How to WAKE UP Your Butt 🍑 (DO THIS EVERY DAY!)
ฝัง
- เผยแพร่เมื่อ 24 มิ.ย. 2024
- How to WAKE UP Your Butt 🍑 (DO THIS EVERY DAY!)
This video will discuss how to simply activate your butt's 🍑 potential to get a nice perky lifted bubble butt. Yes, most of us want to have that but always remember that your butt is excellent. It's part of what makes our body unique and beautiful. 💕
✅ Your glutes get improved in more movements than you may realize. Not only is it a vital butt key to making it safely through whatever workout you're undertaking, but it's also key to successfully performing 🗓️ day-to-day activities.
🙏 S U B S C R I B E (please lol)
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Having 🔥 active glutes will make sure that all the muscles are firing in the way that they should be. Concentrating on the glutes reinforces the hip region, the quads, and your ACL and VMO muscle, which surrounds and strengthens the knees. 🦵
📋 There are a lot of exceptional glute exercises you could do, but first, you need to watch this video on how you can do it correctly. ☑️ To prevent you from getting injured and be on top exercises to activate the glutes.
When it gets too excessive sitting🪑, driving🚗, and a generally stationary lifestyle🧎♀️, we're starting to learn just how possibly devastating it can be to our fitness.❌
Establishing our sleepy glutes into that category may seem bizarre, but gluteal amnesia is no joke. Determining the problem will not only will make you better but you'll look and feel healthier too. 🥰
✨ Just remember that whatever kind of butt you have. It's beautiful and serves to make you incomparable. And like the rest of us, it's going to keep developing throughout your growth.😍
Most people can do this workout everyday with no problems but check with your doctor if you have any questions, concerns, or special circumstances.
Always warm up for 2-3 minutes before doing ANY workout. Here's a good multi-purpose warm up that most people can easily do.
20 sec jumping jacks
20 sec squats
20 sec lunges
do twice
Be sure to consider the rest of your workout commitments as you decide which workouts to do. 20 - 30 min total per day is a good amount!
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😃ABOUT KOBOKO
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My name is Kola Olaosebikan. Mom to one delightful toddler and happily married :) I am a Certified Personal Trainer (CPT) trained by the American Council on Exercise and Stanford University. I am Nigerian AND American AND in love with pizza (no tomato sauce. thanks)
I love sharing fitness vlogs. The BEST at home workouts for women. Mostly bodyweight meaning you can complete my youtube workout videos with no equipment! My intention is to help you get your best body ever!
You'll get
-Home workout without equipment
-Home workouts with minimal equipment (resistance bands and dumbbells)
-LOWERBODY WORKOUTS! haha
-Dance Workouts
And so much more!!
As an online trainer, I also love the random chances I get to actually MEET my Koko puffs (you) in person!
Anyway, on this fitness channel, you'll find mainly workouts. All the workouts are fast and highly effective. They will help you with weight loss, flatter abs, strength, booty growth. I may also do reviews of fitness products from time to time but not very often.
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DISCLAIMERS
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Some links may be affiliate links.
Note: All information provided by Koboko Fitness is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Koboko Fitness harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims. This disclaimer applies to all videos existing and in the future. - แนวปฏิบัติและการใช้ชีวิต
30 secs each leg
3:18 sissy swing
5:12 90 Degree Leg Raise
5:50 Clams
7:55 Pelvic Drop exercise
Thank you😊
God bless you😭
thanksss
Thank you!!!
Thanks
"If you're sitting on it, it's doing what it's supposed to do " 👏🏻👏🏻
It must be uncomfatable for some who sit on there back in the bath
Lol👍🏼
Lol
😆fact!
@@dblessed7860 🤣🤣🤣
- Sissy Swings (30 sec each side)
- 90 degree Leg Raise (30 sec each side)
- Clams (30 sec each side)
- Pelvic Drop (30 sec each side)
❤
Thank you 🙏
❤
My mom always told me to squeeze my butt whenever I'm standing up for an extended period of time. It only occurred to me now that it was the gluteus medius that was targeted. Moms are always right lol
This is actually extremely effective, for anyone who has any doubts. I’ve been doing a strength training program for a couple of weeks now but always struggle with actually FEELING my glutes working during training. Last night I did a couple of these exercises (single leg wall lean & clam) for 30 seconds on each side, and let me tell you, I felt the burn. Those 2 simple exercises totally fired up my glutes in preparation to my actual workout, and I felt my glutes working more than ever before. Today my glutes are actually sore! I will continue doing those 2 exercises before my training and expect to see good results with time and consistency.
ETA: Just wanted to update; I still do these before my workouts (3-4x/week). It’s only been 2 months but I feel like my workouts are starting to pay off. Of course it takes time and consistency to grow muscles, so any gains I have made at this point are small, but I am amping up my protein intake as well as adding a booty specific program into my routine and will continue doing activation exercises before 😃
Roxy M -- This is a help to read. Thanks, but I must say as "cats" you have an advantage over we the human race!! ;) Hope 2022 brings you all you desire!
Thanks Roxy. I will begin doing these and I hope you enjoy your new booty!
do you have a update???
Update
This inspired me so much!!
I love how you motivate us from a place of function and gratefulness, "if you're sitting on it, it's doing what it's supposed to do" and that is so lovely
I just recently lost 57 lb and lost my rear end completely. I've just started these and been doing them for about a week and I've already noticed a difference! Thank you so much Koko! I was mortified at the fact that I'd lost everything from behind. This is really started to build my self-esteem back. ❤❤❤
Hey what did you do to lose 57 pounds that’s amazing I currently weigh 185 and my goal is to lose 50 please share your thoughts and how long did it take u much love ❤️
If you lost your butt than it was a lot of fat. Natural big flutes are made of muscle.
@Buteekween216 so the fat wasn't natural?
You Are Not Alone.
@@lisaebene4014no, the fat was natural but her glutes were made of mainly fat and she lost it and now she has more muscle than fat in her glutes so they're small
I am a 62 male & I am incorporating these into my daily routine. We are going to get the booty popping. LOL LOL 😊😊
Thankyou
Wtf
WTF
You go for it bro I believe in you
give us a status update. how is it going for you?
I know that's right
I have nerve damage from a back injury. I went from a little bubble butt to flat on the left side and no muscle strength. I felt my muscles "wake up" after one session with these suggestions!! I am hoping to be able to gain some of my muscle strength back! THANK YOU!!
Thank you for clearing up why my back pain suddenly subsided, as I recently started to incorporate some of these movements into my morning routine. Very informative. 👏🏾👏🏾👏🏾👊🏾
You give me hope Elizabeth. I doubt that my butt will look like hers but that's ok because relieving back pain is a bigger goal for me.
@@glw5166 strengthening ur legs and butt help relieve back pain. helps w my scoliosis
@@kaylirocha7027 Thanks. My problem is actually getting up off my butt and doing the work.
As a massage therapist I always encourage my clients to look into hip exercises before thinking it is all in their back. Some Doctors are also real quick to suggest surgery
Thank you ♥️♥️♥️♥️♥️
I love that you talk about the whole body, and not over-doing it as you build strength! It’s so important to get good advice like this when beginning with fitness, thanks!
I have been watching you for a while. When I started I was 185lbs now I am 135 with a BMI thats 24 and I am about to be 45. Incorporating your exercises into my regiment has really been the icing on the cake. You need to make more videos of exercises you can do on the go for busy moms. It would be nice if you could give us something we could do online at the grocery store or while we are waiting to pick our kids up from practice.
Your so entertaining..... Keep changing people lives with your videos.
How long did it take you to lose all the weight and what did you do specifically??
Agree completely I am a busy mom of a 4 year old and I can start working out while daughters down for a nap and everytime like clock work I will just get started and she wakes up
@@cambam6873
How long doesn’t matter it’s keeping it off and focusing on overall health and well-being for life. There’s billions of thin humans who aren’t healthy and vice heavier ones. Thin humans can have more internal visceral fat (dangerous) then those who look heavier.
@@dixiewilson2410
Good videos on YT on how to incl them in exercising. A younger GF and single mom to now 5 yo has done it from the start. Works FT and Bio dad helps. She jumps on backyard trampoline w/him for 15-30 min most morn. When he was younger she learned to use him in workouts, take him to the park (lifting, pushing swing, running), HIT w/him in stroller etc. Chasing after an active child IS a workout. One of the best. 😉🙏 Good luck momma!
😊
Omg....ever since I had double miniscus surgery on my leg...i came out of surgery with HORRIBLE back pain. After a year with a GOOD chiro still weak and NOW I understand WHY. I am so gonna follow you. I am 53 and I am CONVINCED I can get back to NO knee, lower back and hip pain! Thank you!
I knew that my butt was sleeping. Thank you I’m gonna wake it up❤️
I’m speechless, very educational and put together in such a great presentation. You should be proud of yourself and the content you create.
Unfortunately I was BWA. Born without ass. Now that I'm middle-aged it's practically concave; I don't know how my underwear stays up. I'm athletic and active but my hips and lower back can stiffen which may be caused by my underachieving butt. I'm trying these exercises and will update on any progress!
What’s the updates! I want to try it
@@deniceevelazquez400 Hey! Well, nothing worked until I was able to reset my nervous system and get my brain and butt talking again; I had dead glutes so they didn't respond to regular exercises. I've been doing somatic movement for months but it's sequential so it took me this long to get to the glutes part of the program, and now I can actually feel them. I would stand there and not be able to feel anything between my legs and lower back, and now I can. I'm doing it online through Somatic Movement Center and she's amazing. I can now do glute exercises and actually benefit. So simple but no physio I had seen had any clue about this, and they were reputable.
What's the update?
Any update?
😂
absolutely love the education in this! so many of us just do the exercises but don’t actually know why. will defo have to watch this more than once to take it all in again and do the workout. thank you sis 💙
These are so effective, thanks a lot! Also understanding my body more. Lifting the left leg during the clam exercise... Wow, didn't know my mobility was so uneven!
