These four exercises outlined below will get you closer to a desirable derriere. If these exercises are incorporated into your exercise routine you will increase muscle mass, develop and tone, burn up those calories and strengthen your system for an fabulous physique.



Exercise #1- LUNGES

Stand with your feet hip width apart, tall and strong. Bring one foot forward and solidly place your foot down, almost touching your opposite knee to the ground. With one graceful movement, replace the foot where you started out and repeat. If you have problems with your knees or you begin to feel pain, alternate legs to make it a little easier. Start of with 10 lunges on each side, gradually increasing repetitions to 20. Perform 2-3 sets of this exercise.

Tip: For safety, make sure you step out far enough that the knee is in a 90 degree position. Putting too much stress on the knee joint is detrimental to your body, be sure your knee does not go further than your ankle or beyond the toes.

Exercise #2: Hip Extensions

Start on the floor on your elbows and knees, with the knees hip-width apart. Contract your abdominals so you have a strong center, making the back flat. Lift your leg and extend your heel to the ceiling, creating a straight line from the shoulder to the knee.

Return the leg to the starting position and repeat 10 times. Switch legs and perform the same amount of repetitions as the first leg. You can gradually increase to reps of 20. Repeat for 2-3 sets.

Tip: Watch out that your leg does not swing. Use your core abdominals to stabilize the body, this protects the back and ensures you are getting the most out of this exercise. Swinging the leg eliminates the benefits to your gluteals and puts extra pressure on joints.

Exercise #3: Single Set Squats

Stand upright on an exercise bench (or use a low table if you are at home). Hang one leg off the back of the bench. Lower the hanging leg down to the ground and return to the initial position. Do this for a repetition of 10, gradually increasing to 20. Repeat exercise on opposite leg for same amount of reps.

TIP: The bench should not be too high, the knee should ideally bend to a right angle. Be careful of bending too much and causing painful stress on the knee joint.

Exercise #4: Step Ups

Stand facing the bench (or low table) with one foot on the bench, bending the knee at a right angle. Feet should be hip-width apart. Step up onto the bench, keeping the other leg dangling off the bench. Return to initial position on the ground and repeat with the same leg for repetition of 10. Increase to 20 repetitions as you grow stronger. Do sets of 2-3, alternating legs.

TIP: Watch out not to stress the knee joint, making sure the knee is at a proper right angle before stepping onto the bench. If the step up is too low (with the foot lower than the opposite knee), the exercise will be less effective and not work out your buns!

If you are serious about your Buns of Steel, practice a balanced exercise regimen with aerobic exercise. Cardiovascular activities like running, biking, swimming, walking or rollerblading will burn fat and tone the entire body. Working out your gluteus alone will not give you the coveted rock-hard bottom you so desire, so beware of spot training. Strength training combined with cardio is the magic formula for a fine, firm figure!