Gary Moller: [DipPhEd PGDipRehab PGDipSportMed(Otago)FCE Certified, Kordel's and Nutra-Life Certified Natural Health Consultant]. ICL Laboratories registered Hair Tissue Mineral Analysis and Medical Nutrition Consultant.

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Friday, November 30, 2012

Gluteal (butt) and low back exercises that you can do at home

I often get asked about exercises to strengthen the gluteal/backside/butt muscles and also for the low back that can be done at home without the need for expensive and space-hogging equipment.

My favourite is the glute butterfly which is demonstrated in the following video:


Key Points in addition to those made in the video:


  •  Breathe!  Breathe in as the legs go up - out as the legs go down.
  • No jerking!  Slow and steady.  Quality!
  • If you do not have a suitable exercise bench or chair, try leaning over the kitchen bench with a folded towel for cushioning under the hips.  Or how about dangling the lower legs over the side of the bed?  Or the end of the couch?
  • You can try it in a more restricted form on the ground with a few pillows under the hips.
  • If you get pain in the low back, is this from "muscle burn" rather than "disc pain"?  If it is weak muscles protesting, then keep going.  If it appears to be coming from the central spine, try not lifting the legs quite so high and see if that makes a difference (it should),
  • Get a copy of my book on back pain for additional information, including safe exercises for the hips and low back.
  • Consult me if you have any difficulties.
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