By: Diego Morales
Certified personal training
Apart from having a flat stomach or six pack , one of the key parts of the body that most women and men want to improve is their gluteus.

The gluteus is one of the parts of the human body which accumulates more fat. After some time it tends to fall or lose its original shape. If you have unwanted fat you have to do aerobic exercise three times a week and eat healthy.

Do not worry if you cannot go to a gym. There are several exercises you can practice at home that allow you to tone and shape your gluteus by adding them to your normal exercise routine.

The first exercise is the well-known squats; you can even practice while watching your favorite program. To do this, spread your legs to the hips and lower your hip to a sitting position in the air, the more your gluteus goes down, the better the exercise.

The second exercise are lunges. – Stand in a split stance, slowly lower your knee towards the floor. Keep both knees at a 90 degree angle. Do not allow the front knee to extend over the toe. Push through the heel, contract the gluteus and push up without locking the knees.

Lastly another exercise we recommend is going up and down stairs. You can use your stairway as part of your exercise routine which will help you along the way to toning your perfect tail.

For beginners:
4 sets for each ‘Exercises Between 8 to 10 reps.

For intermediate:
6 sets for each ‘exercises. Between 10 to 16 reps.

For advance:
8 sets for each ‘exercises. Between 12-16 reps.

Special Recalls

If you have any history with your knees, first consult your physician.
A pre warm up and stretch of 5 minutes before your workout is necessary.
Be sure to set aside your aerobic exercise at least 2 times a week.

DGMLIFE is a team of certified Personal Trainers and Fitness experts with over 8 years of experience in changing the physiques and improving the health of its clients. Based in Miami, they create comprehensive personal fitness and training programs for clients around the world. To learn more please visit