All content copyrighted.
I do realize that people have known this forever. So have I. But when put into practice in a sequence, picturesque results ensue!
Well, I'm talking about exercises for the glutes.
Squats with absolute emphasis on form - 10 reps, 3 sets (with or without weights, your choice)
After about a twenty second rest interval
Donkey kicks - Try doing about 15 in one go. I do 15 reps, 3 sets.
For the kicks, stay on all fours, elbows perpendicular to arms, start with the right (or left if you prefer :-)
draw the knee to your chest, and then kick backward and upward. with as much force as you can manage.
I kid you not, soreness aside, it can tone the glutes behind and on the sides in no time!
Enjoy...the result I mean :-)