"For the first half of the video I would like for you to continuously clench both of your asscheeks together without using your hands (Only use your ass muscles to clench your asscheeks together) while thrusting your hips forward and holding it. Hold it for 2 seconds, then relax for 2 seconds, repeat.

For the second half of the video I would like for you to move one knee at a time back and forth at a fast pace so that your asscheeks can jiggle."

*custom