Hold dumbells by your side.
Place feet shoulder-distance apart.
Press tailbone back as you bend your hips and knees, as if you were sitting down in a chair.
Stand back up to start position.
Perform 12 to 15 repetitions, rest, and repeat twice more.
Place your right foot on a bench, with right knee at hip level or slightly lower.
Hold weights by your sides.
Press into your right leg and bring your left foot up to tap the bench, then slowly return your left foot to the floor.
Repeat the left foot tap 12 to 15 times, then change sides.
Place your feet approximately 3 to 4 feet apart, with your right foot forward and your left foot back behind you.
Hold the weights in your hands, letting them hang by your sides.
Align your shoulders over your hips with a tall spine position.
Bend your right knee to 90 degrees as you lower your body toward the ground, allowing your left knee to bend slightly if needed.
Return to starting position, performing 12 to 15 repetitions on each side.
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