Firm ass and legs gallery

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No workout is going to turn you into the G. What makes that possible: focusing on muscles that respond fastest to strength training—those in your arms, shoulders, calves and lower abs. Stand with your feet hip-width apart holding five-pound weights in each hand, arms bent, palms facing in.

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It's true: Big weights build big musclesespecially when you're talking about your glutes and abs. That said, you can still get a pretty damn good abs and butt workout with just a resistance band, medicine ball, and single dumbbell all of which you buy for cheap on Amazon and can keep right at home. This abs and butt workout uses moves that do double duty engaging your core, glutes, and legs all at the same time.

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You'll want to complete up to three sets of 15 reps of each move on each side. With your left foot, step diagonally backward and behind your right foot. Press into your right heel as you extend both knees to return to standing position.

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Show less Wanting a bigger butt is a common goal, and you may be able to reach it with hard work and dedication. Increasing your butt's size takes time and effort, but you can get results.

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Want mini-skirt worthy legs? These moves will get you there in no time at all. Pick a few moves, or try them all to sculpt your butthamstrings, quads, thighs, and calves.

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Back to Exercise. Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair.

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How to do it: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees full hip extensionand then slowly descend back to the ground.

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Let's talk legs shall we? Strengthening your hips, butt, and thighs will help you perform better in gym and in life. A strong lower body helps ward off injuries and will help you set a new PR come race day. Oh hey, here's your new 10K training plan.

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