Most trainers agree with Stefano that squats, done with or without dumbbells, are the quickest route to more shapely, tighter glutes. The compound exercise also gets high marks for toning quadriceps, hamstrings and calves.
How to Do It. Stand with your feet shoulder-width apart, holding arms at your sides. The head is straight with a natural arch maintained in your back. Inhale, swing your arms slightly forward for balance, bending at the knees and hips to a sitting position, thighs parallel to the floor or as low as you can comfortably squat without experiencing pain in your back, hips, or knees. Your buttock remains above the level of your knees, and your knees do not extend beyond your toes. Exhale, slowly rising to a standing position with knees and hips straight. Allow your hands to drop back to your sides. You can also squat against a wall using a resistance ball. Repeat to muscle fatigue. See it now.
Goal: Two sets of 10-20 repetitions
Variation on a Theme: Walking Lunges
Gregory Florez, chief executive officer of FitAdvisor.com, and a spokesperson for ACE, also recommends walking lunges for tighter glutes. Start by stepping forward with one leg and planting your foot firmly on the floor. Then, drop the rear knee down so that your rear thigh and front shin are perpendicular to the floor. Using the heel of the front foot, push upward to return to standing position, then step forward so that feet are together again.
Goal: 1-2 sets of 12 repetitions