Press into your right foot and lift hips toward the ceiling. Holding a 5-pound dumbbell in left hand, extend right leg back and lower weight toward floor. Step up onto the bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. Extend left leg, pointing toes. Intermediate Moves Bent-Knee Deadlift Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs. As you stand, kick right leg forward to hip height.
Stability Ball Bridge Lie with shoulders and arms along the edge of a couch or bench.
Shorts deep in her tight plump ass
Stability Ball Bridge Lie with shoulders and arms along the edge of a couch or bench. Complete 3 sets of 15 reps, then repeat on opposite side. Advanced Moves Balancing Deadlift Stand with feet shoulder-width apart, knees bent about 30 degrees. Single-Leg Bridge Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees. Lateral Step-Up Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs. Whether you're at the beginner, intermediate, or advanced level, Chris Santos, personal trainer at The Gym in New York City, has three moves to help you get a toned tush. Repeat for a total of 15 times on each side and work up to 3 sets.