Four Steps to Strong Asses

Every day you spend 20 minutes on this simple exercise that you will strengthen your hips.

For motivation, extract your favorite clothing from the wardrobe, in which you want to look as beautiful as possible, play your favorite music and start acting “perfectly”.

Lay down on your back, bend your feet, and spread out your hands. With one leg lifts up your body, not bending your back.

After eight repetitions with one and the other leg, take a break.

You prefer to do three series of repetitions.

On your hands and knees. From this position simultaneously raise your right hand and left foot and extend them (but not too much) in opposite directions until the body is firmly placed.

Then bend your hand and foot into the air so your body looks like a <x0-kiffle”.

After eight repetitions with one leg, pause.

You prefer to do three series of repetitions.

Support your feet and your mud. On the back of the leg, between the undergarment and the foot, take the ball and lift your foot eight times.

Repeat the same number of lifts with your other leg, considering that your back is flat.