Fitness Over 50 | Are Your Glutes Activated?


Before you get started on any butt firming exercise routine, you first need to make sure your butt is engaged…As women  over 50 we my be completely unaware that our glutes are asleep and therefore not doing the job of supporting the rest of our body in the way they were designed to do. So if you are serious about fitness over 50 and creating a strong and healthy body, there are a few things you must know first.

3 Muscles That Make Up Our Butt And We Call Then The GLUTES.

major muscles

These days we sit so much that our glute muscles can become weak and disengaged from inactivity, which means they need waking up!

We need strong glutes for so many things like our posture, proper weight distribution and for vanity reasons, they help lift our butt…..

If your glutes are weak….. they can cause other problems like back pain, decreased mobility, and knee problems.

They are an important group of muscles but its easy to forget about them

So if you would like to see if your glues are engaged or disengaged  I have a test you can do:

Are Your Glutes Activated?

Stand with your feet straight ahead and make sure your body is relaxed – your thighs and stomach and upper body are relaxed – and squeeze you glutes

many people have trouble finding their glutes, but they are there so you can touch to feel where the muscle is…

Some of you may find this difficult to get a strong contraction and some of you may have not felt anything much at all…

If you were able to feel a strong contraction that awesome – but you can try this too…

This time Stand with your feet at 45 degree angle and relax body and squeeze your glutes

You probably noticed you felt a stronger contraction…

Here are two exercises you can do to engage and activate your glutes.

First one is the same as the test,

  • Stand with your feet pointed straight and hip width apart
  • keep your stomach and thighs relaxed.

Squeeze and release your buttocks muscles (and you can touch here)

If it is difficult you can have your feet at the 45 degree angle

  • Repeat 10-30 times
Are Your Glutes Activated?

The second exercise is lying glue contractions

  • Lie on your back with your knees bent and your feet flat on the floor pointed straight ahead
  • arms by your side, keep your stomach muscles relaxed
  • Squeeze and release your glute muscles and remember to keep your stomach relaxed
  • Repeat 10- 30 times

These exercises might not feel likeyou’re doing much but I assure you, you are making your glutes much stronger


Stick with these exercises as the glutes respond really well and you should start feeling them get stronger and noticing a difference really quickly.

Once glutes are activated and a bit stronger you can do even more difficult exercises for your butt.

Doing his alone will make a huge difference for women over 50, s it ‘s your job to do everything you can stay healthy and live longer.

Watch this Glue Test video in YouTube.

Welcome to Fabulous 50s! My name is Schellea and I’m so glad you’re here.

Fabulous 50s is a platform designed to help women over 50 fall in love with themselves. As an energetic 50-something-year-old myself, I truly believe that 50+ can be the best time of our lives! Through Fabulous 50s, I share fashion, beauty, wellness and lifestyle tips to help women get inspired and stay motivated.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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