You've probably heard plenty of words that refer to your gluteal muscles: backside, tush, posterior, buttocks, rear, butt -- the list goes on. This area gets so much attention because it includes a large group of muscles that help you move your legs and maintain a healthy posture. As an added benefit, toning your muscles to sculpt a sexier butt also reduces your risk of injury.
Squats
To perform a squat, stand with your feet shoulder-width apart. Keep your knees and hips in line. Contracting your abdominal muscles, bend your knees and lower your body as though you're sitting down in a chair. Don't let your knees cross over your toes as you lower your butt until your thighs parallel the floor. Return to your starting position. Do 14 repetitions.
Lunges
Stand tall while holding a 5- to 10-lb. weight in each hand. Step forward with your right foot and drop your left knee toward the floor by bending both knees. Keep your front heel on the floor as your front knee hovers over the center of your foot. Return to your starting position by pushing down and forward through your heel. Repeat with your left foot in front to complete one rep. Perform eight to 10 reps. Keep your spine neutral and hold your head upright throughout this exercise to reduce your risk of injury.
Toe Taps
Lie face-up on the floor with your arms at your sides. Lift your feet off the ground and keep your knees at a 90-degree angle -- your thighs should be perpendicular to the floor. Slowly and gently lower the tip of your left foot until you can tap it on the floor, bring it back up and repeat with your right foot. Continue alternating your feet for 1 minute. Don't bring your toes all the way to the floor if you experience low back pain. Go as far down as you can while keeping your back comfortable.
Half Dead Lift
To begin a half dead lift, hold a 5- to 10-lb. weight in each hand with your palms facing your thighs. Stand with your feet hip-distance apart. Gradually bend forward at your hips, let your arms drop down in front of you and push your butt backward. Stop when your torso parallels the ground. Lift your torso to a 45-degree angle instead of returning to your starting position. Repeat the exercise 10 times.
Plie Squats
Stand with your feet slightly wider than shoulder-distance apart. Point your toes out, hold your arms in front of you and lower into a squatting position. While contracting your glutes, squat as far down as you can without letting your knees cross over your toe line. Return to your starting pose. Perform plie squats for 1 minute.
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