There are several exercises that can help strengthen and tone your glutes and thighs. Here are five exercises you can try:

KNEES PAUSE: Start by standing with your feet shoulder-width apart. Brace your core and squeeze your glutes as you lift your knees for five seconds. Pause for a few seconds, then lower your hips and walk your feet to the front. You should feel a gentle stretch down the outside of your hips. Be sure to keep your core strong and your elbows bent to allow your back to stay straight. Don't forget to engage your arms as well to help keep your glutes as strong as possible. Repeat this exercise 3 times, alternating the feet each time.

LIFT YOUR KNEES TO STRETCH YOUR THIGHS: Start by standing with your feet shoulder-width apart. Squeeze your glutes for three seconds, then return to the starting position. You may feel a bit of tightness in your glutes, but your thighs should feel more stretched. Try to keep your pelvis lifted while keeping your knees relaxed. Next, squeeze your glutes for three seconds while keeping your knees in a position of full extension. You can do this by holding your knees with two fingers and squeezing your glutes with your other hand, or by squeezing your glutes with your hands palm facing up. Finally, bend your knees slightly so that your heels are about 2 inches off the ground. Squeeze your glutes for three seconds, then return to the starting position. Keep your knees in a position of full extension as you do this.

LUNGES: Start by standing with your feet shoulder-width apart. Take a large step forward with one leg and lower your body until your thigh is parallel to the ground. Push off with your front foot to return to the starting position. Repeat on the other side.

SQUATS: Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Push off with your heels to return to the starting position.