Use a treadmill or hit the streets. All you need is a good pair of shoes. How to: If you're just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk.
http://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises
Beginners will see results in four to eight weeks of strength training. These initial results will appear as a greater feeling of strength in the buttock region, making each set of squats easier to complete.
http://healthyliving.azcentral.com/long-improve-buttocks-squats-11691.html
There are three different muscles that make up the glutes (minimus, medius, & maxiumus) – The Fitness Blender Squat Challenge combines 10 different squat variations in order to target all of those muscles, from multiple angles, making it more effective than hundreds of repetitions of the same exact motion.
https://www.fitnessblender.com/videos/the-most-effective-squat-challenge-100-rep-fitness-blender-squat-challenge
It also burns more calories than the plans that include just one variation of the exercise and because of the dynamic movements in the routine, you will be utilizing your core muscles as well. New: 100 Rep Squat Challenge Round 2: Most Effective Squat Challenge Workout to Lift & Shape the Butt & Thighs. How long after I start doing this will I see results? You will start to see small changes in your body in as little as a week or two, but more noticeable changes will occur in 3-4 weeks.
https://www.fitnessblender.com/videos/the-most-effective-squat-challenge-100-rep-fitness-blender-squat-challenge
Your first squat workout should involve at least one set of eight to 12 repetitions of the basic bodyweight squat. Add another set or two when a single set is no longer challenging. Do the squats at least twice per week on non-consecutive days.
http://healthyliving.azcentral.com/long-improve-buttocks-squats-11691.html
A basic bodyweight squat is a great exercise for toning up the lower body - easily one of the best - but you will get faster results by doing a combination of squat variations, rather than the same exact exercise over and over again.
https://www.fitnessblender.com/videos/the-most-effective-squat-challenge-100-rep-fitness-blender-squat-challenge
The squat is the gold standard exercise when it comes to training the buttocks, according to the American Council on Exercise. Squats can be done with or without resistance, on balance trainers, side-to-side, with wide or narrow stances, off a platform, with jumps, on one leg or even with a partner. With all these variations, you can squat yourself to a fatigued tush, but may wonder when you’ll start to see results.
http://healthyliving.azcentral.com/long-improve-buttocks-squats-11691.html
Why it's a winner: Squats work several muscle groups -- your quadriceps (quads), hamstrings, and gluteals (glutes) -- at the same time. How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles. Add dumbbells once you can do at least 12 reps with good form.
http://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises
How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for 2 to 4 minutes. Exactly how long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing.
http://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises
We get a lot of questions about the “Squat Challenge” trend – a basic plan that has a person doing an increasing number of basic bodyweight squats (anywhere from 30-350) on most days, over the span of a month.
https://www.fitnessblender.com/videos/the-most-effective-squat-challenge-100-rep-fitness-blender-squat-challenge
how long before you see results for body weight squats
You can see result within four to eight weeks for body weight squats. Body weight squat results in four to eight weeks.