Firm your Buttocks

LUNGE: This exercise works your gluteus muscles in the Hips as well as your Quadriceps and Hamstrings.

1. Stand with your feet together, your toes pointed straight ahead and your hands at
your sides. Take an exaggerated step forward with your right leg.

2. Bend your right knee slowly, lowering your body close to the floor. Keep your
right knee directly over the right foot and your back straight. Most of your
weight will be over your front foot, you should feel the strain in your hip and
thigh muschles, not your knees, ankles or back.

3. When your rear knee is about two inches above the floor, hold for one second.
Then slowly return to starting position.

4. Perform 8 to 12 repeatitions. Then do a set with your left leg in front.

Flutter Kicks

* Lie on stomach, bent, palms on floor near shoulders. Breathing steadily, contract
muscles in buttocks and flutter kick legs as if swimming. Repeaet for 50
repeatitions, working up to 100.

DONKEYS: This exercise works the Buttocks and Lower Back

1. On your hands and knees, bring your right knee to your chest, then kick it
straight back, leading with your heel. Be careful not to arch your back. Finish
with your leg straight, lifting it out and up.

2. Bring knee back to chest.

3. Do 25 - 30 repeatitions, then switch legs.