2 Steps To A Tighter Butt, Toned Legs!

No butts about it... the majority of us aren't very keen on the shape of our backsides. The shameful bottom line, according to a newsletter survey: 1 of every 20 respondents is happy with his or her caboose.

Our non-scientific tush tally revealed 42 percent of us are "very dissatisfied" and just under 30 percent "somewhat dissatisfied" with their derrieres.

Yet, while our rumps have us down in the dumps, 4 out of 10 of us refuse to lift a finger (or in this case, a cheek) to remedy the problem. Why? Well, fitness experts will tell you that too many people hold the misconception that it’s a pain in the butt to work the glutes.

The truth: You don't have to spend a lot of money or hours sweating in the gym to shape your lower body.

Fitness expert Michael Stefano, author of "The Firefighter’s Workout" (HarperCollins), says you can get a better butt by working out for just 12 minutes a day, three days a week.

Even better news: His workout will tone your thighs, too!

Don't go reaching for your checkbook or take a second mortgage out on your home -- you don’t need a gym membership or fancy exercise equipment.

Stefano says it's a common mistake for people to spend too much time isolating different muscles on machines when all they really need is a few minutes, a step and a set of hand-held weights.

“They have all of these machines and they isolate the inner thigh, outer thigh and butt,” says Stefano. “It’s insane. Women spend an eternity on all these machines and I want to say to them they’d save 15 sets if they did one set of squats.

“It’s hard to reach intensity when you isolate 2 percent of the body. You have to work at such an incredible level of intensity to get any effects from that.”

Stefano’s thigh-butt combo provides an effective one-two punch. With just two exercises, you’re working the quads, the hamstrings, the glutes and the hip flexors.

“With the right program, you’ll start seeing results in a month or less especially with a resistance program like this one," Stefano says. "Doing a little bit of exercise all year long makes it easier. Then you never have to do a comeback.

“There’s no excuse for not having enough time to work out. All you need is 12 minutes. Most people are so off base when it comes to the time investment necessary. They’re under the impression it takes hours and hours. If you do the right exercise, you can get real results in 12 minutes.”

Stefano adds that for maximum results it’s important to follow a healthy diet and do regular metabolism-boosting cardio.

For the thigh-butt combo, do 12 to 20 reps or to muscle fatigue. Rest 30 seconds to one minute. Do 12 to 20 squats or to muscle fatigue. Rest 30 seconds to one minute. Repeat 12 to 20 reps of the step-up. Rest 30 seconds to one minute. Finish off with 12 to 20 reps of the squat. Rest at least 48 hours before repeating.

Step-up
Place your right foot flat on the step and your left foot flat on the floor. Exhale and push off as little as possible with the left foot as you bring both feet up to step level. Inhale and lower your left foot to the floor.

Repeat to muscle fatigue (in the range of 12 to 20 reps). Repeat with the legs reversed.

Intensity Variations
Lower step height to decrease, and hold dumbbells to add intensity. To further increase intensity, you can also perform all repetitions without ever placing two feet on the step. This maintains tension in the leg that remains on the step.

 Squat
Stand with your feet shoulder-width apart and hands at your sides. Your head is straight, the natural arch maintained in your back, knees unlocked. Inhale and allow the arms to move forward for balance while bending at the knees and hips to a sitting or semi-sitting position (see intensity variation). Be sure your butt doesn't drop below the level of your knees and your knees do not extend beyond the toes. Exhale, slowly rising to a standing position and allow your arms to drop to your sides. Repeat to muscle fatigue (in the range of 12 to 20 reps).

Intensity Variations
To reduce intensity, do half-squats. This limits range of motion and puts less strain on the lower back and knees. Place a chair or bench of the correct limiting height under your butt (be sure to lightly tap only) to provide a safety stop. Hold dumbbells (as shown) to increase intensity.