Gluteal Squeeze

Gluteal Squeeze

To tone your buns, lie on your back on a mat or on the floor with your feet shoulder-width apart. Keep your lower back pressed to the floor and raise your hips, and then alternately squeeze and release your gluteal muscles. This is a very small motion. By keeping your feet in place but bringing your knees together, or by moving your feet a few inches farther apart or closer together, you will vary the exercise slightly and work a slightly different area. Finish the exercise by contracting the muscles as hard as you can and holding for eight to 15 seconds.