There are numerous exercises that we can do to help achieve a stronger, more functional and, for some of us, more aesthetically pleasing derrière.

One of the best things you can do is visit the Year of the Challenge Facebook page, and check out the videos of the following exercises. So, let’s begin getting our, ahem, assets in order.

Deer in the headlights: Lie on the back, knees bent and feet flat. Flex one glute at a time. If there is difficulty doing this, take a finger and poke the side of the butt to help the muscle’s connection to the brain.

The funny name of the exercise comes from the facial expression made if you can’t do it. If the tapping doesn’t help the flexing, move to the next exercise, then come back to this one.

Glute bridging: Lie on the back, knees bent and feet flat with the heels as close to the glutes as possible. Fold the arms across the chest. Squeeze the glutes to raise the pelvis as high as possible.

At the movement’s apex, there should be a straight line from the shoulder to the knee. Hold this position while trying to squeeze the glutes more than the thighs. In fact, the thighs, especially the hamstrings, should be soft. We should be able to support the body’s weight with the glutes. If there is any discomfort in the lower back or the hamstrings, we’re not hitting the glutes as much as needed.

Go back and try the Deer in the Headlights exercise again.

Single-leg glute bridging: Repeat the process for the Glute Bridging. Once you reach the apex of the movement, extend one leg and hold that position. Again, there should be no discomfort in the lower back or in the hamstrings. Try to hold the single-leg position for a minimum of 30 seconds without shaking with each leg. Work up to holding the single-leg position for four minutes.

Body-weight squats: Stand tall with the feet about shoulder width apart. Allow the hips and knees to flex, which lets the body descend. The movement should be started as if we are about to sit back in a chair. Descend as far as the body will allow while keeping the heels on the ground. Once reaching the movement’s antapex, concentrate on squeezing the glutes to bring the body back to the starting position.

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Bryant holds several national training certifications, is an author, lectures internationally and is the founder of C.L.A.Y. — the Coalition for Launching Active Youth. His tips appear biweekly in Health and Wellness.