CL-September 2024 - 35

HAPPY & HEALTHY
Boosting Your Backside
Glute exercises guarantee stronger daily movement
by Vanessa LaFaso Stolarski, Contributing Columnist
A
rural lifestyle oſt en involves
lots of hauling, liſt ing and
other physical activity. Strong
gluteus maximus muscles - the ones
in your backside - can make those daily
movements or chores much easier.
Th ose muscles aren't just for sitting
on - they're powerhouses that help you
liſt , carry and move with ease. Here are
four simple exercises that will strengthen
your glutes. Perform these movements
1-2 days a week, in three sets of 8-10
repetitions.
SQUATS
Squats are like the
Swiss Army knife of
exercises - they
do it all. Great
for building
strength in
your glutes,
thighs
and core,
they also mimic
they also mimic
everyday movements
lowering down to
lowering down to
plant something in the ground or liſt
something up to a shelf. Glute strength
improves your ability to liſt heavy
objects, enhances balance and stability,
and reduces the risk of lower back
injuries.
* Stand with feet shoulder-width
apart
* Keep chest up and back straight
* Send your hips backward like you're
looking for a chair to sit on
* Lower your body with your legs
until your upper thighs are parallel
to the ground
* Push through your whole foot to
stand back up
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everyday movements
like sitting or
GLUTE BRIDGES
Glute bridges may look simple, but
don't let that fool you. Th is exercise is
perfect for directly targeting the glutes
and, when done correctly, will also
strengthen the lower back and hips,
improve posture and reduce back pain.
* Lie on back with knees bent and
feet fl at on fl oor
* Place arms at sides, palms facing
down
* Push through feet and liſt hips
toward ceiling, squeezing glutes
at the top
* Avoid arching back by keeping
torso at an angle
* Hold for a few seconds, then lower
back down slowly
LUNGES
Lunges are fantastic
for building strength
and stability in
your glutes and legs
simultaneously.
Th ey're
especially useful
especially useful
for improving balance
for improving balance
and coordination, which is helpful for
navigating uneven or rocky terrain or
carrying heavy loads. Lunges can also
reduce knee injury risk. Note that if
you experience knee joint discomfort
performing a lunge, avoid pushing off
on the front of your foot, and instead
push back into your hip from rep to rep.
* Stand tall with feet together
* Take a wide step forward with
one leg
* Lower hips until both knees are
bent at 90 degrees
* If you notice your knee traveling
too far past your toes, widen your
stance a little more
* Push through the front heel to
return to start position
* Repeat on other side
STEP-UPS
Step-ups
are a great way
to mimic the
movements we
do every day, like
climbing stairs or
stepping onto a
tractor. Th ey're
excellent for
building strength
in your glutes, thighs and calves. Doing
them regularly will also enhance overall
lower body strength and improve your
ability to climb and step up.
* Find a sturdy bench or step
* Place one foot on the bench,
keep knee aligned with ankle
* Push through heel to liſt body
up onto surface
* Step down with same foot and
repeat on the other side
Th ese four simple exercises will
strengthen your glutes, making daily
tasks a breeze.
*
Vanessa LaFaso Stolarski is a certifi ed
nutrition counselor, weightliſt ing coach,
life coach and stress-management specialist.
All health-related content and media provided by Cooperative
Living or its website(s) is created and published for informational
purposes only. It is not a substitute for professional medical
advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualifi ed
health professional with any questions you may have regarding
your health or a medical condition.
September 2024 * Cooperative Living * 33
PHOTO COURTESY WIKIMEDIA COMMONS
PHOTO COURTESY FLYFISHTOGROPHY VIA FLICKR COMMONS
PHOTO BY ANNA SHVETS VIA PEXELS.COM
PHOTO COURTESY MARIDAV VIA CANVA.COM
http://www.CANVA.COM http://www.PEXELS.COM http://www.co-opliving.com
CL-September 2024

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