The weather's great and the extra layers of clothing have long been shed. The beach is calling, but you feel that your butt isn't quite ready for your swimsuit - or so the mirrors seem to suggest.

Head out there anyway, because being outdoors is great for physical, psychological and spiritual well being, but at the same time - start some extra exercises, which should get that butt toned in no time.

Remember though - spot-reducing is a myth, so these exercises must be combined with regular cardiovascular workouts (as indicated in the week-by-week "Shape Up for Summer Programme") and a healthy eating plan.

There are 3 buttocks (gluteal) muscles. Here's a little more about them and what they do:

• Gluteus Maximus: This is the largest and most superficial of the gluteal muscles; it is also one of the largest and coarsest muscles in the body. It is situated underneath and to the side of your gluteus medius and gluteus minimus.

• Gluteus Medius: This is also a large muscle and lies in the same plane as the hip joint.

  

• Gluteus Minimus: This muscle is fan-shaped and small and serves a similar purpose to the gluteus medius. Don't forget about the Erector Spinae muscles that are attached to the vertebrae. These muscles are involved in many butt-related exercises since they stabilize the spine (see diagram), so that the gluteus maximus can do its job.

General Guidelines for these exercises

1. Ensure that you read through all the instructions very carefully and execute the exercises slowly and correctly.

2. You should feel strong throughout the exercise. If you find you are tiring and losing form, rather decrease the number of repetitions.

3. Increase the "holding" time – if you want to make the exercise more challenging.

4. Try to think of your body as a complete structure with each strong, separate component working in harmony.

5. If you feel back pain with any of the exercises, refrain from doing it.

Well what are you waiting for? Click here for the exercises