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Lunges: 10 repetitions. Return to the starting position and repeat the movement with the other leg.

This exercise uses your gluteal muscles sometimes referred to as glutesquadriceps and hamstrings. Stand with your legs at hip-width apart, feet flat on the floor.

Keep your knees straight and rise up onto your toes. Slowly lower yourself back to the starting position.

This will train the muscles in your lower legs or calves the gastrocnemius and soleus muscles, to be specific. Doing the same movement with your knees slightly bent will make your soleus muscles, on the lower part of your calves, more active. Horny old woman ready how to get laid

Squats Squats: 10 Fun m4bbw passable bottom, 3 sets. Bend from your hips and squat. Be sure to keep your back straight and feet flat on the ground.

Distribute your weight on your heels. Straighten and return to the starting position.

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This exercise uses your quadriceps, hamstrings and gluteal muscles. Keeping your feet together, slowly lift your top knee and with control, return to the starting position.

Avoid rolling your back and hips during the movement.

For an extra workout you can also use an elastic resistance band looped around your outer Adult in Forton il. You can then increase the resistance as you become stronger," Rob says. This exercise uses your hip abductors and the gluteus maximus muscles.

Bridge Bridge exercise: 10 repetitions, 3 sets, 1 second hold.