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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

If you are one of those who do not have time to devote to long daily exercise routines, we want to tell you that all is not lost. It is possible to add short rounds of exercise during the course of the day. We leave you five easy exercise tips that you can add as an extra during your day and you can do them even at home or at work. 1. Do not (only) wait: If you have to stand in line to take the bus or get on the subway, or to pick up your lunch, etc. Do not waste that time! You can take advantage of making subtle circular movements with your arms or stand on tiptoe to strengthen the calves. 2. Always use the stairs: The place to get on the escalator or elevator, all stairs whenever possible. It may seem insignificant, but the truth is that using them helps improve your heart rate and burns enough calories. You may not realize it and only in three minutes you burn up to 200 calories! 3. Yoga when you stand in the bathroom: Whenever you get up from your desk to walk to the bathroom, try to practice some quick yoga posture before sitting down again. Try to choose a position that is energizing. 4. Take the advertising break: The next time you're in front of your television, take advantage of commercials for something more productive, use those minutes to make a quick sequence with small weights. 5. Perspire before the shower: Just before getting into the shower is the perfect time to exercise and sweat. Take those 10-minute, simple exercise plans and do them before your bath. view more about click this link articleonfitness.com

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

Looking for the best inflatable stand up paddle board? Okay, don't worry. We have reviewed the top products in this article and can choose your best one.

Atkins Diet plan is like most other diet plans, in that staying on any diet is really frustrating; this is because it means adopting something that you are not normally used to. There are different kinds of diets out there, each offering a specific thing. One thing that stands out in all these diets

The Undertaker vs. Brock Lesnar at SummerSlam did not end with a standing ovation or a celebration in honor of a hard-fought match. This one ended with surprise, bewilderment and real controversy as Taker tapped out yet still won in the end. While fans attempt to make sense of it all, WWE moves on, and this feud will see yet another chapter written. SummerSlam has expertly set up a third match between The Deadman and The Beast Incarnate.

Plantar fasciitis can affect up to 10% of the wordwide population and is the most common cause of heel pain. The ligament connecting your heel and toes gets weak, swollen, and inflamed. Your heel or the bottom of your foot hurts when you try to do the simplest of daily activities like stand or walk. One of the simplest ways of treating plantar fasciitis is stretching.

Imagine winning a gold medal at the Beijing Olympics. No really, go ahead, close your eyes and visualize it. What did you see? Were you standing on the medal platform looking out at the crowd, waving and taking in the scene through your own eyes, or were you a spectator in the crowd watching yourself getting the medal put around your neck? This choice between "first-person" or "third-person" visualization actually makes a difference on our motivation to achieve a future goal.

Christopher A. Vito, Journal Register News ServiceCHESTER - It's been a quiet week for the Union.For a team looking to make noise in the playoff picture, it's been an unusually hush-hush week.If only on a temporary basis, the Union (8-5-7, 31 points) look to regain first place in the Eastern Conference tonight with a midweek match in the Windy City against the cellar-dwelling Chicago Fire (2-6-12, 18 points).That said, the Union should be attempting to drum up interest by calling attention to themselves and their strong standing in the standings.

VITCHELO products a new leading, fast growing outdoor brand because we put the customer first.

VITCHELO products a new leading, fast growing outdoor brand because we put the customer first.

Fortnite season 6 starts on September 27 and fans cannot wait to see the new changes being brought to this season. As theories stand, the purple cube is expected to set off some major event that ushers in the new season. Developers Epic already teased a llama skin through their tweet.

WWE audiences love a well-developed character who stands out. Some became iconic since day one while others took time to catch on. Some have become so popular that it is difficult to separate the real wrestler behind the gimmick. Here are origin stories behind WWE's most famous characters.

Virat Kohli is having quite a difficult time in leading Royal Challengers Bangalore in the ongoing 12th edition of the Indian Premier League (IPL). RCB lie bottom in the standings and have failed to muster a single win from six matches so far. With the added pressure regarding both individual and team performances, things aren't going smoothly for the Indian skipper. Here's more.

The Indian Premier League has been an absolute run fest. Mammoth scores have been put up by teams over the years, where the batsmen have thrown the kitchen sink to outmanoeuvre a side. There's no better sight in world cricket than to see the white kookaburra fly deep into the stands. When it comes off consistently batsmen end up scoring heaps of runs and at a canter. We here take a look at the top 10 fastest fifties in IPL. Which one is your favourite?

RCB vs MI: "The idea of redemption is always good, even if it means sacrifice or some difficult times". After 7 games, the 3-time IPL champions and the defending champions Mumbai Indians have plenty to ponder about. They've got to win every game hereafter to stand a chance of making it to the playoffs. A positive though has to be their impressive win against the Chennai Super Kings. Here's how the table can be summed up. CSK and SRH need only one win to confirm their playoff participation. KXIP are currently 3rd on the table with 10 points. They need a couple of victories to make it to the final four. Now, for the fourth spot, KKR, RR, MI and RCB have to do battle. The winner of RCB vs MI will be in the race for the top 4.

THE STORY SO FAR "Attack wins you matches, defence wins you titles" - Sir Alex Ferguson. If the mightiest of foreign bodies invade Earth to conquer it, you know the Sunrisers will defend the planet with the utmost of ease. That's how good they've been with the ball this IPL. Sixes and fours make a game exciting but so does sturdy defending. SRH defended 118 runs against the colossal Mumbai Indians batting even though their star performer, Bhuvaneshwar Kumar was kept out due to an injury. The Kane Williamson led side are 3rd on the league standings and look determined to make it to the top. SRH vs KXIP, the battle for the number 1 spot is on.

TOP 10 FASTEST FIFTIES IN THE IPL: The Indian Premier League has been an absolute run fest. Mammoth scores have been put up by teams over the years, where the batsmen have thrown the kitchen sink to outmanoeuvre a side. There's no better sight in world cricket than to see the white kookaburra fly deep into the stands. When it comes off consistently batsmen end up scoring heaps of runs and at a canter. We here take a look at the top 10 fastest fifties in the IPL. Which one is your favourite?

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