Thanks for the focus on proper form. I learned how to develop this bridge exercise that I’ve been doing so that I change foot contact position and observe how the glutei are firing or not. Now I’ll add the vertical exercise. Will let you know how it goes. Thank you so much!
Inspiring. I'll be 53 in May, and I definitely need to have less pain in my body. For health reasons, I've been pretty inactive other than regular activities of daily living, gardening, and hobby farming. Inch by inch I hope to get my body feeling better. Thank you for the video. Oh and by the way, you have a really nice butt.
Thank you💚. I'm 81 and beginning these exercises will hep me with pain, balance and stamina. I'll begin today. I appreciate your marvelous sense of humor. Ypu do a great job demonstrating and teaching. Appreciate you😊
@dianal.clausen8118 You, 'Mam, are incredible and an inspiration! It's never too late! I'm so happy you are starting today and working to improve your balance, stamina, etc. I'm praying for you, for good health, happiness and a long life full of joy! Please, update us!❤🙏From Upstate NY, U.S.A.🗽🇺🇲
This is me exactly. Used to be a sprinter, mountain biker and bodybuilder. Then everything went south when I had to care for my elder parents, and then my Vietnam Vet brother. My butt used to be wide awake, now they are comatose. I will be doing this!
I don’t know who you are, or where you came from. ❤But this is exactly what I needed to see. 😅THANK YOU!!!! I believe that I have had very very weak, butt or glut muscles my entire life. It may have been cute back in the 80s, but it doesn’t help my physical body function in 2024 at 54 years old. I’ve been to physical therapy a million times. I have nerve some random nerve damage in my lower Rt leg. I need to loose weight especially around my belly. I’ve been trying to figure it out on my own because I want to be proactive. Strengthening those glut muscles may change my entire life. I truly believe that and I want to work on my core. One day at a time. Today is February 25, 2024. Gonna try to find this video and check back in a month, wish me luck!
@laurahudson8730. Sounds pretty much like me. Yep have to work my glutes. Have pain in my leg due to nerve I think, physio said due to weak piriformis muscles. Sore knee, pain in calf and thigh, tingling in my other thigh. Now slight lower back pain. Bad posture, overweight. Never worked my butt muscles. Need to work on these now, glutes and core esp. We can do it!
Excellent butt exercises. The personal youthful stories helped, too. Thanks. As I watched your video again to do the standing glute exercise, I realized why it was so difficult for me to bike uphill, sprint quickly when chasing a tennis ball, or skateboard or roller blade. All of these activities necessitate strong glutes. I need strong glutes to climb the stairs now that I'm older.
I just love this video! The option to do the bridge using the sofa is really great! My favourite butt exercise: I learned this from a friend who is a yoga teacher: do the bridge exercise while squeezing a yoga/foam block in between the legs or by just squeezing the knees against each other (feet slightly apart with toes turned inwards and heels a bit outwards). This strengthens the inner thighs and gives extra stability to my pelvis (SI joint issues).
I can totally vouch for what he's saying. I'm 55 ,was always fit but life got a little difficult and I had to work more. I have a physical job. I literally worked my ass off. Hip pain, knee pain and lots of body pain. When I became so exhausted from work and had to slow down, I started to notice my flat butt. I had an old lady flat butt😲. I began to sart focusing on my glutes to grow them again. Once I started developing my glute stength, I noticed how good I felt. My aches an pains went away, work became so much easier and I wasn't so tired at the end of the day. My whole mood changed. Since then, I've realized how important the glutes are to your physical stability and over all health, not to mention, a "bubble butt" is an atractive feature to have.
Will doing these exercises help build my butt muscle and then help me hold my torso up to stand and walk upright. I was bedridden for 5 years and loss every bit of muscle. I was told I would never get out of bed again but I proved them wrong😊 I just can’t hold my torso up straight over my body. I walk very hunched over. I can hold it up for maybe a min and then I collapse. Trying to figure out what muscle I need to build up again. My butt is flat. I went down to 73 pounds and I’m 5”10 so shows how much muscle I lost. When I try to do a bridge I can lift myself maybe 2 inches:( it’s really bad. I’m so motivated to prove to myself I can do this.
I know I'm late with a reply, but that sounds like a weak core to me. I am no fitness trainer, but I'm thinking if you search up some core exercise that would really help. I hope you're continuing to get healthier and improve on your journey. ❤
That happens to me when something in my lower back goes out , I am not able to the front core access stomach muscles to stand upright have to see chiropractor. Not a Dr too know what muscles in the front of your body this affects, just 10x experienced this. Back muscles only do not seem to be made to stay upright!😮
Even though you can only lift a few inches, just keep doing exercises the way Matt said, before long you will be able to lift higher. Upright health has proper form exercises. Look at his channel
I’m 72 and hunched over due to various back issues. I cannot stand up straight and it’s very depressing. The latest thing I was told to do to help was butt/glute exercises which would strengthen my back and help me stand erect. I’ve never heard of this. I hope it works.
I had a sciatica flare up about 7 months ago and my right leg was experiencing pain and numbness. I viewed a plethora of these types of videos. The one common theme that emerged was activation of the glute muscles. I have been very committed and intentional about glues exercises. About 2-3 weeks into my regimen the pain had disappeared. Thanks for your informed video. Activate the glutes!
0:25: 🍑 The speaker shares his personal experience with his butt and how it affected his comfort levels and overall strength. 2:52: 🍑 Lift your butt off the floor by squeezing your butt cheeks and keeping your lower back flat. 5:21: ✋ The exercise involves lifting and holding the hips up using the butt cheeks, with different variations for difficulty. 8:00: 🏋 This exercise focuses on strengthening the glutes and improving hip extension. 10:39: 🏋 The exercise involves bending at the hips while keeping the spine straight and the knee bent, targeting the glute muscles. 13:31: 💪 The speaker discusses exercises to activate and strengthen the glute muscles. 16:17: 💪 Gradually increase frequency and intensity of butt exercises to strengthen and grow muscles. Recap by Tammy AI
I've been in physical therapy for about 6 weeks to improve my leg strength. Part of my homework is doing that first exercise twice daily. In that time, my butt has lifted TREMENDOUSLY!!! It's a nice little "perk" (pardon the pun lol).
It took me a couple of minutes to get my posture correct and my weight onto the ball of my foot but once I did I definitely "woke up" a muscle. Having a mirror to check my posture in is hugely helpful, shifting my weight/hips over the knee was the key. Once I got my posture and hips correct I shifted onto the ball of my foot and BAM! I'm not sure I've actually contracted that muscle in a decade. This is a game changer for me! Thank you. Words are not enough. I'd give you a hug. No H.
People like me need to work on strengthening the core first, enough to be able to do anything like here. Creepy Vincent's video on this channel, about strengthening the core, "How to activate the glutes - the most overlooked thing you MUST do" is a great starting point. I am still on the first exercise, the supine 90-90. It will take me a while to move, but I am patient. At least I feel activation in areas that felt hopeless 'till now. Thank you guys!
This is the exercise I’ve been looking for ! I’m a 66-year-old woman and have always had a nice bubble butt ! but since I’ve lost weight and I’ve gotten older,I have noticed my butt has gotten flatter. I’ve been doing squats thinking that would help but listening to this video it’s not the best exercise for the results I want so I will have to try these exercises that you are given us and see how it works for me !Thanks !
Excellently clear and comprehensive presentatiin ! Definitely am incorporating this into my exercised to regain a strong, well aligned, properly functional foundation. Am 72, retired and ready to become more fit and full of grace.
Man, I can definitely identify with this having a butt and then being buttless. And of course it was my girlfriends at different times who made me aware of that. I’m 60 now, buttless again, and having major hip pain diagnosed as “severe osteoarthritis of both hips”. When I was young, I was heavily into Tae Kwon Do and my girlfriend at the time said I had a really nice butt. (Girls are weird). Then I became a bicycle racer and still got comments on my nice butt. This whole time, I never had any hip pain. Then I became a semi-professional surfer, and again, I still had a nice butt and no hip pain. In my 40’s I started slowing down the intense physical activity to spend time with my new family. I think that’s when I started losing my butt, but of course I didn’t notice, my wife did. She said when she met me, I had a nice butt, but five years later, I didn’t have a butt at all. Still no hip pain, just buttless. At 59 years old, my right hip started hurting and then it was continuous pain, and now at 60, it’s extreme continuous pain. I’ve been doing a bunch of the hip exercises that I learned here, but today I learned that to really get better, I need my butt back. And while following along this evening, yep, my butt is much weaker than I imagined and I didn’t even notice it happening through the years. So thank you for this rude awakening and I’m adding these butt exercises to my daily routine. Can’t wait to walk without a limp again and old ladies staring at my new butt. Aloha 🤙🏼
I’m a retired nurse- qualified personal trainer- stretcher-certification in nutrition ,I’m a Gemini and we can’t help it ,after 7 years of one thing we move on to the neck. You are my new hero and Jude to medical reasons I lost a lot of glut Maximus, so I do squats e.c.t now you show me these 3 new exercises ans I’m so impressed and thankful for ur sharing in such a clear manner( gifted ) amm☘️
This is the best physical therapy resource I’ve found yet, including actually paying a physical therapist to meet with me in person. Thanks for the thorough explanations and anatomy lessons. I am excited to get back to running and all my favorite challenges with my stronger hips, glutes, and mobility!
