'Glute Amensia' Can Lead To Balance Issues, Experts Say — But This $9 Solution Can Help
The experts consulted for this story do not endorse the products ahead unless otherwise noted.
It's no secret that aging can increase the risk of falling , and while many factors contribute to this phenomenon, physiology expert and Pilates educator Allison Long said the glutes — the three big muscles that make up your butt — play a bigger role in preventing falls than many people realize.
Because we sit so much, according to Long, glutes are often the first muscle group to experience loss. ("Believe it or not," she said, "there's even a name for this: glute amnesia!") However, as stability-supporting muscles go, they're also one of the most trainable. Based on this, we found this one $9 exercise tool that may make strengthening the glutes at home easier and safer for older adults — and we asked Long and others for their thoughts on how to use it.
"Consistency is one of the reasons strength training can be challenging at any age. That's why having an at-home tool can make that training more accessible," Long said.
This very simple and ultra-portable ankle-strap cable setup , which currently has 4.7 stars on Amazon across 28,160+ ratings, works similarly to a cable machine at the gym and features two cushioned ankle cuffs with a resistance cable running between them.
Physical therapist at WAVE Physical Therapy , Annalise Calo , said that once the bands have been attached around the opposing ankles, kicking your leg backwards against resistance puts load on the glute in a lengthened position, allowing it to get stronger.
"The continuous tension requires both stability and control, very similar to how we use spring resistance during reformer Pilates," Long said.
Calo added that form is crucial here, and keeping your foot neutral (not turned in or out) really makes sure you are engaging your glutes properly.
The setup includes three cables in ascending resistance levels (10, 20 and 30 pounds), which is key for Long, who said that a cable system like this allows you to start with very light resistance and increase gradually, which helps to build real strength over time.
And Calo said that because this tool requires you to stand on one leg while actively move the other limb it's also training proprioception (where you are in space), which is necessary for maintaining balance.
This simple glute trainer can improve balance at home. Amazon
"Another big advantage of this tool for older adults is that they can do these types of exercises standing and holding onto something stable, like a counter or the machine itself. This can be a lot less intimidating," Long said.
(Calo cautions that for all the strengthening advantages that this cable setup offers, it could also be dangerous if you aren't strong enough and could even lead to unintended falls — so be sure to speak with your doctor or test the product in a safe place before using it.)
There are certainly many similar cable strap machines available online, but reviewers of this particular brand seem to reiterate that it's well-made and the soft neoprene and Velcro-closure ankle straps are very comfortable and stay secure during exercise.
Keep reading to see these reviews or more, or get started with your glute strength training before you lose them.
Promising Amazon reviews:
"Great accessory. My current gym is somewhat mediocre and missing equipment which lead me to buy these. I absolutely love them and glad I got a pair. These are the best ankle wraps for my leg pulley exercises. The material looks and feels very sturdy which gives you confidence in the purchase. I will definitely check out for of their gym gear." — Mo T
"I use these ankle straps with my Tonal for leg and glute workouts, and they work great. They're comfortable, easy to adjust, and stay secure during exercises like kickbacks and leg lifts.
The padding helps keep them from digging into my ankles, even during longer workouts, and they feel really sturdy and well made. I also like that they're quick to put on and take off between exercises. Definitely a great accessory if you use a cable machine or Tonal!" — Paige
If you want to shop for more balance-improving and strength training items for older folks, take a look at the list below:
Amazon
A versatile balance disc that can be used sitting or standing
Experts previously said that balance discs can be a safe and easy tool to use to support core-strengthening efforts, so we selected this inflatable balance cushion by ProsourceFit, which is one of the most-rated on Amazon. You can adjust the firmness to perform a variety of core-focused exercises, either sitting, standing, or lying down, and the textured surface keeps things secure. It can even be used to maintain a more aligned posture while you're sitting in your desk chair.
Amazon
A foldable rebounder trampoline with handle
According to experts who previously spoke with HuffPost, rebounders, such as this one, are an easy way to engage with the pelvic floor, abdominal wall, and spine through rhythmic reactions. This foldable rebounder trampoline has over 12,500+ ratings on Amazon and promises a safe jumping system composed of 32 closed springs and a powerful elastic surface. Available in 40- and 48-inch circumferences, this rebounder has a foldable base and a foldable handlebar that adjusts to four different heights.
Rebounders may not be suitable for all ages or abilities, so speak to your healthcare provider before using.
Amazon
An adjustable core-stretching tool
With all that core strengthening that's inevitably happening, you'll want to reduce muscle soreness and possibly improve range of motion with a good stretch. Given that the core isn't the easiest part of the body to stretch without assistance, this helpful tool can serve as an indispensable aid for stretching and easing pain throughout the entire back, groin, hip, stomach, and more. Made by ProStretch, a brand offering at-home recovery tools that allow users to replicate exercises they might perform at a physical therapist's office, this stretching tool can be used in a variety of positions and is easily adjustable to accommodate different heights. There's also an easy-to-follow user guide in case you need help creating a stretching routine.
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