Do the following exercises to shape and strengthen your buttocks and legs.

In the first exercise, stand with your hands on your hips and raise your butt off the floor a little more than shoulder width. Bring your hands to your hips and bring your butt back down until it is seated, then take it higher until your arms are straight. Slowly lower yourself until you are just a foot or so below the floor.

In the second exercise, reverse the exercise described for the first exercise and raise your butt off the floor a little more than shoulder width. Now bring your hands to your hip and bring your butt back down. Slowly lower yourself until you are a foot or so below the floor and then bring it upward. Go very slow at first because your feet might not touch the floor. Return to standing before lowering yourself to the floor. In the third exercise, raise your butt off the floor a little more than shoulder width and bring your hands to your hips and bring your butt back down, then return your butt to horizontal by putting your hands on your hips and bringing your butt back to horizontal. Lower yourself until your heels are on the floor. In the fourth exercise, reach up by bending your elbows and raise your butt off the floor until it is sitting a little higher than shoulder-width and bring your hands to your hips and then bring your butt back down. Slowly lower yourself until you are a foot or so above the floor. Then bring it forward. Return to standing.

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In the fifth exercise, raise your butt from two shoulder widths above the floor and bring your hands to your hips and bring your butt back down. Then return your butt to horizontal by putting your hands on your hips and bringing your butt back to horizontal. Lower yourself until your heels are on the floor. Return to standing. Repeat the exercise with lower and higher numbers from the previous exercises. Do not let your butt touch the floor during any of these exercises. Do not raise your butt too high because you are only going to improve the lower back by doing these exercises. Lying on Your Right Side sit with the right side of your body to the right of the bed and with your head at the edge of the mat. Do this 3 times per week and you will be seeing results soon.