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For most women, having a nicely shaped butt is high on the wish list. Unfortunately, after your twenties women’s bodies start to change and this is not always a reality. The butt is a common problem area for women who often carry excess weight in that area. Here are three effective butt toning exercises that are sure to whip that backside into shape in no time.

1.      The squat. The squat is the best exercise for shaping, toning, and strengthening the thighs and butt. You can use weights to do squats in order to increase the intensity and see faster results. Place your feet slightly wider than shoulder-width apart and pull your shoulders back slightly. Look straight ahead, slowly bend at the knees, inclining your torso forward slightly and bend down until your thighs are about are almost parallel to the ground. Concentrate on pushing through your heels to stand yourself back up and contract your gluteus muscles. Repeat for three sets of twelve.

2.      The lunge.  The lunge is another very efficient exercise for toning and firming leg and butt muscles. You can also use a dumbbell with this exercise to increase intensity. Start with your feet shoulder width apart, with your feet pointing straight ahead. Step your left foot forward, keeping your forward leg centered over the ankle. Make sure your knee doesn&undefined;t go beyond your toes and push off with your heels.. When coming back to the starting position try to focus on straightening your knee and hip. Switch legs and repeat for three sets of twelve.

3.      Cable Kick Back. Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from two feet away and grasp the frame to keep your balance. Keep your knees and hips slightly bent and your abs tight, contract your glutes and kick the other leg back in a semicircular arc as high as it will go without straining yourself. Once the leg is full extended, squeeze your glutes.. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. Switch legs and repeat for three sets of twelve.

Doing these exercises three times a week alternating with cardio workouts will help you achieve a toned body and give you more energy.