A few effective exercises can maximize your results and minimize your workout time. Here’s one of the best moves, offering a big payoff for the investment of a few minutes of exercise two or three times each week.

Squats

Done with or without dumbbells, squats are the fastest way to shapely, tighter glutes. The exercise also tones quadriceps, hamstrings and calves.

1. Stand with your feet shoulder-width apart, arms at your sides. Keep your head straight and maintain the natural arch in your back.
2. Inhale and swing your arms slightly forward while bending at the knees and hips to a sitting position; move your thighs parallel to the floor or go as low as you can comfortably squat without experiencing pain in your back, hips or knees. Your buttock should remain above the level of your knees, and your knees should not extend beyond your toes.
3. Exhale as you rise slowly to a standing position with knees and hips straight; let your hands to drop back to your sides. Repeat until you begin to feel some muscle fatigue. Your goal is two sets of 12-20 repetitions, 2 to 3 times a week.

1. Start by stepping forward with one leg; plant your foot firmly on the floor.
2. Drop the knee of your back leg so the thigh and front shin are perpendicular to the floor.
3. With the heel of your front foot, push upward to return to standing position, then step forward so that feet are together again.