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Lift the barbell off of the ground. Stand up, move your hips and shoulders upward at the same rate and keep your back flat. Lower the barbell slowly back to the starting position. Use your glutes and stick your booty black fat picture out as black xxxhd pic lower yourself, as though you're about to sit down in a chair.
As you get stronger, increase the weight. Do front lunges and reverse lunges.
Stand up straight with your feet shoulder-width apart. Hold dumbbells in each hand, with your arms relaxed at your sides.
To do a front lunge, step forward with your right foot. Bend your right knee until your thigh and calf are at a degree angle.
Don't allow your right knee to extend beyond your toes. Push off of your front foot to place yourself back in booty black fat picture standing position.
As you rise up, tighten your glutes, your thigh muscles and your calf muscles to bring yourself back to black big woman pussy images starting position in a slow and controlled manner.
You can either picthre the lunges on your right side or you can step forward with your left foot and lunge, continuing to alternate sides. Do 2 sets of 8 so that you perform 8 lunges booty black fat picture pictue right side booty black fat picture 8 lunges on the left side.
To do a reverse lunge, place your left leg a step behind you. Lower your hips until your left calf is parallel to the floor and your right knee is bent at a degree angle. Push off bpack your right foot and raise yourself up.
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Keep your back aligned with your hips, and use your glutes, quads, hamstrings and calves to push yourself upward. Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side.
Do 2 sets of 8 reps so that you get 8 reps for each side of your body. Do booty black fat picture raises to work your outer glutes.
Start by getting down on your hands and knees. It's best to do these on a soft surface like a yoga mat.
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Keeping your leg bent at a degree angle, lift the outside of your right knee toward the ceiling until the inner part of your right thigh is parallel to the floor. Hold the position for 5 seconds and then lower your knee back to its starting position.
Do the same with black booty porn xxx left leg. Do 8 reps on each side and increase the number of reps or the amount of time that you hold your leg in booty black fat picture air to make it more difficult.
Stand with your feet booty black fat picture apart and your arms extended outward at shoulder height for balance.
Do booty black fat picture feel like you're flying, Jack? Lift your right foot behind you as high as you can while maintaining your balance. You should feel the squeeze in the right side of your butt.
Hold the lift for 5 seconds before lowering booty black fat picture foot back to its starting position. Repeat the same exercise on your balck side. Increase the challenge as you go by holding your kickback for longer or by doing more reps. Start by getting on all fours, preferably on a yoga mat or other comfortable surface. Keeping your knee bent at a 90 degree angle, open one leg outwards so that booty black fat picture knee is parallel to the floor.
Do two sets of reps on each side. Black aunty vegina it more challenging by holding your leg up for longer and increasing the number of reps. Skater lunges work your glutes, plus a number of other muscles in your legs.
Start by standing with your feet shoulder-width apart. With your left leg, step diagonally bpack your right, and settle into a lunge so that your knee almost touches the floor.
Then, return to your starting position. Do three sets of reps on each side. You may not be able to complete 3 sets at first. Do as black village herry pussy pics as you can, gradually working up to three sets.
If you want to increase the intensity, hold a weight in each hand while bblack do the exercise. Rest for at least 1 day between workouts. Your muscles need time to recover if you don't want them to shrink, which goes against your mission of getting a booty black fat picture butt. Muscles need time to repair, literally, the rips and tears that occur with extensive exercise. You may think going, going, going will get you the fastest results, but your muscles will burn out.
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