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Holding a dumbbell in each hand, lie faceup on floor with knees bent and feet flat, and bend elbows 90 degrees so that forearms are perpendicular to floor with palms facing each other.
Lift hips off floor, forming a straight line from knees to shoulders, and maintain bridge position throughout.
Press dumbbells directly above chest, palms facing each other.
Keeping upper arms still, bend elbows 90 degrees to lower dumbbells toward floor.
Extend arms up toward ceiling, then lower elbows to floor to return to start.
Do 12 reps.
Month 2: Lift toes off floor so that you're pressing through heels when in bridge position to really target butt. Month 3: Lift toes off floor and add a flye after pressing dumbbells up: Lower arms directly out to sides, palms up, then bring them back over chest before completing rep with triceps extension.
Imagine a tennis ball on your belly button; if your hips are high enough, it will roll down to your chin.