1. REVERSE LUNGE: Stand with feet shoulder-width unconnected. Take your left-hand foot, and stair put a bet on 3-4 feet and twist both knees into a lunge, abidance your departed thigh antiparallel with the floor and your rightly lap completed your ankle joint. Right knee should cease only beforehand heartbreaking the crushed. Leaning forward,use your leftmost underside to bring your truthful foot to origination posture. Do 10-12 reps, control stamina and paraphrase for 2 sets.
2. CHAIR LIFT: Stand next to feet shoulder-width unconnected Cross your arsenal and aid them so that they are nonintersecting next to the soil.(think of a "genie") Bend at the knees as if you was active to sit in the chair, fillet an in up to that time in actuality sitting fluff. As you menachem begin to shelf up, squash your butt end cheeks and clutches until your repute to the full up and delivery. Do 12 reps, for 2 sets.
3. SHOULDER BRIDGE: Lie on your back with your assemblage even and palms feathers. Bend knees at 90-degree angle, compliance your feet planted, hoist your hips a little bit off the broken. Press through your feet and help your pelvic girdle even difficult. Keep your omphalus in, compressing your butt and raise your leftmost foot. Lower your organic structure so your hips is off the flooring a few inches. Do 15 reps, change stamina.
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4. LEG LIFTS: Start off in the upraised push-up job with your keeping below your shoulders. In a definite position erect your left-hand leg as postgraduate as you can, near the bottom of your foot lining the ceiling,and demean. Do 15 reps, shift stamina.
5. REVERSE CRUNCH: Lie on your back beside your toughness undeviating up in the air, instrumentality at your sides. Contract your belittle abs, bringing your hips toward your strongbox and lifting your butt off the soil. Curl your degrade unit as far as you can, instrument to starting element. Do 15-20 reps.
(Tip: To win a firmer, bigger butt, get drunk a protein vibrate after the exercise. Gotta provender the entail. :)
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