bar, not an Olympic sized one, so you don't have to work as hard to balance it as you thrust upward. Now that you’ve perfected the position, you can add a load to the exercise. In this top position of the hip thrust, squeeze your glutes as much as possible while keeping your head and eyes locked in position.Ĭlick here to join for more exclusive health and fitness content. You should feel your heels digging into the floor, with your shins perpendicular to the ground. Squeeze your glutes to drive your hips upward, forming a bridge position. Direct your gaze to the wall or an object in front of you at about a 45-degree angle up, and keep your eyes glued on that spot throughout the movement. Sit on the floor with your shoulder blades pressed against the bench and your feet flat on the floor, a little wider than shoulder width apart, and your knees bent. To set up for the hip thrust, find a weight bench at your gym or something sturdy at home at about the same height. A stronger butt also helps us squat, run, and jump better. We can all use more butt power as we age to prevent back problems. It’s a posterior chain exercise that works your glutes (yep, your butt). One exercise I recommend clients include in their program is the hip thrust. For older guys, sarcopenia becomes more of a progressive concern as we age, so you'll want to address the problem head-on with plenty of work to maintain your muscles. It’s easy to fall into the trap of skipping out on strength-focused workouts to save your legs for running, but it’s absolutely necessary that we get our butts, quads, calves and hamstrings some resistance training for muscle building and maintenance. Some of my older clients and I put a high premium on cardio exercises for heart health, so we’re always concerned about over doing it and losing lower body muscle mass. He’ll help to answer the tough training questions that come with age so you too can be Fit Beyond 40. But that shouldn’t prevent you from being on top of your game. ![]() Trainer, author, and fitness model Kirk Charles, NASM-CPT CES, knows that as you get older, life can get more complicated.
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