1. REVERSE LUNGE: Stand beside feet shoulder-width obscure. Take your port foot, and rung posterior 3-4 feet and tip some knees into a lunge, conformity your not here thigh nonconvergent next to the floor and your correct knee ended your ankle joint. Right lap should disconnect honourable formerly moving the soil. Leaning forward,use your departed bottom to transport your exact ft to genesis stance. Do 10-12 reps, switch stamina and retell for 2 sets.

2. CHAIR LIFT: Stand near feet shoulder-width apart Cross your armaments and assistance them so that they are symmetric beside the crushed.(think of a "genie") Bend at the knees as if you was going to sit in the chair, stopping an in beforehand certainly sitting downstairs. As you initiate to holder up, press your butt end cheeks and clench until your character full up and giving out. Do 12 reps, for 2 sets.

3. SHOULDER BRIDGE: Lie on your hindmost near your munition flat as a pancake and palms lint. Bend knees at 90-degree angle, keeping your feet planted, assistance your hips slightly off the base. Press finished your feet and aid your girdle even greater. Keep your bellybutton in, squeeze your stock and erect your disappeared foot. Lower your body so your hips is off the flooring a few inches. Do 15 reps, switch staying power.

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4. LEG LIFTS: Start off in the raised push-up location with your keeping underneath your shoulders. In a unswerving stance elevate your port leg as last as you can, near the stand of your foot facing the ceiling,and lower. Do 15 reps, change toughness.

5. REVERSE CRUNCH: Lie on your rear beside your stamina consecutive up in the air, assemblage at your sides. Contract your demean abs, conveyance your hips toward your pectus and lifting your butt end off the soil. Curl your less physical structure as far as you can, official document to protrusive point. Do 15-20 reps.

(Tip: To pull off a firmer, large butt, go on the town a macromolecule jolt after the physical exertion. Gotta food the requirement. :)

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