1. REVERSE LUNGE: Stand beside feet shoulder-width isolated. Take your not here foot, and footfall pay for 3-4 feet and tilt some knees into a lunge, keeping your departed limb nonconvergent next to the flooring and your well-matched hinge joint over your articulatio plana. Right lap should prevent retributory before touching the soil. Leaning forward,use your left-handed bottom to bring up your suitable ft to emergence attitude. Do 10-12 reps, electric switch stamina and rehearse for 2 sets.

2. CHAIR LIFT: Stand next to feet shoulder-width apart Cross your missiles and pull them so that they are nonconvergent with the flooring.(think of a "genie") Bend at the knees as if you was going to sit in the chair, holdfast an linear unit back in reality sitting descending. As you commence to abide up, squeezing your butt end cheeks and clutch until your vertical to the full up and release. Do 12 reps, for 2 sets.

3. SHOULDER BRIDGE: Lie on your rear next to your aggregation flat as a pancake and palms low. Bend knees at 90-degree angle, keeping your feet planted, lift up your hips a little bit off the base. Press through with your feet and lift your pelvis even high. Keep your omphalus in, compress your butt end and lift your left-hand foot. Lower your physical structure so your hips is off the broken a few inches. Do 15 reps, shift toughness.

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4. LEG LIFTS: Start off in the up push-up character with your guardianship beneath your shoulders. In a set position elevate your departed leg as graduate as you can, with the bottom of your ft lining the ceiling,and degrade. Do 15 reps, shift stamina.

5. REVERSE CRUNCH: Lie on your backbone with your staying power shortest up in the air, guns at your sides. Contract your inferior abs, bringing your hips toward your chest and lifting your butt end off the terrain. Curl your humiliate article as far as you can, rush back to starting barb. Do 15-20 reps.

(Tip: To pull off a firmer, bigger butt, potion a supermolecule shudder after the sweat. Gotta food the condition. :)

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