glute exercise – Irene Pastore Fitness

Stronger Glutes Home Exercise

January 19, 2023

Stronger Glutes Home Exercise strengthens your backside. You can do it at home or outdoors with, or without equipment. Strong glutes help prevent back and knee pain.

INSTRUCTIONS – With Equipment

Anchor elastic tube around an immovable, stationary object.
Loop opposite end around right foot.
Stand on left foot with both hands on hips.
Slowly bend right knee and raise leg as shown in the video.
Slowly release right foot to floor.
Repeat exercise for desired number of repetitions on right.
Switch sides and repeat exercise for desired number of repetitions.

MODIFICATION INSTRUCTIONS – Without equipment

Stand in front of a wall.
Support yourself by placing both hands on wall at shoulder height.
Stand on left foot.
Bend right knee and slowly raise leg as shown in the video.
Slowly release right foot to floor.
Repeat exercise for desired number of repetitions on right.
Switch sides and repeat exercise for desired number of repetitions.

Virtual Fitness: How To Do A Fitball Squat

November 2, 2021

Fitball Squat

Deep Squat For Lower and Upper Body

The Deep Squat is a strength training exercise that works the backside, thighs, legs, front shoulders, and core.

INSTRUCTIONS: Stand with feet hip width or slightly wider. Bring the tailbone back and bend your knees, while lifting the fitball. Keep your back straight. Maintain a slow, steady pace.

ERRORS: Rounding the back. Moving too fast.

MODIFICATIONS: 1) Omit the fitball. 2) Move halfway down with knees at 90 degree angles. 3) Cross arms on chest.

CAUTION: Stop the exercise if you experience knee discomfort.

BENEFITS: Strengthens thighs (quadriceps and hamstrings), backside (gluteals), shoulders (front deltoid), spinal stablizers (core).

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Virtual Fitness: All Fours Hamstrings and Glutes With Band

October 8, 2021

All Fours Hamstrings & Glutes

Target muscles are the glutes (backside) and hamstrings (posterior thigh).

Instructions: The All Fours Hamstrings and Glutes is a strength training exercise that targets the backside, and hamstrings . Lie on your back on your mat. Bend your knees at right angles, and place the fitness band around your thighs just above the knees.

Instructions continued: Roll over onto all fours. Align your wrists under your shoulders, and your knees under your hips. Slowly kick up your right leg aiming the sole of your foot at the ceiling, while maintaining a right angle at your knee. Pulse your leg toward the ceiling. Perform 3 sets of 8 – 10 repetitions. Repeat on the left leg. Do fewer sets and reps if you can’t do 3 of 8-10.

Equipment: Fitness mat, elastic band, sneakers.

How To Use The Elastic Band: The closer your knee gets to the mat, the greater the chances of the band sliding down and out of position. Thicker bands provide more resistance.

Modification: To reduce resistance, perform the exercise without the band.

Variation: Instead of the elastic band, use ankle weights around each ankle. Once secured , they will stay in place and are easier to control, than the elastic band. The heavier the weight, the greater the resistance.