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Buttocks
Who’s watching your back? The hands down best exercises to tone the gluteus muscles are the lunge and the squat. Coming in a close second are step exercises. So, don’t take the elevator! Think of a nice tight, round tush and climb those stairs.
KEY POINTS: In both the lunge and the squat, body alignment is crucial. Your feet and your kneecaps should always be aligned and following the same path during the exercise. Keep the kneecap aligned with the heel of the foot. Don’t let the kneecap stick out ahead of the foot. Maintain at least a 90-degree angle relationship of the thigh to the knee in every exercise. If you don’t follow these key points, you will be putting a lot of stress on the knee and risking injury.
Walking Lunge
Starting Position: Standing with feet together and abs tight, take one giant step forward with one foot (can you say “Mother may I?”). Allow the knee of your back leg to dip slightly. Remember; never allow your thigh to drop below the level of 90-degrees at the knee. Move the back leg forward and along side your forward leg as you rise to a standing position. Repeat, leading this time with the opposite foot. Continue moving forward in this manner until you have completed about 10 steps. Increase number of steps, or add hand weights, as you become stronger. Do NOT “overstep” the first day. This exercise will bite you in the butt, if you over-train. (Hand weights are optional. You certainly don’t need them to begin. If you use hand weights, hold them next to your shoulders or down by your side).
  
Stationary Lunge
Starting Position: Same as the walking lunge, except instead of moving the back leg forward and along side the forward leg, you will push back into a standing position by pressing into the forward leg while returning it to the starting position. Remember to keep your abs tight.
Squat
Starting Position:
Stand in front of a chair or bench with your feet in a wide stance (more than shoulder width apart). The chair is under you just to keep you your thighs from going past parallel. Keeping your knees aligned with your feet, slowly bend forward slightly, allowing your hips to push out behind you. Slowly lower your body into a sitting position: Do not sit. Make sure your knees are aligned with your feet and your thighs do not pass parallel. Slowly push into your legs to return yourself to the starting position: Abdominals tight? (Hand weights are optional. You certainly don’t need them to begin. If you use hand weights, hold them next to your shoulders).
 
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