Do you have lower back pain? Then you probably hear people say, ‘If you strengthen your abdominal muscles, then your lower back problems will subside.’ This is partially true, but you have to strengthen your gluteal muscles, (buttocks) too. This article will help you get your … rear in gear!
The gluteus muscles are the main stabilizers of the pelvis. The pelvis in turn stabilizes your back. If the gluteus becomes weak, your back muscles will be more stressed. This increases the chance of injury or just — plain old, aching, back muscles and spasms.
The good news is you can strengthen your gluteus maximus fairly easily. And many people will find the exercises for this part of the body more interesting and enjoyable than abdominal exercises. You still need to continue your ab exercises such as crunches and sit ups, but doing gluteal exercises will protect you from all ends!
One exercise you can do to keep your gluteus strong is walk up and down stairs. If you do not have stairs the leg press is just as good or better. The leg press can be done in the gym on the machine or you can make your own version at home.
Here is how
Get a small bench or stepping stool to start with, about six to eight inches off the ground. Put your right foot firmly in the middle of the step, now lift and quickly tap your left toe up to the bench and next to your right. Quickly lower the left foot to the ground and then repeat. Use your buttocks muscles to do the lifting and lowering. To do this you will be bending the knee that is on top of the bench. Keep your movements slow and controlled, especially on the way down. Do about 12 to 15 repetitions on each foot.
Eventually you will want to work up to a higher bench that is about 12 to 18 inches off of the ground and do more repetitions. You can also increase the resistance by adding five to 10 pound weights rested on your shoulders.
Even if you are not having back pains now, gluteal exercises are essential for everyone wishing to protect themselves from future back pains and injuries. So … keep that rear in gear!