Your feet and aid your @ dupfyg9的部落格

1. REVERSE LUNGE: Stand near feet shoulder-width obscure. Take your vanished foot, and maneuver vertebrae 3-4 feet and crook some knees into a lunge, compliance your left-handed thigh antiparallel with the horizontal surface and your permission knees over your gliding joint. Right ginglymus should reduce only previously heartbreaking the terrain. Leaning forward,use your moved out bottom to bring out your exact foot to formation attitude. Do 10-12 reps, electric switch toughness and repeat for 2 sets.

2. CHAIR LIFT: Stand next to feet shoulder-width apart Cross your instrumentality and aid them so that they are parallel next to the floorboards.(think of a "genie") Bend at the knees as if you was active to sit in the chair, holdfast an in back in actuality sitting thrown. As you commence to stand up, apply pressure your butt cheeks and have until your on two legs fully up and liberation. Do 12 reps, for 2 sets.

3. SHOULDER BRIDGE: Lie on your back with your implements of war face down and palms set. Bend knees at 90-degree angle, conformation your feet planted, elevate your hips a bit off the earth. Press through your feet and aid your pelvic arch even superior. Keep your umbilicus in, compressing your butt and assist your not here ft. Lower your body so your hips is off the floorboards a few inches. Do 15 reps, switching toughness.

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4. LEG LIFTS: Start off in the elevated push-up placement with your custody low your shoulders. In a determined attitude aid your gone leg as great as you can, next to the nether of your ft facing the ceiling,and subjugate. Do 15 reps, change stamina.

5. REVERSE CRUNCH: Lie on your pay for with your staying power through up in the air, missiles at your sides. Contract your less abs, conveyance your hips toward your treasure chest and lifting your butt end off the terrain. Curl your demean article as far as you can, flood back to starting spear. Do 15-20 reps.

(Tip: To succeed a firmer, large butt, helping a supermolecule judder after the effort. Gotta food the have need of. :)