Pick the dumbbells up and hold them in front of your shoulders while standing straight up. With feet hip width apart begin a squat motion by pressing your glutes back and sitting down till your legs make a 90-degree angle. Keep the weight in your heels. Stand back up from squat position. Lower th...

Stand upright, with dumbbell in your right hand. Take a long step back with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing ...

Hold a weight against the chest. Keep your feet hip width (or slightly wider), with your toes pointed slightly out. Push your glutes back to sit down, keeping your chest up and back straight the whole time. Go down as low as you can while keeping your feet flat on the floor. Press yourself back u...

Stand upright, with dumbbells in your hands. Take a long step back with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing towa...

With a dumbbell placed across each hip, lie on your back and place your feet against a bench or a chair. Engage your glutes and hamstrings and lift your hips up off the floor. Squeeze the glutes at the top of the movement. And then gently lower them to the mat to tap and repeat. Try not to releas...

Place the band around both legs, right above the ankle. Stand up straight, feet hip with apart, and hands on your hips or a wall in front of you. Activate your core muscles. While keeping both knees in one line, pull the heel of one leg up against the resistance of the band until your lower leg i...

Place your head, shoulders and upper back on your bench with your dumbbells across your hips. Keep your feet planted firmly on the ground, close to your glutes. Drive your hips upwards until your quads are parallel to the floor, engaging your core and abs. Squeeze your glutes on top and then slow...

Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, elbows and shoulders aligned. Draw your knees in toward your body until your feet are in line with your butt. Avoid tilting your hips backwards. This is your starting position.

Keeping your abs engaged and your...

Pigeon Pose

Begin in downward facing dog, peddle the feet out a few times. Lift the left leg into three legged dog and then bring your left knee between your hands, placing your left ankle near your right wrist. Extend your right leg behind you so your kneecap and the top of your foot rest on t...