Hamstring Curl

For firming and toning the gluteus and hamstring muscles, a good exercise would be hamstring curl. On a leg-curl machine, lie face-down at the same time your Achilles’ tendons should be positioned below the padded lever with the knees off the border of the pad.

To start with the exercise, maintain your back flat when you lift your foot to your butt in a deliberate movement. Compress the muscles and lower down your feet with a controlled pace. Repeat.