Make this exercises together with us to get perfect body.

Brazilian Butt Sculpter
What you may need: A try of 3- to 5-pound dumbbells and a stability ball.

Targets: Shoulders, triceps, abs, glutes, legs

Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended three feet apart and toes on floor.
Squeeze glutes to raise legs as high as you'll.
Hold up for one count, then bring feet along.
Separate legs; lower. Do 15 reps.

but sculpter

but sculpter

Ball Run
Targets: skeletal muscle, glutes, abs, quads

Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in every hand, elbows bent, palms in.
Keeping higher body still and right knee bent, raise right foot half-dozen inches whereas swinging left arm forward and right arm back (as if running).
Return to start out. Switch sides; repeat. Do 20 reps, alternating sides.

ball run

ball run

Crossover Squat
Targets: Obliques, glutes, legs

a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

Curtsy Lunge/Lateral Raise
Targets: Shoulders, abs, obliques, hips, glutes, legs

a. Stand with feet hip-width apart, a dumbbell in mitt, right arm by facet, mitt on hip. Lunge left leg back behind right leg.

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crossover squat

crossover squat

Glute Swoop
Targets: Abs, glutes, legs

Stand with feet hip-width apart, knees slightly bent, arms extended ahead of you at shoulder level.
Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes got wind.
Lift right leg as high as you'll.
Curl right foot toward butt; unharness.
Return to start out. Do 15 reps. Switch legs; repeat.


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