Spoiler alert! Some of these moves will seem ridiculously easy and simple. But I assure you, they are tremendously effective!
For this exercise you are going to need a chair, bench, step, or plyo box. Start seated, feet hip distance apart, and about a foot away from whatever you are sitting on. Then, squeeze your glutes together. Squeeze like you are holding in a fart, and don’t pretend like you don’t know what that action feels like.
Your goal is to squeeze and repeat. Starting out, I would do 3 sets of 10 reps. You will use this movement as a warm-up for the entire challenge. This ensures that your glutes are firing and warmed up, ready for work. Moving forward you can use this as a warm-up for you workouts!
If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!