name="p:domain_verify"/> The squat jump.The best forms of beauty | best forms of beauty

The squat jump.The best forms of beauty

 The squat jump!

 Muscles use: abs,quads,hamstrings,glutes,spinal erectors

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Sculpt a Better Butt

Firm your rear and flatten your abs with these 10 easy, effective exercises
Move 01

Facedown Hip External Rotation

Photograph by Chris Shipman
Don't let the look of this one fool you: It is one of the most challenging and effective moves for targeting your external hip muscles, which have a major impact on your glutes.
Do It: Lie facedown on the floor with your arms folded under your head, legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee, keeping both hips on the floor. Contract your right butt cheek and lift your right knee a few inches off the floor without raising your hip. Pause, then return to the starting position. Complete all reps on the right side, then repeat on the left side. Found on
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