Using the Stairmaster, Elliptical trainer, climbing stairs or climbing a hill are great for working the gluteus muscles.
After a good cardio work out, do the following glutes toning strength exercises (three sets of 10 to 15 repetitions of each):
Lunges. Beginning with your feet parallel and hip-distance apart, take a giant step forward or backward. Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat.
Beginners should stay in the lunge and just lower and lift by bending the knees.
3.Bridges. Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you’ve created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time.
Squats. One of the best exercises you can do for your butt, hips, and thighs is the squat, Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes.
Plie squats to really work those deep rotator muscles. To do them, stand with your feet wider than shoulder-width apart, legs turned out. When squatting, keep knees over ankles; press through the feet and squeeze the glutes as you come up to standing.
Step-ups. Using a step aerobics board, step one foot on top, then push through the top leg and glute to lift the bottom leg up and tap the bench. Lower and repeat using the same leg. Add hand weights or a knee lift with the tapping leg for a greater challenge..
Leg/hip extensions. Reaching a leg behind your body is a great way to work the glutes. Using a slow, controlled motion, extend the leg behind the body while squeezing the glutes and keeping the torso stable. Do three sets of 15 repetitions, then switch legs.
While standing, extend one leg back and hinge from the hip. At the same time, lower the torso to parallel with the floor. Keep the abs tight and return to standing, lowering the back leg.
Exercise Regularly. If you work the glutes three days a week, you can expect to see changes in about three weeks. You should actually be able to see that they are little tighter and more lifted up
Use good form. Work slowly to execute each move correctly. This will not only minimize injury risk, but will also give you the maximum benefit out of your exercise regime.
Stretch the opposing muscles. The hip flexors are often overworked because we spend so much time sitting. Before working the glutes, it’s a great idea to stretch the hip flexors so you can activate the glutes more easily.