Swimsuit season is year round here in Miami. Because of this, Miamians never stop working hard to look their best poolside or on the beach. Safia Berrada, an International Online Health & Fitness Trainer here in South Florida, coaches and inspires women all over the world to choose a healthy, fit lifestyle. cheap viagra Safia has carefully crafted healthy nutrition programs and fitness routines that can be done at home or in the gym for any age or fitness level. One of her most requested programs is her Booty Building guide. Here are five of Safia’s go-to booty building exercises that will lift, strengthen and tone your booty.

canadian pharmacy online 1. Glute Bridge

Safia Berrada

  • Lay on your back and bend your knee.
  • Keep spine in a neutral position when you are lying down.
  • Keep your feet on the ground
  • Extend your hips by squeezing your glutes
  • Hold for a second or two at the top
  • Squeeze your glutes hard
  • Reverse the motion to come down smoothly

here 2. Cable Kick-Back

Safia Berrada

  • Hook a leather ankle cuff to a low cable pulley
  • Attach the cuff to your ankle
  • Face the weight stack from a distance of about two feet
  • Keep your knees and hips bent
  • Kick the working leg back in a semicircular arc
  • Squeeze your glutes at the top

viagra 100mg 3. Prone Glute Ham Lifts

Safia Berrada

  • Lay on your stomach
  • Raise your thigh
  • Hold for a second or two at the top
  • Squeeze Glutes at the top

4. Cable Pull-Through

Safia Berrada

  • Stand a few feet in front of a low pulley with a rope
  • Face away from the machine
  • Bend you hips
  • Pull the rope
  • Extend through the hip to stand straight up
  • Squeeze Glutes at the top

5. Kettlebell Sumo Squat Pulses

Safia Berrada

  • Feet in a wide position
  • Bend your knee
  • Sit down in a squat position
  • Squeez glutes
  • Rise up 2-3 inches, and then lower