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Do what comes naturally, but add a little more resistance everytime. I think that is one of the best approaches anyone can apply to firming and toning the common rear end. Squats are an excellent example that anyone can do at home and at the comfort of their own time. With feet slightly apart and toes pointing outwards (use your shoulders as a reference point), arch your back and squat cleanly down to the floor, and come up nice, slow and steady. Clench your butt muscles at the peak of the contraction - right when you’re down on the floor and slowly release as you come up. There are many variations of squats available, but the important thing to remember is that as the exercise becomes easier, you should add resistance and weights to make it more challenging and ensure continual improvement. This is the secret to a tight-looking ass!

Lunges - and yes you can do this at home as well. From side to side lunges to the basic front lunge, there work a whole host of muscles, including your glutes, hamstrings, thighs and calves as well when done properly. This is a high impact workout so beginners are advised to start at a slower pace and with no resistance - stop whenever you feel any sort of pain or discomfort around your joints. Other than that, a good half an hour of lunges a day will keep your glutes toned and your tight jeans looking good on you.

Climbing the stairs is also an excellent way for anyone to get a tight derriere. Those steps are no longer cumbersome man-made hills that are 2 decades behind the escalator age! Don’t be lazy, climbing the steps in a smooth, steady rhythm, clenching your butt as you stride upwards is a great exercise routine for anyone looking to tighten the tush. Live on a high floor? Don’t take the elevator when you need to pop out for groceries. If you take the stairs, maybe one day you’ll be bringing home something more scrumptious than a good salad.

There are so many ways to do this, from running, hiking, even brisk walking - you don’t need complicated equipment or even an expensive gym membership. Your own body weight, natural movements and gradual resistance are the ingredients for anyone to look more attractive, anytime. Gain back your confidence and start wearing those jeans with some style!

By: Liam Murphy

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To get the butt in the best shape possible, you will first have to do some butt exercises with weights to build the supporting muscles. The following three exercises are killer shaping exercises for the butt:

1. Squats - The king of all leg exercises, this exercise will really firm up that back region, if done properly. Standing tall, with your feet shoulder width apart, bend at the knees and thrust your hips backwards like you’re going to sit in a chair. Make sure your knees don’t go out past your toes when you squat, keep your weight on your heels and stay flat footed, and go deep enough on your squats so the top of your thigh is parallel to the ground. Supposedly, this is a Jennifer Lopez favorite.

2. Lunges - Another great exercise for the butt. If you were to just do lunges, you would make all your friends jealous of how firm your “butt” has become. Remember to step a good length, keep the foot flat, don’t let the knees go past the toes, keep your back tight, and explode back to the standing position.

3. Stiff Legged Deadlifts - You will feel this all through the posterior region, but it will be well worth it. This exercise will require you to hold weights in front of you. Keeping your back tight, push your hips backward, like you are trying to shut a car door, and bend at the waist. Go until your hamstrings won’t allow you to and then return to the starting position by bringing your hips in.

With these exercises, you can generally do 12 to 15 repetitions, for 3 sets. Find a weight that is challenging, not easy.

Now, to really get the butt looking great, you need to make sure there isn’t a lot of body-fat around the area, just enough. To do this, you have to watch your diet. Don’t eat a lot of processed foods. Find carbohydrate sources that are from whole fruits and vegetables, whole wheat pasta, and whole wheat breads. Make sure you eat plenty of protein from sources like lean meat, chicken, turkey, and fish. Finally, reduce the fat intake by avoiding saturated and trans fats.

You will also need to do some cardiovascular exercise so that you can burn away excess body-fat. Find some equipment that will get your heart-rate going for 25-35 minutes to reach your burn rate. You want to be able to speak sentences and not gasp for breath as you are training. Riding the bike, walking, elliptical machines are a great way to get your cardio work in and we’ll help burn away that body-fat.

If you can combine your diet and cardio, you will be able to show off that finely tuned butt of yours because the body-fat will be gone. If you neglect either of one of them, you could risk making your butt a tad bigger. So, stay disciplined, work hard, and I think you could have the butt that you will gladly want to show off at the pool this summer.