stand with feet a good bit wider than hip width apart with toes pointed directly forward. Hold a moderately heavy weight in one hand at your side. Shift your weight so that you are bearing your weight in the heel of the leg opposite from the hand you are holding the weight. Cross your body with the weight and reach toward the ankle of the heel that your weight is on. Push back to center using your rear muscles while pressing the weight towards the ceiling. Repeat for the number of repetitions and then repeat the process for the other side.