Workout of the Day

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The glutes can benefit from both strength training with high load and low reps, like heavy-weight squats (to work the fast-twitch muscles), and with low load and high reps and endurance exercises, like running and stair climbing (to work slow-twitch muscles).

Here is an exercises to help lift and trim the glutes:

Lift It: Bend and Extend
Step 1:  Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.

Step 2: Pulse left leg 10 times (lift and lower by 1 inch).

Step 3:  Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.

Step 4:  Hold leg lift for 5 counts. Switch sides; repeat.