This was an exercise I used to rehab after ACL reconstructive surgery but you don't have to go that far, this exercise is useful for anyone, especially those with alignment, knee, ankle, foot or hip issues. It helps with glute firming and balance as well as promoting synovial fluid to the joint which is our natural lubricant

Ab Training with Yoga Dolphins

This is an excellent exercise I learned in yoga which is done to help work you toward yoga headstand. The ab work was amazing so I thought it should be posted here!

20 Second Squat ~ Glute Sculpting

This is an excellent exercise you can do at home which will work your ham glute tie and help in shaping the butt.

Ankle Touches

This is the first of 5, a series working on the glutes to harden and shape. This is the first exercise for helping to firm up the butt which is something most women want and fitness/figure competitors must have!

Learn How To Do The Splitz

Learn some variations in stretching to help you toward your goals of the splits. Both front and straddle. Especially useful for those looking to enter a fitness competition but great for those who simply want to get their splits, male or female.

Try these at home, gym or track to help lean the thighs and butt while challenging your body and burning fat. These are only for those who have great balance and are somewhat already fit, looking to increase to the next level, don't try them if you are not sure you can do it or go slower than 2mph to start and learn the coordination.

3rd part of the leg/glute series is Sumo Squats done single leg with a ball, anyone can do them anywhere, and you can hold heavy dumbbells if you are strong! Make sure to tuck your tail! Keep knees inline with feet but do not go bending past the toes, you should still see toes when fully bent, again, do not let knees knock in, use those inner thighs to pull them outward! This also improves balance!

From: Fitness Figure | June 24, 2008 | 1,290 views This is the 2nd exercise in the glute/quad / ham tie series. This is shown to 90 degrees but those who are able should try to go atg. Back issues will cause a decrease in range but you can work for more range on days you are feeling less pain

Learn how to progress toward a pike and straddle hold. Perfect these skills for your next fitness routine or just for the strength and fun of it! Multiple Fitness and Figure Pro Linda Cusmano walks you through in a casual at home setting. Anyone can do it!

Hamcurl to Glute Press

I like to use this as one of my exercise combos. You will see a series of them. These are efficient exercises which hit multiple muscle groups helping to condition, tighten and tone. Fat burn and body shaping come from exercise combos. Save time when in a crunch and use these for at home with simple ankle weights. This exercise works the ham-glute tie giving your butt cheeks separation from the thigh. Do these in high or timed reps.

Inverted Shoulder Press with Bench Support

For those who cannot do inverted presses free standing or against a wall you can use a bench to help you learn the form. The key is to get your head under your hips, go vertical. This will help you increase shoulder strength so that you can do them against a wall in L position, then in handstand position against wall and eventually in a free handstand.

Drop Lunge with Overhead Single Press

This is great for a bit of anaerobic kick, it gets the heart rate going so it helps burn fat and build muscle endurance. You do a set of high reps or a timed set on one leg then switch and do the other and so on for a few sets. Ive seen this used be a few mma fighters for conditioning. Great for ladies tightening and toning lower body and tush plus shaping the shoulder. Overall a great exercise.

One Arm Pull

This is a great postural exercise, go very light to begin, go with 10 reps and then build up to timed reps and a bit more resistance but slowly over time. Those of you with weak rotator cuffs, postural issues, soreness in shoulders or pec attachments holding you back from heavy workouts with chest or shoulders need to use this for conditioning so that the postural muscles can keep up with your load demands. Notate, thumb leads!

Dumbell Row to Kick Back

This goes with my 'combo exercise' series. Efficient, fast, effective muscle endurance and fat burning. Many of the combo exercises such as this one have a great flow keeping you moving and burning fat. High reps or timed sets are the way to go, keep it lighter for these movements.

Pull Across

Great for arms, rear delt and postural.

Serratus Push

This exercise helps work a muscle which aids in postural conditioning.
By conditioning this muscle you help balance the rhomboids, rotators and rear postural muscles. In the end this means you lift better and can progress injury free.

Serratus Push Up

See serratus push for info on the benefits of this exercise, this adds a bit of intensity with core stability and gravity.

Standing Glute Press

Hold a db in the back area of your knee and use control so you feel the exercise. High reps or timed reps for this to really harden and shape the glutes. Watch that your hips don't lift to the side your working.

Sumo Squat Leap

This is a deep glute exercise, you do not want to jump to high, you want to extend the jump leg but the one on the bench stays bent, you do not want that to straighten. Key is to keep deep in the squat on take off and setup.
Lots of reps!