The secret to getting nicely sculpted thighs and firm glutes is to target and concentrate on these muscle groups – the quadriceps (front of the thighs), hamstrings (back of the thighs), and gluteals (butt). Also, much of the shape of our butts comes from genetics, and some seem to have great butts without doing anything, and others need to work hard to get it better.

To acclaim that well-shaped butt, you will have to exercise at least three times a week for a 20 minutes session. As you progress your glutes will improve and you will gain endurance that is useful when running, stepping stairs or engage in various physical activity. When trying out new exercises, ask for help to avoid injury. A professional trainer can help you plan your new regimen and increase the progress in difficulty based on your profile.

Toned Legs With Leg Squats

Leg Squats are a basic exercise that enhances your legs and butt. You perform this basic exercise by using a barbell, dumb bells or a squatting machine to add weight to your routine. Perform the basic squat standing up and position your feet shoulder-wide apart. Now slowly bend your knees until your upper legs are vertical and build a 90 degree angle to your lower legs. While bending down, extend your arms to keep your balance and slowly lift back to the starting position. Repeat this exercise in 3 sets of 8 repetitions while gradually increasing your sets. A version of this exercise is holding a dumb bell in each hand and lunging forward with your left leg and returning to the starting position, alternating the leg after each set of 12 repetitions. Or place a barbell on your shoulder while holding on to it with your arms, paying close attention to your movement and balance.

Alternating Single-Leg Pelvic Lift

This exercise enhances your hips and provides strength in your legs. While lying on your back put your arms on your sides. Bend your knees at a 90-degree angle and put your left ankle on your right knee. While in this position, lift your back and hips off the ground with your right foot still flat on the ground. Stay in the elevated position for two seconds and lower your body back to the ground. Repeat this 12 to 15 times, and then switch the position of your legs so that your right ankle is on your left knee. Do three sets of 8 to 12 repetitions for each leg.

Lying Butt Lifter

Lie flat on an exercise mat with your arms on your sides and your legs on top of an exercise ball. Lift your butt off the mat, bend your knees and roll the ball toward you using your feet. If done correctly, the soles of your feet should be flat on the exercise ball. Roll the ball back and put your legs back into the starting position. Complete two sets of 12 to 15 repetitions of this exercise. This one will lift sagging hips  in no time.

Anderson Cooper – CNN 360

42 year old Anderson was born June 3, 1967. The primary anchor of CNN Anderson Cooper 360 and 60 Minutes after the successful reality show The Mole.

Cooper has never married. In May 2007, Out magazine ranked him second behind David Geffen in their list of the fifty “Most Powerful Gay Men and Women in America.”

Anderson stated about his sexuality “I understand why people might be interested. But I just don’t talk about my personal life. It’s a decision I made a long time ago, before I ever even knew anyone would be interested in my personal life. The whole thing about being a reporter is that you’re supposed to be an observer and to be able to adapt with any group you’re in, and I don’t want to do anything that threatens that.” Anderson also discuss his desire to have a family and children.

Mike Rowe – Dirty Jobs on Discovery

47 year old Rowe, the creator and executive producer of Discovery Channel’s Emmy®-nominated series, as well as the narrator for other programs The Ultimate Fighter, Deadliest Catch and Ghost Lab.

Rowe was born in Baltimore, Maryland, in March 18, 1962, currently lives in San Francisco, California. In the his early age, he began his career as a professional musician without training, faking his way into The Baltimore Opera.

The following year, he has worked on  narrating, writing, acting and hosting programs like Worst Case Scenario for TBS, On-Air TV for American Airlines, The Most for History Channel, No Relation for Fox, and New York Expeditions for PBS.

Mike has spent years traveling the country, working as an apprentice on over 200 dirty jobs, that no one wants, from coal miners to roustabouts, in every industry state, celebrating those hard-working Americans who make civilized life possible for the rest of us.

Phil Keoghan – CBS Amazing Race

42 year old Keoghan was born in Lincoln, New Zealand in May 31, 1967, spent a considerable part of his childhood in Antigua and Canada.

Phil currently lives with his wife Louise Rodrigues, and their daughter, Elle, in Los Angeles. Phil has worked in over 70 countries as a television host, producer, writer, and cameraman. He is also the creator and host of No Opportunity Wasted, produced in the United States, New Zealand, and Canada. He has won Emmy Awards 7 times.