How to exercise your way to a tighter and firmer tush

Gravity and time have a way of taking their toll on even the shapliest of bums. When designing an exercise routine, don't forget to aim below the belt. To tone and hone your rear, you need to include moves which will strengthen each of the three sets of gluteal muscles.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Willpower
• Determination

1. Squeeze: This exercise can be performed just about anywhere, so there's no excuse not to do it! It targets the sides of your tush to give you a smoother and smaller shape.
   
   In a seated position, gradually and slowly tense your bottom. Keep your feet on the ground. Focussing purely on your bum muscles, aim to lift your tush at least an inch while remaining in the chair. Try not to lean forward or push from your feet. Hold the squeeze for 5-10 seconds and release. Aim to do three sets of 10 squeezes.
2. Squats: Position your feet 8 - 12" apart. Cross your arms over your chest and rest your hands on your shoulders. Keeping your feet flat, take your weight back into your heels. Leading with your bottom, lower your body by bending your knees. Your knees should be positioned directly over your toes. Hold for 3 seconds, raise yourself slowly and repeat. Aim to do three sets of 10.
3. Rear Lunge: Position your feet shoulder-width apart. Take one leg straight behind you while keeping your torso upright. Your hips should be positioned between your feet. Slowly bend your rear leg, aiming to take the knee to 1 - 2" from the ground. Pause a moment and slowly return your body to starting position. Aim for 2 sets of 10 on each side.
4. Leg raises: Lying on your right side with your head resting on your outstretched right arm. Use your left arm, if necessary to help balance you. With toes pointed and pelvis tucked in, keep your body in straight line, lifting your left leg slowly. Pause and lower slowly. Aim for 2 sets of 10 on each side.
5. Prone lifts: Roll over onto your abdomen with your forehead resting in your hands. Your elbows should be lined up with your chin. Pulling your abdominal muscles in, bend your knee to a 90-degree angle. Squeezing your tush, aim to slowly raise your knee 1 to 2" off the floor. Pause and lower slowly. Aim for 2 sets of 10 on each knee.
6. Hip Extensions: Position yourself on your hands and knees. Your back should be straight, as should your neck. Keeping your abdominal muscles contracted, lift one leg up, keeping the knee at a 90-degree angle. Lift slowly until your hip, thigh and knee are parallel to the floor. Lower slowly. Aim for 2 sets of 10 on each knee.
7. Back extensions: Position yourself on hands and knees. Curl your back up and head down as you bend your right knee and bring it forward. Hold for 3 seconds. Point your toes as you push your right leg slowly behind you until its straight. Hold for 3 seconds. Aim for 2 sets of 10 on each leg.

Tips & Warnings

• As you advance you can introduce weights into the exercises.
• If you suffer from back problems, or any other health concerns, always check with a doctor before starting any fitness program.