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Want to have your buttocks and thighs fast? Try to do the following movements to once a week and see the results within a few weeks.

1. Sumo Walking Movement
Function: This thigh and calf muscles.
How:
- Position your body like a wrestler will fight. Stretch legs (wider than shoulders), then walk with your knees bent (90 degrees) and pile all the weight on the tips of your toes.

- Maintain  upright position, the chest is not swollen, and tighten the abdomen.

2. Standing with One Foot
Function: This thigh and calf
How:
- Stand up straight with both feet (given the distance between the two legs). Lift one leg form 45 degree, hold the exercise ball (basketball size) and press on the thigh leg lift. Extend the hand not holding the ball. Stand 2-3 minutes. Do well on the other foot.

- Make sure you keep your body upright, not bent back, and abdomen did not inflate.

3. Foot balance
Function: This outer thigh and inside.
How:
- Stand up straight and place your hands on the parallel bars (if not available, use a bench or pole that can be used to hold).

- Lift one leg back until you establish the size of 45 degrees. Make sure the body remains upright. Hold a few minutes. Then do the turns on the other foot.

4. Holding Weight Loss with Two Arms
Function: This leg and arm muscles.
How:
- Use a push-up position.
- Place an exercise ball (swiss ball) size is at the end of the leg.
- Place both feet on the exercise ball, hold the position with both hands still supporting the body.
- Straighten your spine and your stomach. Make sure the bottom does not fall or shrink.
- When you feel balanced, lift one leg into the air and hold for 10 seconds. Doing turns with the other leg and for 10-15 times.

5. Pressing the Movement Back
Function: Buttock and thigh.
How:
- Stand up straight and place your exercise ball (swiss ball) on the wall or plane.
- Press the ball with your back. Place your hands on the waist.
- Stretch one leg forward and the other leg bent, the weight loss.
- Perform alternate for 10 times (for each leg) and hold a few seconds.