1. The Squat.
Stand with your feet hip width apart and push your hips back so that your weight goes into your heels. Squat down into a 90 degree angle. Stand back up while still pressing down on your heels. Try and push your butt back as far as you can, while keeping your feet planted and your shoulders back. Try not to lean forward! Do 2 sets of 20 reps.
2. The Squat Hold and Pulse.
Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again. Squat down to a 90 degree angle just as you did before. Stand back up while pressing down through the heels, but do not stand up totally straight! Make tiny up and down movements, pulsing to get that burn! Again, 2 sets of 20 reps will do it.
3. The Bridge-Up.
Lay on your back with your knees bent and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes, much like you would while doing a gymnastics bridge. Slowly lower your hips back to the floor and repeat as many times as you can. This is serious ab, butt, and leg toning.
4. The Bridge-Up With Leg Lifts.
Take turns extending one leg at a time as you push up into bridge mode. Keep your extended leg as straight as possible for maximum toning.
The results will be worth it.