1. Lifted Clams

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How to do it
Lie down on your left side using your left hand to support your head.
Both thighs should be closed together but feet lifted in the air.
Now you’re going to slowly open your thighs as wide apart as possible.
Hold the position for 1 second then slowly return the starting point and repeat.

2. Chair kickbacks

Image result for Chair kickbacks exercise gif
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.


3. Squat Pulses
Kết quả hình ảnh cho Squat Pulses
Do 2 Sets of each for 45 seconds NO reset in between sets give it everything