Are boring lunges and squats the extent of your glutes (butt) workout? While there’s nothing wrong with squats and lunges, you could be getting a lot more “bang for your butt” by using a more effective set of exercises. Most fitness experts agree that the best way to improve your backside is with proper diet and exercise. Most of these moves are effective fat-burners, and when done on a consistent basis, will redefine the way you look from the front and backside. You can achieve a shapelier rear view in just six to eight weeks. The following exercises can be done either in your home or fitness center.

1. Life Fitness :  A 15-minute workout on the Stepper (stair climber ) is both an excellent aerobic activity and a great lower-body exercise. Done on a consistent basis, it will help you burn body fat and give you a stronger heart. To build up your gluteal muscles, you should use slower movements with higher resistance. To burn fat, you should keep the resistance level on the lower end and increase duration and stepping frequency.

2. Stiff-Legged Deadlift :  Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.

3. Cross-Legged Stretch : Sit with one leg crossed in front of the other, allowing your knees to drop toward the floor. Raise your arms over your head and slowly lean forward. You will feel a stretch in your gluteal muscles as you move into your lean. Hold for one minute; repeat this stretch with the other leg crossed in front.

4. Reverse Hyperextension :  Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your fet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and returen your legs to the start position.

5. Unilateral Hip Extension : Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

6. Lying Abduction : Begin by lying down  on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

7. Standing Abduction :  Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.

8. Lying Leg Curl : Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machines surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position. 

9. The Firm :  This firming exercise can be done while sitting in a chair or lying on your back with your knees bent; just tighten and squeeze your gluteal muscles, hold for 15 seconds and release. You can repeat this exercise several times daily.

10. Kickbacks :  Kneel down on your elbows and right knee with your left leg extended straight behind you. Your toes should touch the floor, with both legs parallel. Lift your straight leg up and simultaneously rotate your thigh outward. Hold the top of the lift for at least two seconds before returning to the starting position. Repeat the exercise on each leg.

11. The Leg Lift :  Lie face down, with your right leg straight behind you and your left knee bent, forming a 90-degree angle. Squeeze (really focus on squeezing, this is the most important part of the exercise) your gluteal muscles and raise your left thigh several inches off the floor. Never roll on your hip during the lift--you should always keep both shoulders and hips on the floor. Repeat the exercise on each leg.

12. One-Legged Hinge :  Begin in a seated position with your right leg bent and your foot flat on the floor. Extend your left leg in front of you, pointing your toes. Place your hands behind you with your fingers facing your feet. With your arms straight and your left leg extended, slowly squeeze your gluteal muscles and lift your hips upward to form a slant-board position with your body. Lift your chin slightly, but do not let your head fall backward. Hold the lift for two seconds. Repeat on each leg. To burn fat, do more repetitions.

13. Hip Extensions :  Combine this exercise with walking to get the maximum results. Stand about 12 to 18 inches behind a sturdy chair, tuck in your abdominal muscles and bend forward at the waist. Align your head, neck and back to from a straight line. Keep both legs straight, but don't lock your knees. Place your feet shoulder-width apart with your toes pointing forward. Slowly raise your left leg directly up and back without moving your upper body; keep your toes pointing forward at all times. Continue until your torso and lifted leg form a straight line. Your foot should be about 10 to 14 inches off the floor; hold and then lower your foot. Repeat this exercise on each leg. To burn fat, do more repetitions.

After about a month, beginners and intermediates can intensify their exercise routines if they no longer feel challenged. Whenever you hit a plateau (you are no longer seeing results) or you get bored with your routine, it's a good idea to venture out and try new ways to tone your body. The best thing to do is to start early and exercise often because it enhances everything that you do, and the more you exercise, the younger you get.

Nothing in this area should be considered authoritative or complete, or medical or health advice. You should consult your Doctor or other health care professional before making any decision based upon the general information presented here.