Four Exercises for Your Legs and Glutes

Stand up straight then take a big step forward, lowering your body straight down, bending your knee at a 90° angle. Return to starting position and repeat with the other leg. Focusing on the up and down movement rather than the forward motion will help you use your glutes. Make sure that your step is big enough that your knee is behind your toes.

For this exercise, grab a folded towel and two small dumbbells. Stand with your feet a hip-width apart, a dumbbell tucked under each heel. Extend your arms, palms down, straight out in front of you. Now, squeeze the towel with your knees, bending them at a 90° angle. Come up again, but only halfway. Lower back to 90°, and repeat exercise. Personal trainers educated by a Utah college recommend doing 8 to 10 reps of each exercise.

Get down into a plank position and balance your body on your toes and forearms. Clasp your hands together so your body forms a straight line. Point your tailbone in the air. Here’s where the crunch comes in: simply arch your back slightly then tuck your pelvis back under, flattening your back and pulling your abs in tight, holding this for 3 to 5 seconds. Repeat.

Stand with your feet apart, past your shoulders, and with your back held straight and your toes pointed out at 45° angles. Hold one dumbbell with both hands out in front of your hips. Lower your body down into a squat, bending your knees to a 90° angle. Hold this position while lifting your heels as high as you can for 1 to 2 seconds. Lower heels and come up from squat half-way. To help you do these exercises correctly and safely, consider hiring a personal trainer with a degree from a Utah college.

You can enjoy a career helping others to exercise. To find out more visit the Ameritech website. AmeriTech College specializes in health care education in the medical, dental, fitness, and nursing fields.