For building the body and buttocks especially, squatting is most effective exercise. The same as plank hold, squats are usually performed incorrectly. Forget the way you did it at school – now other rules work: feet shoulder width apart, squatting with your back straight, as if you are trying to sit down in an invisible chair. Remember to keep your knees during squatting at the angle of 90 degrees, without pushing them forward. For advanced level exercisers, jumping squats would be more effective.
Calf muscles workout
After warming up and cardio, a workout for certain muscles starts. Legs and hips workouts are the most "painful" for women. The solution of this problem is routine stairs climbing. For getting a proper effect, keep a set of rules: