Two Important Exercises You Probably Overlook
Greetings!
If you’re over 30 and exercising for fitness you probably have your own fitness routine but there are two important exercises your probably overlook. Obviously there are more than two exercises you need to do, but I have two exercises that don’t usually make it into a workout routine because they aren’t part of a standard workout that typically focuses on abs (core), chest, back, triceps, biceps, legs and shoulders. Before I go into the exercises, the reason I picked these two is that most of us have low back pain from muscle imbalances caused by sitting at a desk most of the day. One of these exercises will help counter that (along with your core exercises that you’re probably already doing) and the other is critical to aging well.
Exercise Number One
The first exercise is the Glute Bridge. There are several other ways to hit the glutes that include deadlifts, squats, kettlebell swings and hip thrusters but let’s start with the basics which is the Glute Bridge. Why the Glute Bridge? The Glute Bridge obviously strengthens the glutes. When strong, your glutes will help pull the back of your pelvis downward which will improve the muscle imbalances caused by sitting. It creates more space in the discs of your spine and allows for better posture. There are variations that you can do, but start with the basic Glute Bridge and then work your way up to other more advanced exercises.
Anterior Pelvic Tilt
Exercise Number Two
This exercise will likely surprise you as you probably haven’t given your ability to balance much thought. Those that do think about it only think about it because their balance has gone down the tubes over the years and they are trying to get it back. You want to work on your balance BEFORE it is compromised.
Bosu Balance
Assuming you have some ability to still balance, a good place to start is balancing on a Bosu Ball or a Balance Board. Your goal should be to balance on the Bosu Ball or Balance Board for 2 minutes without falling. Once you have mastered that, you should progress to doing squats on a Bosu Ball. If your balance is already compromised, start with something safe as balancing on one leg and progress to the Bosu Ball once you feel safe doing so. Rule Number One is don’t get hurt, so start your journey with something that you consider safe for your fitness level.
I hope you found this helpful! What exercises do you think people should be doing that probably aren’t? Leave a comment here. I’d love to learn from you.
All the best!
John