Women can develop strength and toning in their glutes by consistently participating in a strength training program that targets those muscles. Complete a battery of glute exercises two to three days per week with at least a day of rest in between each session. For women to develop strength and tone, perform each exercise at a volume of two to three sets of six to 12 repetitions each.
Women can perform squats while using their own body weight as resistance, or can increase the intensity by incorporating dumbbells or a barbell. Stand with your feet hip-width apart with toes pointed slightly outwards. If you’re using your body weight, place your hands at the back of your head with your elbows flared out. If you’re using a pair of dumbbells, hold them at your shoulders, and if you’re using a barbell, place it atop the back of your shoulders. Push your hips backwards and bend your knees, which will lower you down into a squat. Keep lowering until your thighs are about parallel with the floor and then extend your hips and knees to return to the starting position.
Walking lunges can also be completed with a woman’s body weight, or with dumbbells or barbell. Take a large step forward with one foot. Lower your back knee down toward the floor while maintaining an upright torso and keeping your head up. Stop your knee just short of it touching the ground and then drive off your back foot to bring it up to meet your front one and bring you to a standing position. On the next repetition, take a step with the opposite foot
During deadlifts, weight implements are necessary to provide an adequate amount of resistance. Use either a pair of dumbbells or a barbell. Place your feet hip-width apart and toes pointed ahead. Stand tall with the weight hanging down in front of you and palms facing your thighs. If you’re using a barbell, your hands should be positioned slightly wider than your hips. Keep your back straight and head up as you bend forward at the waist, flexing your knees just slightly. Once your back is parallel with the floor, extend your hips to return to a standing position.
To perform step-ups, stand in front of a plyo box. Place one foot completely atop the box. Drive off that leg and step up onto the box. Keep that same initial foot on the box and step down with the opposite foot. Complete all repetitions on one leg before switching to the opposite leg. Using just your body weight may be adequate. To increase the intensity, hold a pair of dumbbells in your hands or place a barbell atop the back of your shoulders.
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.