You can not hide a flat ass in a swimsuit. The beach season is a hard time for saggy buttocks! Get ready for the summer vacations with our training program. If you regularly visited the gym at winter, preparing hard for the summer, it is the time to show the results of your efforts now

Chair Kickback

You can use a chair or even a bed to support your upper body while doing this move.
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How to do it

Stand about 2 feet away from a bench or edge of a bed.
Keep your thighs and feet close together.
Lean forward to the supporting object and hold firmly with both hands.
Your torso should be parallel to the ground.
Now you’re going to lift your left leg backwards until it’s parallel to the ground.
Hold the position for 1 second and return to the starting point then do the other leg.

Squat Pulse

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Starting in a standing position go down into a squat position — think weight should be shifted back on your heels, knees NOT over your toes, and your chest tall. Pulse out three squats, going up and down by just a few inches. After three, go straight from a squat position and power through jumping into the air as high as you can go.

Squat Kick 

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Hamstring toner and booty lifter! Make sure to alternate legs. Flex your feet.


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Squat Side Kicks – Start with your feet slightly wider that hip width, and slowly lower your body into a traditional squat position. As you reach the lowest point of the squat, raise your left knee and quickly kick your leg to the left, like a karate kick. Keep your right leg stable, and return your left leg to the floor before coming out of the squat. Alternate between sides.

Lunge Pulse 

Full Body Exercises for Working Out in Tight Spaces | Page 5 | Things Health

if you’re able to keep going without taking a pause… after your last lunge squat you’re going to hold the position and transition to…


Fire Hydrant Kicks (right leg) Fire Hydrant Kicks (left leg)