Tip #15: Get your rear in gear!

Your buttocks is a lot more important than you may realize. Your gluteus muscles are a major muscle group that are responsible for helping you walk, run, climb, stand up and many other motions you do every single day.

Let's get started. If you need reminders of why strength training is even necessary or important, look back at Tip #14: Strength Training is not just for body builders. These are called, "Butt Exercises". Super creative.

Start out by getting on your hands and knees, with your back straight and parallel to the floor. This will be the starting position for exercises 1 and 2. You will do three different exercises on each leg.

1. Leg straight back: start with your left leg, keeping it slightly bent, and put it straight up in the air behind you, and return to starting position. Do this 5-10 times.



2. Dog at a fire hydrant: Sorry, that's the best way I can explain it. Put your left knee, bent 90 degrees, in the air, until your thigh is parallel to the floor, and then return to starting position. Do this 5-10 times.



3. Straight leg: Put your leg completely straight behind you (this is the starting positon for this exercise), bring your toes in the direction of your nose (keeping your leg straight), and then return to starting position. Do this 5-10 times.





*Note: Foot should not be pointed, but flexed for these exercises.
*Repeat all of these exercises on the right side.

This is a great exercise to do while watching a favorite TV program, etc. It's an extremely effective exercise, and you can feel your body working right away! Start out conservative, and as you get stronger and more comfortable with the exercise, you can add more repetitions.