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Whether you're at the beginner, intermediate, or advanced level, Chris Santos, personal trainer at The Gym in New York City, has three moves to help you get a toned tush. Skip to main content. Beginner Moves Deadlift Squat Stand with feet wider than hip-width apart, holding a 5-pound dumbbell in each hand at inner thighs.

Bend both knees 90 degrees, coming into a squat, lowering weights toward the floor. Do not let your knees go Tight Ass Men your toes. Complete 4 sets of 15 reps.

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Couch Bridge Lie on the floor and place your feet hip-width apart on a couch or bench, knees bent between 70 and 90 degrees. Press into heels and drive hips toward the ceiling.

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Drop your hips and repeat. Work up to 3 sets of 15 reps. Lateral Step-Up Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs. Step up onto Tight Ass Men bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. Repeat for a total of 15 times on each side and work up to 3 sets. Intermediate Moves Bent-Knee Deadlift Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.

Bend knees 30 degrees, coming into a shallow squat. Keep your back straight as you bend forward from the hips, Tight Ass Men weights toward the floor.

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Squeeze your glutes and slowly stand. Complete 3 sets of Single-Leg Tight Ass Men Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees. Extend left leg, pointing toes. Press into your right foot and lift hips toward the ceiling.

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Complete 3 sets of 15 reps, then repeat on opposite side. Lateral Step Extension Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.

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Step up sideways onto the bench with your right foot, then lift your left leg 45 "Tight Ass Men" to the side, toes pointed. Hold Tight Ass Men 3 counts. Step down and repeat for a total of 15 reps.

Advanced Moves Balancing Deadlift Stand with feet shoulder-width apart, knees bent about 30 degrees. Holding a 5-pound dumbbell in left hand, extend right leg back and lower weight toward floor. As you stand, kick right leg forward to hip height. Lower to start and repeat.

Complete 3 sets of 15 reps on each side. Stability Ball Bridge Lie with shoulders and arms along the edge of a couch or bench. Balance feet on a small to centimeter stability ball, knees bent.