Tools to Trim the Tush

Whatever your backside issue may be--from drooping to jiggling---the area can always be toned and tightened. You will love the lower body you can get in just 10 minutes a day, and you can sculpt a gravity-defying derriere and lift it in no time. Start by choosing a goal and sticking to it. If that goal is toning your gluteal muscles, there are several exercises to achieve the desired results. Use no weight or very little weight at all, and perform a high number of repetitions.

Here are a couple of exercises that take just a little bit of time.

Wall Lift:
Place your feet onto a wall or solid surface, in a parallel or first position. Place a ball between your inner thighs and hold. Lift and lower the gluteals while squeezing the ball. Repeat this exercise for 3 to 5 minutes without stopping.

Watch this video:
http://www.livestrong.com/video/4142-shapely-legs-gluteal-lifts-series/

Wall Lift Version 2:

Place your feet onto a wall or solid surface with your knees glued together. Roll your gluteals up off the floor and hold. Then lift and lower while squeezing your knees together. Repeat this exercise for 3 to 5 minutes without stopping.

See this video:
http://www.livestrong.com/video/4143-shapely-legs-gluteal-lifts-series/

If your goal is to increase the strength and power of the gluteal muscles, use the following exercises to create a stronger backside, but still lifting the bottom line. Repeat this exercise for 3 to 5 minutes without stopping.

Gluteal Strengthener: Side Lunges and Wall Sit.

Side lunges and wall sits are great exercises for the entire lower body and perfect for sports conditioning and skiing. Perform each exercise in 2 to 3 sets of 15 reps at a time. Perform this exercise and stretch the quad muscles and hamstrings to avoid injury.

Video Clip:
http://www.livestrong.com/video/5179-lower-body-side-lunges-wall/


Alternating Lunges

Stand with your feet shoulder-width apart, your hands on your hips. Keep your upper body upright and your head in line with your spine. Take a long step back with your right foot. Plant that foot firmly on the floor and bend your knees until your right thigh is parallel to the floor. Make sure your knee doesn't extend past your foot. A great variation is to add a medicine-ball twist. This will add the action through the torso.

Video Clip:
http://www.livestrong.com/video/4166-lower-body-back-side-lunges/

These workouts can be alternated 2 to 3 days a week. They each work and tone a different part of the tush.

10 minute Cardio shaper:

A leg-circuit workout targets every inch of your legs--including thighs, calves, butt, and inner and outer thighs--in under 20 minutes, and includes leg exercises that sculpt sexy legs and a firm backside. Here is a routine that you can do in less than 10 to 20 minutes a day to work that tush.

1)Begin by jumping rope to get the heart rate going.

2)Perform a set of dumbbell plies or walking lunges for 2 minutes.

3)Hop onto treadmill for 2 hard minutes; make sure that you are working hard enough. Run for 2 minutes, then walk at an incline for 2 minutes.

4)Next, do parallel plies for 2 minutes. Guys, don't worry about the name "plie": This exercise is just a squat with the heels lifted. Place the feet hip-distance apart, lift the heels and then lower and lift as you feel the quads burning.

5)Get back onto the treadmill for 2 minutes--or you can grab that jumprope and start jumping.

6)Do side lunges for 2 minutes. Try this one off or on a step for variation.

To end the routine, repeat the entire circuit one more time, and you will have a killer 10- or 20-minute tush toner.