I haven't heard the word 'butt' this many times before😅😅😂😂. However I must say that he is so genuine, no need of Yoga mat just do these simple exercises and remember to take it slow. Great 💯
Thumbs up, not for the exercise, (it's good, I did all those over years and they work, but 3 time a week between 20-30 reps in 3 series) but because I've been feeling the same as you did when you started to think to get your "butt" back to its previous glory. Thank you 🙂
31 years ago I was almost 31 and bought Jand Fonda's Ultimate Workout VCR. Still easy to do....but she used to say pretend you were squeezing a coin between your butt cheeks. 🤣 Good tips n how to make it harder....because after 60s things get very flabby...even with exercising not being too hard...so best to make them harder..lol.
I was obsessed with Jane's workout in the late 70s and 80s. I had the cassette to follow along with. I finally bought it on dvd about 5 years ago but it is a lot harder for me to keep up with now. Too many stiff and achy parts.
My butt dropped/sagged before my hip replacement surgery and after surgery the hip thrust/ glute squeeze, bridge and squat exercises are a part of the therapy. I need to focus on keeping my back flatter during the bridge cause I find my back hurting afterwards. 👍🏾
Great instructions esp for those that have difficulty w bridge pose . Older now & many sports injuries so I need this . My husband is Asian n loved the story 😊of the girls . ❤😊
Tq for the detail explanations. Been trying countless exercises which don't explain the mechanics n ended up with bulky thighs but still no butt! Will definately try these n come back here to update in a couple of months😊
Love the title and the other creative bits & editing throughout! That 1st ‘bridge’ exercise is a yoga pose and it’s great for strengthening lower back too. I’d add for that one, keep your ankles directly under your knees to form a 90 degree angle to prevent strain on your lower back.🎉
Great. video and explanation. A couple years ago I had sciatica pain and my PT guy told me I had no butt...go figure..He gave me these plank exercises to do. Your explanation is way better than the little sheet of paper, but, I got it. my sciatic pain went away after about a week, and lately I noticed that my golf swing is better, like 15-20 yards better...and at my age, like old..67..any improvement in the golf swing is crazy good. thanks for all the advise on proper technique, I don't leave the house in the am until I do at least 5 minutes of this exercise. Core strength, good glutes, awesome for total body wellness...thank you!!!!!
Awesome! I feel inspired to awaken my butt. I've been doing sumo bridges, clam bridges, donkey curls, hydrants, squats and assorted butt exercises for over a month but I never feel any day after burn in my butt, only in my thighs. So I gotta work on my form. And find a spare curtain rail. I'm fighting small butt genetics here, but hey, at the very least I'm getting nice legs out of it.
I've noticed the same thing. I did some form of exercise my entire life but after the pandemic and over the past few months I didn't do much and lost a lot of muscle, especially in my butt and wow, the pain in my hip and knee made me jump butt first back into the gym. Slowly working my way back into a routine
I'm 60 and certainly need muscles .. I have none! Some of the exercises I remember from PT so I thankyou for all the explanations while showing the exercises! I certainly will try my best to do these exercises and hopefully get better with my muscles ❤
Im not actually traning my butt but since I started to take martial arts seriously, doing a lot of different back and sidekick exercises my butt has better than ever, better than when I was doing heavy leg workout in the gym. I dont know, maybe it is that I do those kick exercises much more often than a leg day at the gym, often I kick daily, just nice slow sidekick variations, lef raises, keeping your foot as high as ossible as long as possbile.. I really get my butt burning eith those exercises and I can feel my butt pumpin up better than ever.
I'm a 54 yo lady. Used to do regular workouts. I broke my left ankle nov last year. And this first exercise was one of exercises the therapist gave me to strength hip & thigh.. before
I learned it was time for monthly support and some focused DIY, friend. Your work is terrific, and I am a light to all other old people: GET STRONG, GET FLEXIBLE! You can do it! Old people give up. The culture says "get a walker" and crumble toward death. Nope. I climb, hike, fish, run, play, and I need to be strong till I'm gone, maybe 20-30 years if I'm fortunate. Upright Health is now a part of my daily toolkit.
Your story is hilarious. I’m an Asian America female, 53 years old, and a former figure skater. I still have a rockin’ butt and very muscular legs. Men (and women) complement me all the time. Skating really uses the butt and leg muscles which persists into adulthood. I too am dealing with hip and lower body pain and injury. My physical therapist has me strengthening by gluts, hamstrings, and making sure that my pelvis is not anteriorly tilted. So with your exercises I make sure that I’m contracting my core with your exercises to avoid the anterior tilt.
That second exercise is brilliant! I've been having a hard time building up my hiney but I think this might just do the trick! I'm going to do this exercise every day and see what happens. Thank you so much!!!
Thank you-very helpful!! I’m in the gym currently trying to build this deflated BUTT back up. 💀🤦🏼♀️🙄 Grateful for your video that I can do this at home as well!!! Thanks for all the Great workout tips!!
