either a dumbbell, or a mat, or anything that has a little bit of resistance and a little

bit of heaviness to it. So basically I'm going to grab a dumbbell. And what you're going

to do is you're going to put this dumbbell right behind your leg, just like this. Okay?

So as you do this, make sure that your shoulders are back, core is tight, back is flat. Okay?.

You can either hold your hands on your hips, or you can place them right out in front of

you, whatever you feel more comfortable. Or even if you have, say, a chair, or a wall,

you can use something for your balance. Okay? I'm going to put my hands on my hips. So basically,

keep yourself straight up, stand up nice and tall. And you're going to curl back and come

back, just like this. You're going to come back enough to feel a good squeeze in the

hamstring, and then the glute, and then come back. And you're going to do this maybe about

fifteen to twenty times. Get a good burn in there. And then you're going to switch legs.

And back. Feel a good squeeze. Make sure that you're breathing. Keep your core tight. You're

working everything. You're working your core, and you're working your hamstrings, your glutes.

You're even working the leg that you're standing on, keeping yourself stable. Fifteen to twenty

times. Repeat, maybe two to three sets. And that's a great exercise for toning.