Does a plate-glass window at your office building have you reassessing your backside? And not liking what you see? Then it's time for some action. But first, a little anatomy. It's called the gluteus maxiumus because it's the largest muscle in your body, spanning the entire width of your rear end. In the quest for a better butt, you'll also need to work your hamstrings (back of the thighs).

"It takes a combination of diet and cardio exercise to lose fat," says Todd Crevistan, M.S., general manager of the gym at Goldman Sachs Chicago. "But the key to firming your backside is resistance exercise." Climbing steps or walking up hills are two-for-one exercises, combining cardio and resistance. "Both are great ways to work your butt," says Crevistan. Not only do they work your glutes, they also target your quads (front of the thighs) and hamstrings.

Two of the most effective resistance exercises for sculpting your rear, says Crevistan, are the half-squat and lunge (below). To get your butt in gear, begin with 8 – 12 repetitions. You can increase the intensity of the exercise by changing the tempo to slow motion. Take five full seconds to execute the move, pause for thirty seconds to one minute, and slowly return to starting position. Before you begin, warm up with a five to ten minute walk or by marching in place.

Half-Squat

Starting Position: Place a flat chair behind you in case you lose balance. This will also limit your squat to the half position (a full squat can put pressure on the knees). Stand tall with your feet a little wider than shoulder-width apart, toes forward, knees slightly bent. Pull your abs in toward your spine and place your hands on your hips.

Movement: Inhale as you bend at the knees and hips, and lower your body. If it helps you maintain balance, extend your arms in front of your shoulders. Continue bending back as low as you can or until your upper body begins folding forward or your thighs are parallel to the floor. Your knees should not extend beyond your toes. Hold a moment and exhale as you return to starting position. While performing this move, imagine you're sitting down in a chair that's directly behind you.

Lunge

Starting Position: Stand tall with your feet hip-width apart and your hands on your hips, abdominals pulled inward.

Movement: Step your right foot about a stride's length forward and bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Stand back up and repeat with your left leg.

Article from www.weightwatchers.com