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Showing firm and fat- free buttocks is not a thing of the other world; however, it is a "hard to crack" zone. The excess of fat that is deposited in hips, buttocks and thighs, can favor the appearance of hemorrhoids , varicose veins and cellulite . Therefore, it is important to prevent with exercises to reduce fat in the buttocks. these 5 exercises will help you burn fat and look firm buttocks. 1.- Squatting. It is considered the best exercise to tone legs and glutes. You can do them using a barbell, a pair of dumbbells or using your body weight as resistance. Start by standing with your legs spread at shoulder height. Tilt both legs at the same time and lower your buttocks to the ground, without touching it. Hold this position for a second and then push yourself with both legs to resume the initial position. Make sure your knees do not get hurt while doing it. 2. Half squat. Stand with your feet shoulder-width apart, your back straight and your butt a little out. Leave your chest straight, with the abdomen firm and look straight ahead. Flex your legs at a 90 degree angle. Perform three sets of 15 repetitions. 3. Hip extensions. Lie on the bed so that your legs are hanging by the edge. With the muscles of your buttocks and thighs lift both legs at the same time until they are at the same height of your hips. In this position, he raises one leg over the other and begins to alternate the leg that is higher in a movement similar to the kicking that takes place when swimming. You have 3 repetitions of 20 kicks. 4. Lifting backwards. Stand up with your hands in front or at the waist and simply lift one leg back (as far as you can reach) from there on you have 2 sets of 10 repetitions per leg. If you have problems with balance, you can hold the wall or a chair. 5. Skating. If you prefer something more extreme and you do not like the repetition exercise, the skates can help you to remove the fat from your buttocks without realizing it. Roller skating is one of the most

Shop men's running and training leggings for hot or cold conditions Men Compression. Spants tights, leggings, High quality tight, sports leggings, Sports tight, training tights, Compression tights. athletic tights leggings.

Now workout in style with these exquisite yoga pants made for all sport activities. Get these high waist leggings for yoga, running, aerobics, and gym fitness training.

Stamina rowing machine works well for your leg and arms. It could help you to have the perfect shape of leg and arms. The position is like people row the boat. This will help you much in maintaining your body while increasing your stamina when you do the exercise. When you already have this great tool in your home, you could do the exercise anytime you want without worrying the time. It could be the efficient method for those who want to lose weight and maintain their body shape within one exercise.

Red Bull Salzburg take the slight upper hand into their Europa League last-16 second-leg clash at home with Basel. The Austrian outfit settled for a 0-0 stalemate in their away leg in Switzerland and hold a perfect record at home in the Europa League this season. The draw at Basel halted Salzburg's 16-match winning streak in all competitions, although Roger Schmidt's men bounced back with a 5-0 win over Wolfsberger AC in the Austrian Bundesliga. Similarly, Basel enjoyed a 5-0 league win over Aarau to find their feet after the home stalemate. Salzburg's form at home extends beyond their five wins in the tournament this season, as they have been beaten just once at their Red Bull Arena fortress since August 2012. They have won 14 in succession at home, including European wins over Zalgiris (5-0), Elfsborg (4-0), Standard Liege (2-1), Esbjerg (3-0) and Ajax (3-1). Conversely, Basel have not won an away fixture in the Europa League in their past 10 outings in the second-tier continental competition, but they travel to Austria in the knowledge a score draw would see them progress to the quarter-finals. Murat Yakin's Basel have had success away from home in the Champions League, chalking up wins at Ludogorets and Chelsea earlier this season, before they bowed out in the group stage to join the Europa League knockout rounds. They began their journey in the last-32, dispatching of Maccabi Tel Aviv 3-0 on aggregate, as they look to at least emulate their semi-final appearance from the previous campaign. It will be a tough task against home-town favourites Salzburg, though, who have been the highest scoring side in the competition this term with 21 goals. Firing in a third of those has been tournament top-scorer Jonatan Soriano, who has recently had to refute suggestions he was Salzburg's equivalent of Lionel Messi. Salzburg's Kevin Kampl and Alan are tied for the most assists, with four apiece.

