-------------------------------------------------   Get a Better Backside! As seen on AM Northwest at www.KATU.com/amnw     Personal trainer Valerie Worrell joined us to show us some exercises that can tighten and lift the biggest muscle on your body-- your gluteus maximus!   HOW:  STRENGTH TRAINING + aerobics (walking uphill, climbing stairs.) & stretching.   BENEFITS :   No more SAGGING butts;  supports the hips; reduces lower back pain; facilitates sitting and standing; Look sexier and feel younger;  improve balance,  build strength, stronger joints & more energy;  lose fat; maintain bone density; prevents arthritis and osteoporosis; reduces menstrual pain.   WHAT TO DO:  At least 20 minutes of strength training 2 to 3 times per week and at least 20 to 30 minutes of aerobic training 3 times per week.   STRENGTH TRAINING EXERCISES:   1. SQUATS ( sumo squats or free squats) 2. DEAD LIFTS ( with straight legs or bent legs) 3. HIP EXTENSIONS ( standing leg curls or kneeling kick backs) 4. LEG ABDUCTIONS ( standing or lying leg lateral raises) 5. LUNGES ( stationary lunges or step ups) CARDIO EXERCISES:   - STAIR CLIMBING; UPHILL WALKING;  Jogging decreases dimples in glutes. - GLUTE STRETCHES: Kneeling lunges; Hamstring stretch; Lying hip crossovers     Source: http://www.katu.com/amnw/segments/45405352.html