Lower back pain, frequent falls when walking…lack of hip muscle strength! 3-minute hip exercise for healthy slimming

Do you have such a situation? Even when walking on a flat road, I sometimes fall down; when walking for a little longer, I feel tired; when sitting on a chair, I usually cross my legs... Be careful, these are warning signs that your butt muscles are weakening! Why not try some easy-to-learn "hip exercises" to relieve back pain, strengthen leg strength, solve the problem of lack of exercise, prevent falls, and reduce knee pain.

Is your hip really okay?

The muscles of the buttocks are your partner in supporting the body's anti-gravity muscles. Once this muscle weakens, the strength to support the body becomes weak. Japanese fitness coach Takashi Matsuo wrote in his new book "Give Me Back My Slim Butt Exercise: Only 3 Minutes per Time to Make Your Butt Healthy and Slim! ” states that “when astronauts return to Earth from zero-gravity space, they walk on the ground with their arms propped up,” which is the phenomenon of anti-gravity muscle deterioration. When we temporarily have to spend our days without being able to stand due to illness or injury, our anti-gravity muscles degenerate. People who sit for long periods of time, such as driving or sitting in an office, also tend to have their anti-gravity muscles gradually weakened.

The gluteal muscles are mainly composed of anti-gravity muscles

There are two types of human muscles: "anti-gravity muscles" and "propulsion muscles", and the gluteal muscles are mainly composed of "anti-gravity muscles" located on the inside of the body. What is "anti-gravity muscle"? Anti-gravity muscles are mainly located on the inside of the body. They can fight against gravity while supporting the body to maintain an upright position, fix the joints in the correct position, and control the balance of the whole body. The anti-gravity muscles mainly include: gluteus maximus, gluteus medius, gluteus minimus, iliacus, brevis internal rotator, and maximus internal rotator.

In addition, the muscles of the buttocks include the "thrusters", which are located on the surface of the body and can generate active, fast-moving propulsion, but do not have the power to fix the joints or support the body. The propulsive muscles mainly include: psoas major, psoas minor, and hamstrings.

The gluteal muscles are mainly composed of "anti-gravity muscles" located on the inside of the body.

They think that “it’s okay because I work out in the gym”, but many people with this type of muscle actually have atrophy of their hip muscles.

The buttocks muscles need to be exercised, otherwise they will easily decline

Compared to propulsive muscles, which are located on the surface of the body, anti-gravity muscles are mostly located inside the body, so it is indeed a bit difficult to confirm the shape of the muscles with the naked eye. In fact, many people with this type of muscle mass think that "there is no problem because I exercise in the gym" but actually suffer from atrophy of their buttocks muscles.

Therefore, please first check the decline of your hip muscles. Perhaps warning signs have already appeared in your daily movements. Is your hip really okay? Please confirm as soon as possible through the form below!

Through the movements of daily life, you can understand the extent of the decline of the hip muscles. Please tick the boxes that apply to the following items:

★【Buttocks muscle strength confirmation form】

□When walking on a flat road, you may sometimes fall.

□The walking speed slows down.

□I feel tired after walking for a little longer.

□I can’t walk anymore if I briskly walk for more than ten minutes.

□Like to go up and down stairs. Use elevators or escalators frequently.

□Use handrails when climbing stairs.

□Unable to run downstairs.

□ Unable to put on shoes while standing on one foot.

□It is difficult to squat and I would not choose a squat toilet.

□On the MRT or bus, I will want to sit down as long as there is an empty seat.

□On the subway or bus, you cannot stand steadily without holding the handle or handrail.

□When sitting on a chair, people usually cross their legs.

□I was once told that I have a hunchback.

□If you have back pain or knee pain.

Those who checked 0 to 5 boxes: Their hip muscle strength is still sufficient, but there are signs that it is beginning to decline. If you don't exercise your hip muscles, they will gradually weaken, so please pay attention.

People who tick 6 to 10 items: Their hip muscle strength is moderate and their hip muscles have begun to decline. If you want to engage in more vigorous activities, you must strengthen the muscles in your buttocks.

If you tick 11 or more of these boxes, your hip muscle strength is at a high risk. If you don't deliberately exercise your hip muscles, you may have problems with your feet and waist in the near future. You might as well start doing "butt exercises".

How do you know if your hip muscles are strong enough? The following is a method for testing hip muscle strength: (If both feet can pass the test, it is considered qualified)

★【Test hip muscle strength】

LEVEL 1: Raise your front foot about 5 cm off the floor and count to 30.

●Result: No problem with daily activities in the room.

LEVEL 2: Raise your front foot to a 90-degree angle with your hip joint and count to 45.

●Result: No problem standing for long periods of time or walking on flat ground.

LEVEL 3: Lift your front foot higher than LEVEL 2, support yourself with your arms around your back, and count to 60.

●Result: You can climb stairs and ramps easily, making traveling and mountain climbing a pleasant experience.

LEVEL 4: From the LEVEL 3 position, release your supporting hands and count to 60.

●Result: Optimal hip muscle strength, you can enjoy the fun of exercise and continue to walk healthily on your feet.

★【Buttocks Exercise─Scarecrow】

Doing stretching exercises in the morning and evening can help relax the buttocks, thereby relieving the "thrust muscles" and increasing the sensitivity of the buttocks switch. The following are some "hip muscle stretches" that you can do anytime, anywhere:

Buttocks - Scarecrow. (Photo courtesy of Kadokawa Publishing, Taiwan)

★Can be done while sitting on a chair

Count to 4 and sit down slowly

Don't just sit down on the chair. Place your feet a fist's distance apart, push your buttocks back, count to 4, and slowly sit down. Keeping your knees away from each other is a great glute exercise.

(Photo courtesy of Kadokawa Publishing, Taiwan)

Sit on the front half of the chair with your buttocks and stand up in one breath

When you stand up from your chair, do it in one go. Move your hips to the front of the seat, place your feet a fist's distance apart, keep your chest up, and stand up in one breath with your upper body tilted forward 45 degrees.

Swing your ankles side to side

Sit with your buttocks only on the front half of the chair, hold the chair with both hands, and stretch your feet forward with your heels on the ground. Place your feet a fist's distance apart. Swing your ankle from side to side, rotating your foot outward from the hip joint 20 times.