Rear end tuning and speedier workouts can both be part of gym experience

I have recently become concerned with my flat butt. Are there any exercises I can do to put some more "junk in the trunk" and get the ghetto booty that I'm looking for?_ Anne Palm, George Washington University

There are a few different exercises that can help add shape to a person's behind. The number one exercise, in my opinion, is the squat. While usually the key is to lift as much weight as you can, in your case, I would recommend just doing them with a body bar or a light dumbbell in each hand. You should do three or four sets of around 15 reps. This repetition scheme will encourage shaping and toning, and you should notice results fairly quickly (two to four weeks) if you do them a couple of times a week.

The form is as follows: keeping your hands at your sides, and your head looking forward, stick your butt out and squat down until your thighs are a little above a right angle with your calves. Your feet should be slightly wider than shoulder width apart, and concentrate on keeping your back straight and your head up throughout the movement. After the eccentric phase (the lowering), slowly straighten your legs until just before lockout _ that is, don't lock your knees at the top of the movement. Perform this exercise slowly and deliberately, and you should feel the burn.

Another exercise that is popular for butt shaping is when you get down on a mat on all fours. Lean forward, and pick one leg up off the mat, so that you are on one knee and your two hands. Bring the raised leg back until your thigh is in line with your back. Bend your leg so your calf and hamstring are at a right angle. This is the starting position. From this point, push your heel up towards the ceiling as far as you can, concentrating on squeezing your glute on the way up. Lower your heel, and repeat this motion for 15 reps, never bringing your upper leg past the point where it is parallel with the floor. Switch legs, and repeat.

These exercises are just a few of many that can give a person a firmer, more attractive behind. If you have any questions, want more exercises to do, or need a demonstration, then ask one of the trainers in the gym.

I like working out, but I have a very busy schedule. Usually, I can finish my lifting workouts in about an hour, but on shoulder days it seems like I am in the gym forever. How can I hit all the heads of my delts, but still be in and out in as little time as possible? I prefer to get in and get out while I still have energy. _ Chris, Lewis Hall

The key to quick and intense shoulder workouts are compound sets. With this technique, you do two or three shoulder exercises in a row, with little or no rest. This way, you maximize your work in the gym, but minimize the time spent there. For example, immediately after you finish a set of dumbbell shoulder presses, grab some light weights and bang out some reps of lateral raises.

If you've just completed a tough set of reverse dumbbell flies, stand up and do front raises. If you want to really hit your traps hard during a workout, do shrugs and then go right into upright cable rows. There are endless combinations you can try to help maximize the efficiency of your workout. The important thing is to thoroughly work the target muscle each workout. By using compound sets, you don't have to spend hours in the gym in an attempt to do so.