Get your ass into shape with these incredibly easy, super-quick butt-toning exercises from Amanda Butler of The Fhitting Room, a New York City fitness club known for its high intensity workouts.

The Squat.air-squat

Stand with your feet hip width apart and push your hips back so that your weight goes into your heels. Squat down into a 90-degree angle. Stand back up while still pressing down on your heels. Try and push your butt back as far as you can, while keeping your feet planted and your shoulders back. Try not to lean forward! Do 2 sets of 20 reps.

The Squat Hold and Pulse.pulse-squat

Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again. Squat down to a 90-degree angle just as you did before. Stand back up while pressing down through the heels, but do not stand up totally straight! Make tiny up and down movements, pulsing to get that burn! Again, 2 sets of 20 reps will do it.

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  1. This is a good list of exercises for the glutes — and the example photos show good form. Nice job! If you're interested in more exercises for training your thighs and butt, don't forget single-leg moves like lunges and step ups too.

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