This blog is written by Bfitteens Blogger Missy M. | August 12, 2015

I love to exercise but have my favorite go-to exercises and workouts that really impact my glutes, legs and butt. These exercises are great to do all year, but are especially good to do to get your body in shape for sports or swimsuit wear.

Bfitteens Rockford Illinois (5) (Custom)I have put together a fun and quick workout session – only 10 minutes and seven exercises. Always check with a professional trainer or coach before staring an exercise routine. You want to make sure that you are cleared to start any type of exercise program, plus it helps to have coach get you started and motivated.

Most of time, especially when school starts, we spend a lot of time sitting at our desks, sitting at the lunch table, sitting at our computer and our glutes, leg muscles and butt are just getting weaker and weaker. The gluteal muscle group comprises four muscles: the gluteus maximus, the gluteous medius, the gluteus minimus, and the tensor fasciae latae. These muscles are responsible for extending, externally rotating, internally rotating your hips, jumping, running and changing directions. Just about any activity (except sitting) involves this muscle group. Strong glutes help protect your knees, hips, and lower back.

Try these exercises for 30 days, and let me know what you think. I know that I started this for just 30 days, and I can’t stop. I have had great results and will continue to do this quick set every day. It is a great stress reliever, too!

When doing this workout, I do all exercises for 1 minute. I take a one minute break after exercise 2, 5 and 6. I also like to stretch and cool down for at least one minute after completing this session.

Exercise 1: Lunges with both legs
Exercise 2: Squats with 3 pound weights (you can work up to 5, 10 or 15 pound weights)
Exercise 3: Bouncy Squats
Exercise 4: Bouncing Lunges on right leg
Exercise 5: Bouncing Lunges on left leg
Exercise 6: Squats with 3 pound weights (you can work up to 5, 10 or 15 pound weights)
Exercise 7: Jump squats
One key thing to remember when doing lunges is to keep your upper body straight. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. This is very important. Also, make sure your other knee doesn’t touch the floor.

Jump squats are fairly easy to do, but they provide a great positive impact. First stand up straight with your feet shoulder width apart. Then, squat down as if you were performing a normal squat. Then jump! Come back down in the squat position. This should be a controlled move. Kind of in slow motion. If it hurts, don’t do it again.

By Bfitteens Blogger Missy M.

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