This is the one move a Pilates instructor says everyone should do to combat the effects of aging

It will build more than just glute strength

woman on a pink exercise mat in a white space gym background performing a glute bridge, facing away from the camera.
(Image credit: Getty Images)
Jump to category:
By
published
in Features

It's normal to experience changes in our mobility as we get older.

Many people find movements like touching their toes or getting up from the sofa start to feel more challenging.

One of the best ways to offset this is through regular movement. But which exercises are the most effective for maintaining strength and mobility as you age?

According to Rachel Lennon, Pilates instructor and founder of The Wellness Tribe, there's one simple move that everyone should do for longevity: the glute bridge.

"The bridge is such a good exercise for spinal mobility and core activation and strength and it also works the glutes," Lennon says.

The best part? It doesn't require any equipment, making it easy to do at home.

How to do the glute bridge

A post shared by Fit&Well (@wearefitandwell)

A photo posted by on

  • Lie on your back with your feet flat on the floor and your heels close to your glutes.
  • Press your lower back into the mat to find a neutral position in your spine.
  • Inhale then press through your heels to lift your hips until your body forms a straight line from your shoulders to your knees.
  • Squeeze your glutes at the top of the movement.
  • Exhale, slowly lower your hips back to the floor.
  • Repeat for 10-12 repetitions, finishing with a 30-second hold at the top.

The benefits of glute bridge for longevity

The glute bridge offers several benefits.

Improves spinal mobility

"If you want to stay feeling healthy and young, you want to keep the spine mobile," Lennon advises. "Moving up and down through this movement will mobilize the spine."

Strengthens the glutes

"The glutes are the biggest muscle in the body so we want to be working them regularly," Lennon explains.

Builds core strength

"The 30-second hold will really engage your muscles, particularly your core," Lennon adds.

A strong core is essential for supporting your entire body and providing strength for everyday movements like putting shopping away overhead and carrying heavy bags.

Having a stronger core can also help you maintain an upright posture.

Make it fun

It's easy to make this movement feel like fun. "Put some music on and do your reps to the beat," suggests Lennon.

Making movement uplifting and lighthearted is important to ensure you develop a healthy relationship with exercise, she adds.

Alice Porter
Contributor

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.

Latest