"SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region"

👉 Carry out the buttocks and hips exercises programs listed above following the repetitions below. Just choose 3 out of the 6 programs that have been demonstrated for you there. Make your choice.

Here are my three buttocks and hips exercise programs, although these used to be too easy for me, but then there comes a time when your physiologist or trainer refrains you. I can do these perfectly, but I will do it in the beginners' category to save myself from going overboard.

👉 Carry out stretches to conclude each of your exercise day. (Video is not necessary)

Stretching is necessary after exercising our buttocks, but everything should be done in a planned manner and according to the age. I am emphasizingsing age because I am older than your wildest imagination.

I usually do "Shavasana" to stretch my glutes, which is very simple and requires lying down like a dead body for some time. But one should keep in mind that while doing the stretches, one needs to maintain steady, controlled breathing.

I sit on the floor, cross my one ankle over the other side's thigh, and press lightly down on my knee until I start feeling a kind of stretching sensation in my glutes. And then do the opposite.

I hold this process for 20–30 seconds and then repeat it as long as I feel comfortable or overstressed.

I avoid jumping too high or overstretching to avoid further injury. While inhaling, I stretch my body as much as I can, and while exhaling, I stretch my body as little as possible. This is my method.

As far as keeping hydrated is concerned, I always carry my water bottle with me but I drink water at least 30 minutes before commencing my workouts and never drink water before my warm-down process is completed. For sure, if I am alive and kicking at my age, I follow the rule of a healthy diet.

You have said it all.

There are so many programs that can help to strengthen these muscles at the buttocks and hips region.

Dead Lifts

For me, all these are simple, or so I feel, but I don't want to live in the world of fantasy because, at my age, I know my limit, but if you had asked me to do this a couple of decades ago when I used to spend 3-4 hours a day in a gym, stadium, or badminton hall, that was different.

Single leg deadlift,

I will try to demonstrate all you have asked for but within my limitations, for instance.

Jump squats, or deadlift

👉Tell us your overall feelings and ask your questions concerning the programs.

My overall feeling is that when I see such programs, I am lucky in the sense that I have lived all my life opposite parks and/or close to stadiums exercising and playing games, so I can't help but try what I am not supposed to do at my age.

I have no questions about the programs you are running here, but I have a personal question. Do you think that an exercise that is good for one person is good for all, or should one consult his physio or trainer before commencing them? Thank you.

I would like to invite @patjewell @jyoti-thelight and @weisser-rabe to vouch for my statement and show their skills at exercising because I know at least two of them are perfect fitness freaks and all three of them know my real age.