If you've ever been to the ballet, you've probably noticed the side dent, a muscle indentation from training, that a ballerina develops in the side of her butt. This is an area we all hope to tone come bathing suit season, or really any season, to get that rock-hard physique. Here is an exercise that mimics the moves dancers do every day to obtain a sculpted rear. This move standing up is tiny yet so effective, and you can even hold onto a chair for support.
Start with one hip touching your support item; chairs and stable bookshelves work great. Reach the arm closest to that item in front of you and hold onto it with your hand. Reach your opposite arm across your body to grab on as well. Make sure that forearm is touching across your core to get a good grip on the chair or shelf. Touching your heels together, separate your toes and bend your knees. Round your lower back until the arch disappears and your hips are completely tucked forward. Now extend your left toes behind you and retuck your hips; pulsate tiny holes behind you while you retuck at the same time. You should barely be able to see this move happening, just slightly initiating from your toes while your seat continues to press forward. Complete 20-30 repetitions.Now switch sides, and that's it! This move is very simple with huge burn potential when done correctly. Stretching in between switching sides is a good idea since your standing side will be a little sore this time around. Just make sure to keep your standing knee bent close to the ground and stabilized. This move works double duty to make you burn on each side.