If this is easy, cross one leg over the other.

Place all of the weight into your heels and lift your hips to the height of your knees. Lie on your back with your knees bent and your feet flat. Sprinting will torch calories and make you build muscle as you burn.

A great way to kick your own butt is to move faster! Pick your cardio exercise-elliptical, running, biking, walking-and do two minutes at a regular pace, then go as fast as you can for 30 seconds to one minute. If this exercise is a bit easy, hold a dumbbell in each hand. Place all of your weight into your front heel and lower your back knee down to nearly touch floor. Place one foot forward and the other straight behind you, balancing on the balls of your rear foot. Exercising at an angle causes your glutes (butt muscles) to work more. Whether you're walking, running, or hiking, kick up the incline or head uphill for as long as you can during your workout. Watch me teach you how to squat with perfect form: With all of the weight into your heels, bend your knees and sit back into your butt until your knees hit right angles. They deserve to be in the exercise hall of fame next to push-ups and sit-ups because they so thoroughly activate the lower body, including the glutes, hamstrings and quadriceps. Place your feet hip distance apart, toes facing forward. Squats: An Oldie But Goodie Squats are perhaps the most underappreciated of the great exercises.

Grab a pair of heavy weights in each hand. The number one exercise that you can do for a falling butt is the squat. Here are 5 exercises that you need to do: Play icon The triangle icon that indicates to play

My butt is flat