1

-Flex your buttocks as hard as you can, holding for a slow 3 count, then unflexing. Do these 5 times to warm up.
2-Flex and unflex in a fast, steady pace for 3 sets of 50, or if you can't even do 50, do as many as possible. rest for 30 seconds between each set, and take in deep, slow breaths through your nose, and exhaling through your mouth.
3-Next, flex as hard as possible and hold for as long as you can until you start to tremble. Once trembling, unflex and repeat 5 times..