Exercises for the buttocks 

The buttocks or glutes are one of the more difficult muscle groups to develop. Although the glutes are involved in common movements like walking, running and jumping they require very specific exercises to strengthen and shape them. First exercise is the all purpose lunge. This is a great exercise to increase strength, flexibility and balance. To safely and effectively execute the lunge you must be aware of proper alignment. As you step forward make sure your knee is directly in line with your foot and your lower leg is perpendicular to the floor, with your upper leg parallel to the floor. Pause before contracting your leg muscles to thrust yourself back to the standing position. In order to more fully contract the glute muscle, shift your weight back on your heel before returning to the standing position. Alternate legs for as many reps as you can execute with proper form. As your strength and ability improve, you can add more sets or hold dumbbells in your hands as you perform the exercise. Another good exercise for the glutes is to lie face down with your hands placed under your pelvis for support and cushion. Lift both legs off the floor as high as you can. Keeping legs straight, feet flexed and held high, inhale as you open them wide and exhale as you bring your heels together. Do all repetitions at a slow to moderate pace. This also strengthens the lower back muscles. As you get stronger you can add ankle weights. 

If possible consult with a qualified fitness trainer to develop a personalized program that will be safe and effective for you. 
 

Rico Caveglia is a certified health and fitness consultant, nutritionist, author, speaker, creator of the Ageless Living Lifestyle and has 24 years of experience working with people of all ages and health challenges. He may be contacted at 858-274-0118 or at his web sites: www.agelesslivinglifestyle.com  www.breakthroughweightloss.com