Manchester City vs Real Madrid Live: Watch Uefa Champions League 2nd Leg Live Streaming TV

Juventus Vs Lyon Live: Watch Uefa Champions League 2nd Leg Live Streaming TV

A good article showing the way to perform a ground style technique from brazillian Jiu Jitsu, or a self defense method that is very effective in the case of fighting against one person.

This is a Self Defense technique from brazilian Jiu Jitsu.

Running on sand is an excellent way to build leg muscle and burn more calories than running on hard surfaces.

Rayo Vallecano are finally in a position to dream of La Liga survival. Photograph: Javier Etxezarreta/EPA In the middle of Rayo Vallecano's dark days, when they'd been beaten 15 times in 20 games and the goals were flying in; when they'd let in five from Atlético Madrid, five from Málaga, five from Villarreal, four from Espanyol, four from Sevilla, four from Barcelona, three from Madrid, three from Osasuna, and three from Valladolid; when they plummeted to 19th and stayed there for 11 long weeks; when the only reason they didn't fall further was that Betis were even worse; when even a glimmer of hope, a 4-1 win over Málaga, immediately gave way to a six-goal hammering; and when relegation wasn't an "if" but a "when"; there was a phrase that got repeated over and over: Paco Jémez will die with his ideas. Paco Jémez, though, had other ideas. Not because Rayo's coach was going to back down on his principles - "any club that signs me knows what it's getting," he insisted - but because he didn't have any intention of dying at all. Even when Rayo were a disaster, Jémez had his defenders. Off the pitch, that is. Last season, only two teams in Europe had the ball more than Rayo did: Barcelona and Bayern Munich. Early this season, when Rayo played Barcelona, they had more possession than them, the first team to manage it in 316 games. They threw men into attack, they were fun to watch, and parading the touchline in a dizzying array of multicoloured elbow patches and waistcoats, pink shirts and purple ties, Jémez urged them forward, always. In a country that values the aesthetic, or in which some do, he was eulogised for the way his teams played de tú a tú: as equals. Rayo didn't simply defend - sometimes they didn't defend at all - but instead they went for it. And, mostly, they lost. Rayo took the ball off Barcelona and Jémez declared himself "very proud". But they were beaten 4-0. They went to the Camp Nou where they were praised by Barcelona's

Jadwal Bola - Juventus pindah ke babak empat besar Liga Champions untuk pertama kalinya dalam 12 tahun setelah bermain imbang tanpa gol dengan Monaco pada leg

Agen Judi Bola - Barcelona mengambil langkah besar menuju Liga Champions semi-final dengan kemenangan gemilang 3-1 atas Paris St Germain di leg pertama Rabu

Jadwal Bola - Pemain tengah, dihubungkan dengan Barcelona, ​​mencetak gol kemenangan di leg pertama melawan Atletico tetapi pelatihnya telah mendesak seluruh

Pasaran Bola - Dalam bentuk pemimpin La Liga Barcelona terus memimpin 2-1 dari leg pertama babak 16 besar dan favorit yang jelas untuk mencapai perempat final

Situs Bola Online Edin Dzeko membantah Republik Irlandia kemenangan leg pertama mulia sebagai Bosnia Herzegovina memastikan kesimpulan tegang untuk mereka Euro

The lagendary leg spinner of australia names best playing XI test squad of India and main thing he made a team include todays most hater Indian limited format captain MS Dhoni in list. And VVS Laxman in 12th position.

Brian Lara opened up in an AMA on a host of things, including his playing days, cricket in Olympics and also on the modern day cricket. He stated that Shane Warne is the greatest leg-spinner of all time. One of the most fascinating answers is his choice of the best batsmen in today's world.

Manchester City will be eyeing to dominate the show against fellow Premier League rivals Tottenham Hotspur in the quarter-final first leg of the Champions League. The Premier League champions will be travelling to London in what will be Spurs' maiden UCL match at their new stadium. Spurs have a stern test ahead of them and need to produce quality. Here's the detailed match preview.

Totenham Hotspur will be up against Ajax in the semi-finals of the UEFA Champions League 2018-19 season. Spurs host Ajax at home on Tuesday for the first leg. Ajax have been handed the week off by Dutch football authorities, which in turn hasn't gone too well with Spurs manager Mauricio Pochettino.