Squats for Firming the BunsSquats work the entire leg and glute muscle. If you skip the squats, you are doing yourself a great injustice.
Perform 3 sets using light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don't use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.
To properly execute the SLDL , choose a weight that you are comfortable with. Stand with your feet shoulder width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and glutes.
Lunges for Firming the BunsLunges work the entire leg and glute area. You can choose to do this with or without weights. Lunges are not bad on your knees if your form is correct.
Perform 3 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.
Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and glutes. Perform these at least 3 times a week for 20 minutes and progress each week from there.
If you are unsure of the proper form on any of the exercises, please have an instructor show you.
