Bridge pose and bridge leg raise: Lie down to train your glutes, and challenge yourself with a single leg for a higher level of difficulty.

**Bridge type**

**Lying Down to Train a Firm Butt**

This exercise provides a very gentle stimulus to the glutes, and anyone can complete it if they persevere. In addition to exercising our glutes, this exercise can also make our spine more flexible.

Then slowly lower yourself down until your buttocks just touch the ground, instead of lowering yourself completely.

Lift off the ground

**90**

**06 Bridge Leg Raise**

This is an upgraded version of the bridge pose, as it's done on one leg, making it more difficult. So, this is a challenge-do you dare to take on the challenge?

**Number of repetitions: 15 per side per set**

Rest time: 30 seconds

Number of sets: 3

Movement speed: slow

Exercise intensity

Lie on your back on a mat (not recommended to lie on a bed), bend your knees naturally and place your feet on the ground, with your feet hip-width apart, ensuring that your knees are pointing towards the ceiling and aligned with the direction of your toes.

Use your glutes to lift your hips off the ground.

POINT

When lifting your hips on one side, be sure to pay attention to your hip joint and keep it parallel to the ground.

Not completely let go

Maintain angle

Use the strength of one hip to slowly lower yourself down until your hips just touch the ground, rather than lowering yourself completely.

Night Chapter: Complete Destruction of All Parts of the Body

**Side leg raise against the wall** **Buttock bombardment**

This exercise provides a lot of stimulation to the glutes because it requires a bit of flexibility. Some people stop as soon as they start. Will you be one of them?

**Number of repetitions: 15 per side per set**

Rest time: 30 seconds

Number of sets: 3

Speed ​​of motion: constant speed

**Sports** **Intensity** **Shaping** **Parts** **Positions**

Raise one leg to the side, to a 90° angle. Vibrate at the highest point of the raise. Make sure your knee and toes are pointing forward, not upward.

*side.*

**92** 10-Minute Micro-Exercise for Intense Weight Loss

**Reverse Proportions with Slim Legs**

**Side lunge**

Slim your inner thighs easily

Many people say they want to slim their inner thighs but don't know what a good method is. Now I'm going to teach you a good way to slim your inner thighs.

**Number of repetitions: 15 times on each side, alternating between left and right**

**Rest time: 30 seconds**

Number of sets: 3

Speed ​​of motion: constant speed

**Exercise** **Intensity**

POINT

When stepping to one side, be sure to keep your toes pointing forward.

3

First, stand with your feet apart, toes pointing forward.

Side lunge

Then use the power of the leg that has stepped out to push off the ground and bring your body back.

Night Chapter: Complete Destruction of All Parts of the Body **93**