Pelvic Exercises To Lift The Butt

Squats, lunges, the bridge with leg lift and fire hydrant stretches strengthen and tone your three gluteal muscles -- the gluteus maximus, gluteus medius and gluteus minimus -- for a super-sexy rear view.

Squats

Stand with your feet parallel and a little wider than your hips. Take a deep breath and exhale as you lower your seat back until your thighs are parallel to the floor and your shins are perpendicular. Your knees face toward your second and third toes. Keep your abdominal muscles engaged. Inhale, exhale, then rise on your next inhale. To work your gluteus medius and gluteus minimus, turn your feet and knees out from your hip to make it a second-position plié, with your arms out to your sides.

Lunges

Stand with your feet hip-width apart. Inhale and step your right foot forward, bend your knee toward your second and third toes. Your shin is perpendicular to the floor, and your thigh is parallel. Bend your left knee so it's almost touching the ground. Your left shin is parallel to the floor, your thigh is perpendicular and your left heel lifts. Exhale and step your right foot back. Repeat on other side. For a bigger challenge, hold a 5-lb. dumbbell in each hand.

Bridge with Leg Lifts

Lie on your back with your knees bent and your feet flat on the floor. Bend your right knee and hold the back of your thigh in toward your chest. Engage your abdominal muscles, exhale and lift your pelvis off the floor. Don't lift your hips too high; your lower back shouldn't arch too much. Keep your left foot pressed into the floor for stability. Do this 10 times, then repeat on the left side. A more challenging option is to straighten your lifted leg.

Fire Hydrant

Begin on your hands and knees with your toes tucked. Your hands are directly under your shoulders, and your knees are under your hips. Draw your navel up toward your spine to engage your abdominal muscles and keep your back body full. Lift your right knee out to the side, keeping your hips squared. Bring your knee back down. Do this 10 times, then repeat on your left side. For an added challenge, stretch your leg out straight to the side on your 10th repetition and hold for 10 seconds.