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The Weighted Squat
Start by holding a 5- to 12-pound weight in each hand. Stand upright with your feet parallel and shoulder-width apart, keeping your abdominal muscles and buttocks tight. Slowly lower yourself into a sitting position, as if you were settling onto a chair. Hold for one second. As you rise, squeeze your buttocks. Repeat 12 times. Do three sets of 12 reps, resting between sets.