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HEALTH & WELLNESS by jeff csatari Tighten Up

A simple workout for strengthening your glutes and more.

YOU MAY WANT TO STAND UP for this news: Sitting is almost as bad for your health as smoking. A study published in the online medical journal BMJ Open reported that sitting for more than three hours a day could cut two years off a person’s life expectancy. Do you sit at work? Do you sit in front of the TV set when you get home from work? Now you have even more reason to start the regular walking program suggested in our previous fitness column (read it at Sitting also causes more immediate

problems, such as weak butt and leg muscles, tight hips, and lower-back pain. The exercises shown on these pages can help you strengthen these muscles, open your hips, and prevent an aching back. Work them into your exercise routine as you shape up for Scouting outings—especially this sum- mer’s 2013 National Scout Jamboree. To prepare your body for the big

event at the Summit Bechtel Reserve in mountainous West Virginia, visit for a special six-week basic training workout that’ll help you shed pounds and build strength and endurance. Now, let’s work on your lower half. ¿

JEFF CSATARI is an editor at Men’s Health and author of the new book The Belly Off! Workouts and The Belly Off! Diet. Both are available to the Scouting community at a special 20 percent off at by using discount code “Scout” at checkout.

FOR MORE fitness and weight-loss tips for Scouters, go to scouting


DUMBBELL STEP-UP Grab a pair of 5- to 10-pound dumbbells and hold them with straight arms down at your sides. (You can also opt to do this exercise without weights.) Stand about a foot in front of a sturdy bench, box, or step that’s 15 to 18 inches high.

Place your right foot firmly on the step so that your leg is bent about 90 degrees. Press your right heel into the step and push your body up until your right leg is straight. Keep your left foot elevated off the step. Lower yourself until your left foot touches the floor, and repeat. Do eight to 12 repetitions and then repeat the exercise with your left foot on the step.

GLUTE BRIDGE MARCH Lie on your back with your knees bent and feet flat on the floor. Spread your arms so that they rest on the floor at about shoulder level, palms facing up. Now press your heels into the floor to raise your hips so that your body forms a straight line from your shoulders to your knees. Brace your abs and

squeeze your butt cheeks like tight fists. This is the starting position.

Keeping your abs and glutes tight, lift your left knee toward your chest. Hold for a count of two and then lower that foot back to the floor. Next do the same with your right leg. A left and right march equals one repetition. Do eight to 12.


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