If you are after a well-defined posterior, then you will certainly be interested in a recent study by the American Council on Exercise (ACE) on the best exercises to tone the gluteal muscles. These three exercises will quickly tone up your rear, hips, and thighs, ensuring you look good from behind. Exercises were compared to the squat, which, thus far, is the easiest and most effective way to tone the butt muscles. These exercises will enrich your exercise routine, whether you have trouble performing squats because of a bad back or bothersome knees, or you just want to add some variation to your workout.

The ‘Step Up’

What it works: Butt

• Stand in front of your step.
• Shift your weight to one foot, using only this foot, step on to the riser.
• Hold position for 3 seconds and then inhale to step down.
• Repeat this exercise 10 times on each leg.

To make this exercise more challenging you can add dumbbells.

The Lunge

What it works: Thighs & Butt

• Stand with feet together.
• Keeping your back straight, step forward with one foot until your thigh is parallel to the floor (Bend your back knee to help lower yourself to the floor)
• Exhale to return to starting position and complete repetition.
• Perform this exercise 12 times on each leg.

When performing this exercise, be sure that front knee does not extend beyond toes.

The Quadruped Hip Extension

What it works: Thighs and butt

• Begin on your hands and knees.
• With your knee bent, raise one leg into the air until the bottom of your foot faces the ceiling. Your leg will be bent 90 degrees into the shape of an ‘L’.
• Lower your leg to the starting position.
• Repeat this exercise 12 times on each leg.

While performing this exercise, keep your abs contracted to help stabilize your back.

All of these exercises were found to work the gluteal muscles as effectively as squats. Add these easy moves to your lower body routine and you will firm up your rear in no time.

To get the best results when weight training, you don’t need to lift heavier weights, or do more repetitions. If you want a quick workout that will make the most of your time and efforts, then you need to focus on ways to increase your muscle endurance and boost cardiovascular fitness. Concentrating on these two elements will target more muscle fibers to release anabolic hormones that build muscle.

Compound Exercises

This strategy of working multiple muscle groups simultaneously is becoming increasingly popular as people have less time to dedicate to the gym. Why do a set of lunges and then a set of dumbbell rows when you can combine the two and finish twice as fast? You’ll save time, burn more calories, and increase your muscle gain when combining exercises. Some familiar compound exercises are bicep curls with a forward lunge and bicycle crunches.

Use Free Weights Instead of Machines

Save time and money by using free weights instead of machines. Why waste time running between different machines to exercise only one part of your body? Dumbbells are an inexpensive way to maximize your workout. When exercising with dumbbells instead of machines, your body must work harder. Without a machine stabilizing your body, your core muscles are actively engaged to maintain your balance and form as you perform each exercise. A great benefit of dumbbells is that they allow you to equally train both sides of your body by forcing your weak side to perform without assistance.

Exercise In Circuits

A circuit routine combines weight training and aerobics to boost muscle endurance and cardiovascular fitness. Exercises are performed with no rest in between, forcing your body to be more efficient and change. Among the many benefits of circuit training is that the routine can always be changed to fit your needs. Exercises can be added and adjusted to accommodate a new fitness goal or an injury.

Many women avoid strength training because they are afraid that they will bulk up, gain weight, and look masculine. This belief is simply untrue. Lifting weights is an effective way to burn fat and increase lean muscle, making you stronger and more toned. When strength training to stay lean, it is important to work your entire body – upper, lower, and core.

Upper Body: The upper body includes your arms, shoulders, chest, and back. Women should focus on this area as they have less innate strength here than men. Increased upper body strength will make it easier to perform everyday tasks such as carrying groceries or moving heavy objects, reducing strain on your heart. Common upper body exercises include pushups, pull-ups, and bicep curls.

Core: The core is composed of more than your abs. The obliques, hips, lower back, and pelvic muscles are all integral components of this important area. A strong core will help with your balance and posture, making just about everything- from tying your shoes to waiting in line- easier for you. Popular exercises to build a strong core are sit-ups, crunches, Pilates, and dancing. (Yes, dancing is exercise too. This activity forces you to maintain proper posture and engages all core muscles.)

Lower Body: This large muscle group that includes the hamstrings, quads, and calves is a key contributor to fat loss during exercise. So it’s important to work them into your strength training routine. Lower body exercises such as lunges, squats, and leg raises are all excellent ways to strengthen and tone this group of muscles.

Before any workout, it is important to warm up and stretch. These activities elevate the heart rate and prepare your body for exercise. Skipping stretching or warm up periods can lead to injury. After your workouts, it is important to give your muscles adequate recovery time. Allow one or two days between workouts for muscles to repair themselves.