Hey Mamas, hey Dads!
I see you out there, planning your family holiday, cooking for your parents and children both, dodging legos, wrangling your children and herding cats.
Your back hurts, your feet hurt, and oh, your back hurts. You can handle exhaustion, but if only your back didn’t hurt.
What if I told you the answer is a two-fer? One workout protocol, two great outcomes. Work your glutes and reduce back pain.
I recently had the honor of appearing with Erika Lopez on the KVUE Exercise Minute to discuss this very problem. Read on for description and a video of how exactly to do these exercises.
Why The Focus on the Back is Misplaced
Often, we focus on our back if it is the source of pain. We get back rubs, heating pads and do back exercises. This isn’t always the solution, though. The solution is to make the glutes stronger and use them they way they function best, taking the load off your back.
The end result of strong and properly functioning glutes is a lessening or complete cessation of back pain. As a bonus, they look amazing, too.
3 Easy and Equipment Free Glute Exercises You Can Do Now
Here we demonstrate setup for the hip abduction and extension.
- sumo squats
- hip extension
- hip abduction (same link as hip extension, as it is often a combo exercise)
Do each of these for 3 sets of 10-15. This will be quick. If it is far too quick and easy, run through the whole process 2-3 more times.
For a how to, watch this video with me and Erika Lopez of KVUE:
Beginning a new exercise takes an initial investment, like priming a well to get water. You might feel soreness in your low back and glutes for the first few days, keep doing this every 2-3 days, and you’ll see a reduction in low back pain and an improvement in the appearance of your glutes.
As always, let me know how these work for you! kathryn@kathrynalexander.com
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
