The glutes can be one of the toughest areas to tone. Even after you've lost a significant amount of weight, your butt (glutes) can be stubborn, particularly for women, as we tend to hold much of our extra body fat in the butt, thighs, hips and breasts.Squats are one of the simplest yet effective forms of exercises for the butt. Remember that squats are compound exercises, meaning they work out all the muscles that belong to the same group. In order to have shapelier ass, you need to work out your gluteus maximus.Grab a mat and start by lying on your back with your hands by your sides. Bend your knees and place your feet flat on the floor. It's important to have your feet under your knees.It's why weight lifting and exercise are two critical components to shaping your butt, the third will alway be maintaining a proper diet. With the right nutrition plan you can triple your results and have the butt you desire in weeks.To set up for the deadlift, take the barbell out of the rack and place it on the floor.

You want the bar to contact your body at the mid-shin. Using 45 lb plates will position the bar correctly. Glute Kickbacks: Just to clarify, your "glutes" are the technical term for your buttocks. Out of all the bum exercises, this one is certainly the most convenient since it can be done pretty much anywhere. Squats. Get under that barbell and make sure your form is correct and just go for it. I've never met a better weight lifting exercise not only for giving your backside a fantastic lift but for full body work as well!If you are at the gym there are also squatting machines which are even better as you sling a barbell over your shoulders and add some weigh to it. This will give your upper body some work and made the squat more work intensive giving better results. Very little in life or sport happens with two feet on the ground. With all movements, there is always one foot on the ground and one in motion. Simple walking is a case of single leg movement.Now without a proper diet, you cannot get to the level you might expect. A proper diet that is low in fat, high in protein, and moderate in carbohydrates is what you will need to help lose the fat and make your backside appear smaller.Do the following lower body exercises three to four times per week, in addition to consistent cardio and a healthy diet, surely you will see results in just a few weeks!!Glutes are fast twitch muscles, which means that long endurance activities such as jogging will not develop your glutes as needed. In fact it might even create a bigger imbalance between your quads and your glutes.Point your toes in an outward direction. Remember to keep your chest out and your abs tight just like the "back-lunge. Use a barbell or extra weight for your arms. Using both of your hands, you can hold the dumbbells behind your back. Then try to lower yourself.

Hip raise on Swiss Ball: Lie on your back, heels on a Swiss ball, legs straight. Do a hip raise, 2-3 sets of 10-12 reps. This is harder because the ball's mobility will make you engage core stabilizer muscles.Plank side kick hold-Lay on your stomach, prop yourself up on your forearms where only your forearms and toes are touching the ground. Keep your right leg straight, move it 45 degrees to side at hip level, and hold for 10-30 seconds. Do the same on the left side.You should exercise your buttocks about 3 times a week and always keep at least one day rest between the workouts. Pick 3 - 4 different exercises you find pleasant and challenging to do and always remember to use as much weight as possible, while doing the exercise itself in controlled manner.

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