Yeah...my butt has disappeared and my sciatica has gotten worse after 6 natural births( very big babies over 8.5lbs)... after each baby my butt got smaller and my sciatica got worse. Now my stomach has gotten slim but looks like a deflated balloon!! These exercises help my sciatica too...befor coming down stairs my butt muscles would give out and an electric shock would go up my hips and spine. This helps thanks sooo much!!
I didn’t know I had no butt until I lose a 100lbs years ago. Felt like it was just my back then a hole at the bottom lol. Legs were super skinny too. Even felt my tailbone when I sat. I was so self conscious I gained a bunch of that weight back. Always do legs/glutes exercises, you don’t know what you’re actually working with until the weight comes off.
@@Ok-KB I mean in hindsight I wish I would have stayed skinny and worked on building my butt up. If I had advice I would workout everything and don’t lose it too fast.
I started doing the butt tightening bridges, from your video, about two months ago. I was scared to death of maybe needing hip surgery, very bad pain. In the weeks between waiting for Dr. appointment and xray I kept doing the bridges. Slowly the pain has ebbed. I saw the physical therapist and he had me do another leg movement to balance my hips (bit of twisting going on) , but all along, I've been doing the bridging. I swear it's what helped me so much and now I'm ready to add more challenge to it.
Wow, I’m so glad I found this channel. All my life I’ve been told that I have flat butt like my mother, so I’ve kind of accepted it as normal (and I’m not Asian lol). I’m excited about implementing this exercise into my workout routine. I’ll keep you updated on my progress!
Back in my youth, my friends used to call me "bubble butt". Now, at 63,I have the a$$ of an Asian grandmother. Started doing squats 3 months ago and the Bridge exercises for a couple weeks. Will definitely add your exercise with the stick. Nice delivery, BTW!
I use a 20-lb wt. (start with a wt. that fits your strength), holding it up to my chest (along my collarbone area), feet width apart, keeping the spine straight, I bend over at the waist (butt out) and my elbows touching the top of my glutes as I move down, bending my knees); then, I slowly come up, keeping the wt. still at my collarbone, remembering to breathe in going down and releasing breath coming up. My PT taught me that, and it works well for the butt, the glutes, the calves, and upper body.
Haha! I'm in the non athletic crowd lol! But I do like to exercise. I hate bridges but still do them. Sofa bridge? Heck yeah, I need to try that! And can't wait to try the hip hinge. I've realized I need to cut back on exercise, I finally figured out I'm doing too much too often and always in pain. 😁 Thanks for the validation and great tips Matt!
Thank you So much for making this video and sharing your story. I naturally have NO butt :( I was building one until I got hyperthyroid and the next year I had a Disc injury in the L5 S1 annular tare, so for the past 2 years I have not been able to do weight lifting. My butt needs help! I believe you are spot on with the aches and pains in the knees ect... Thank you again!
not matt but you could try a more rotated externally stance, Leg in External rotation = more glute bias, Second thing is using a loop band around just above knees to force more glute activation. You could also make sure to do some sort of abductor warm up to prime the glutes. Doing the opposite of the above would bias the hamstrings, Internal rotation, squeeze ball between knees, & warm up adductors.
@@thund3rzzz813 Thank you. For all the training I have in bodywork and movement, it's funny how it can go out the window on things for myself when it's me doing them. It seems to happen most when doing bridge type exercise. I also used to use a block between my knees and that used to help. It doesn't happen all the time, so I think maybe doing it consistently for a while might get the correct group used to firing on the regular.
@@yootoob1001001 squeezing block between knees will bias hamstrings & spinal erectors over the glutes in bridges. Bridges is a tricky exercise if you are lacking the hip extension mobility or you have knee instability issues with foot to hip stacking due to some valgus/varus issues which is usually intensified with a wider more externally rotated glute biased stance. Also are you pushing into the ground or pulling back with your heels, eitehr can bias the glute vs hamstring, sometimes it helps to focus on squeezing a penny between your butt cheek as you go up. Also if you tend to hyper extend the back it can help to practice posterior tilting the pelvis before you bridge up and supplement with ab strengthening exercise and perhaps light lower back stretch
I can actually relate!! I was always fit as an athlete but I had to care for my parents after they past I became depressed and sedentary my daughter noticed my body said same thing “Mom what happened to your butt?” As a joke I took it seriously bcz I had been asking myself the same thing lol I’m 52 be 53 in October I’m determined to be healthier than my parents. Thanks for this video I started my routine a week now and I am hurting didn’t realize how much my body had lost strength.
Amazing tutorial video. This really helped me engage my glute muscles. Mind to muscle and now i really feel the muscles working and getting to the fatigued stage . Thank you so much .
