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:

More information here

•  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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About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

Product feeedback from a satisfied customer

A bit of feedback: 

The Back Pain book is terrific. An easy read for us non medical types yet you feel like you are getting a better understanding of the problem as you read. The exercises are easy to remember and it is easy to check up you are still doing them correctly after a couple of days. I have been doing a few on the floor watching some great rugby in the ITM Cup. Notice I feel less angst about my back. Such a simple solution to avoid potential problems.

The Salter Scales are also very clever. I think I weighed myself more times in the first week I had them than in the last decade. (I have never had a problem with weight although must admit I weigh a few kilos more than I thought I did in 2001). I will start keeping a record of the results and let you have a look in 2-3 months. I am 188cm 52 years old and weigh 78-79kgs have bone density between 2.6 & 2.8, body fat normally in the 13's somewhere (occasionally drops into the 12's), Body water around 63 on average (never below 60) and muscle maybe an average of about 42 but never less than 40?? (I used the athlete mode but then doesn't everybody!!)

Algotene. Somewhere on your site I read on the holy grail to health and fitness you go through periods of improvement and plateaus. After 3-4 weeks of taking Algotene I think it has me moving off the plateau not in measured performance but just a general feeling of well being, more good advice, 

Thanks Paul.  

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About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!

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Do you have a question?  Email Gary: gary@myotec.co.nz. Include any relevant background information to your question.  Please be patient and be aware that I may not be able to answer every inquiry in detail, depending on workloads (My paying clients take precedence!). I will either reply by email or, most likely, by way of an article (Personal identifying details will be removed before publication).

Summer Book Sale - Two for the price of one!

Are you wondering what to buy a loved one this Christmas?

To celebrate another bumper year, I am giving you two books for the price of one.

Buy both books for $20 and Save $39.99!

Now, I am not being stupid here even though this is costing me: I want you to give these books to other people as a gift. I am steadily building a strong base of loyal customers and offers like these help immensely.

It is the support of customers like you that has helped us have our best business year yet - and despite there being a worldwide recession.

So, please take up my offer: Buy as many books as you like and give them to your family, friends, workmates and business associates.

Please go here to make your purchase

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Client Feedback: From "Severely Handicapped" to Hiking the Waitakere Ranges in Eight Months

Hi Gary:
Robin arrived home yesterday after visiting you in Wellington last week. I just wanted to thank you most sincerely for your management of her back condition. 

Eight months ago she was in chronic pain and severely handicapped. She was on the verge of applying for surgery, when I discovered your website (originally as a link from rustypanels!) and bought her your back pain book. I know you don’t claim to “cure” conditions like hers, but aim instead for effective management. 

She has followed your three-fold regime faithfully, and has achieved a long pain-free period, allowing her to resume our lengthy hikes on the rugged tracks of the Waitakere Ranges. 

So you deserve full credit for her recovery, but she also deserves credit for following the treatment plan meticulously, otherwise it wouldn’t have worked. 

Our heartfelt thanks to you!

Dr Alex Davidson MRSNZ
Research Analyst

(Note: Permission given to use personal details)
____________________________
Gary:

When Robin bounced through my door for the first time (Last week), I was enveloped in a huge, warm bear hug that took me completely by surprise.   It was hard to believe this was the same person I first dealt with earlier this year.

Sure she is not yet out of the woods and never will be (Most chronic health issues need to be managed to some degree for life); but now she is out and about living a life!

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Kick Back Pain in the Butt

Purchase direct from the author and Save!

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"Gary, When I read the Introduction Chapter of your book, I laughed so much I forgot all about my back pain!"

- William

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At some time in our lives, just about all of us will suffer back pain. Many will be plagued by ongoing and often unpredictable bouts of pain and disability. Low back pain, back injury, sciatica and nerve pain, muscle strain, back surgery, lumbar disk protrusion, sacroiliac pain - if any of these apply to you, or if you just want to keep your back strong and healthy, this is the book for you. While researching for this book, I was struck with the rather bland and sometimes depressing writing style of the books out there for people who are hurting. My decision was to write this in a chatty and sometimes humorous style, just to cheer up my readers and to also let them know that this is one so-called "expert" who knows all too well what a terrible affliction back pain can be.

 

I also identified a huge abys in most current advice: how who and where to get help and what to do as first aid when you first injure your back? The book includes 10 Tips for a Healthy Back. Back Pain guides the reader through the process of what to do from the moment a back injury happens, how to apply first aid, when to get medical help, and how to assess what works. It advises about ongoing care and maintenance, including advice on exercise and diet. Back Pain includes a helpful chapter "Ten tips for a better back" and has graded exercises that progress from a bed-ridden state to resuming full function.

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"This is the most refreshing and practical book I have read about back pain. Thank you." Mary

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Even if you don't currently suffer back pain, prepare now while you are able! Besides, the odds are that someone close to you is suffering back pain right now. Consider purchasing this book as a gift to them.

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“I just wanted to say that your Back Care book is great! I gave it to my mother who has some back problems and I was unsure if she would pay attention as she is not one for taking advice really. However, she obviously liked how you talked in the chapters and related to it as did I! So thank you very much for producing something that inspires all sorts of people into caring for a vital but often overlooked thing such as our 'backs'.

- Steph”

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At just $19 you simply can't go wrong with this offer. That's the equivalent to spending on just one bottle of pain killers. You'll pay twice that when you go to the doctor and that again each time you go to a Physiotherapist or chiropractor. You can't lose, so what are you waiting for? Take control of your back pain now and kick it! Getting your copy of the Back Pain guide is quick and painless, so act now.

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Purchase here:

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