I remember that clam exercise from one of my physical therapy sessions last year. When I was younger, I didn't think much about glute exercises, but I sure think about them a lot more now, as I got older and have visibly lost muscle tone that I had taken for granted. I think a lot of my low back pain might also be from weak glutes. Thank you for all these great exercise suggestions.
And possibly a weak core so I do Pilates for that as I’ve spend years using my back too much and not my abdominals.
@@cluckygirl792 I do planks and my core is fine.
You are so positive, a ray of sunshine to watch, and feel inspired! You are awesome!
I haven't even started but her intro omg love her
My round booty was my signature until I lost 60 lbs at the age of 70! Was surprised I lost it, but delighted to find a way to get it back! Thanks I'll try these.
Hi,
Curious to know how you lost 60 pounds . Do you care to share? Thanks
@@sienagwandure3454 I think it comes with age just like we gain alot of weight after 25
Good job! Congrats!
Good for you! Keeping in shape and trying your best to stay healthy is important regardless of age
@Ariana Gandhi What a snarky, negative comment to make! Sweetheart, do you think YOU will be “preparing for your grave” at age 70?! I’m 67, have recently lost 30 lbs & feel better than I have in years, and my grave is a LONG way off. Still a lotta life left in us “OLD” gals. I bet Robin feels the same way. So move on with your nasty comments…positivity keeps you YOUNG!! Namaste
This makes so much sense! I dropped off on weight training at the height of the pandemic and gained all my weight back, and then some. My lower back would be on fire after walking my dogs for an extended time or sitting at my desk for work. I do have a prior back injury that is minor, but when I was lifting I had a dedicated lower body day and was training my glutes. I am back in the gym so hoping to kiss the pain away as I get stronger! 💪🏽Thank you for sharing your wisdom!
Okay listen I just found this video/you. Listen. I can’t even right now. I have hip pain all the time and I’m shooketh!! I did the sissy swing while watching the rest of the video until I got to the pelvic drop then I switched to that one. (The sissy swing WAS tricky for my painful hip.) I’m about to cry. It’s first thing in the morning, straight out the bed with my normal daily pain; I do these exercises for less than 5 minutes and I can tell already it’s helping with the pain/ about to change my… no, HAS ALREADY changed my life. I’m so grateful for the teaching at the beginning and the accessibility of these simple exercises. THANK YOU 😭
Thank you. Glad you mentioned weak muscle cautions. I had hip surgery and they are weak, now I know why my surgeon said not to do those movements. Working my muscles back into shape!
You’re the best! Just discovered you, and so happy i did. Love the support, simplicity, options! Uplifting and to the point (unlike so many i can’t fathom listening to the endless talk before actually getting to the workout).
Thank you! You’re a breath of fresh air 🥰❤️🙏🏼
I love your energy! What a great motivator you are!!!! Thank you for doing this video! I needed this so bad. I have a lot of pain, and it's hard to get motivated to move! I'm starting this right now!
You are fun and smart! Thank you! Also thank you for not showing piriformis activation like fire hydrant etc that so many confuse with glute min and med. I had piriformis syndrome and really weak glutes and building them is still a struggle without triggering the pain by wrong muscle targeting. Your video is on point
Thanks girl!! You’re the freaking best ❤️
I've lost weight , which has been great and I had a great booty "HAD" I lost my booty, so now I need to do these exercises to build it up. Thank you for this!
Samee!!🙈🥺gonna start this asap !!
I hear you. I used to lose in my stomach first, this time I lost half my butt. Thankfully I had enough to lose half! 🤣
@@ladyt4478 lool
Yes go for it girl
Me too! I lost 40 lbs and sooooo much of my butt that I'm devastated...not to mention I'm recovering from rotor cuff repair...but I'm here to tell you that I will begin these exercises TU-DAY! 😁
Your video is the only one that I don’t fast forward to the work out with. Your intro to the video is so informational and it’s not just a bunch of jibber jabber like the other videos I’ve watched. Enclosing I love you I love your videos! Thank you for doing what you do!!!
Been doing a couple of these every day for about a week and I'm already starting to see results. Gonna have to add some resistance to my clamshells soon.
I was literally heating something in the microwave during the video haha! So true, PT suggested this to stop my knee pain and my squats are so much better! I'm still learning how to utilize proper form, but strengthening this muscles really has been a game changer. Loved the accuracy!! Thank you!
Yý
Love how u explain everything, straight to the point and quick, thanks for the info
OMG I really wish I knew this a year ago. All of the issues of knee, hip & lower back pain are serious problems that I am experiencing now. Thank you!
Just found your channel and subscribed. I'm an ultra runner who gets SO BORED with home strength workouts, and only have 10-15 minutes to do them. I love your attitude and humor, and I'm so excited to try out your 10 minute workouts!
Love how u break it ALL down, like alllll of it, thanx hun❤
These are awesome exercises, most of which I haven't seen before, but upon doing them, I definitely feel my body firing up. These are more comfortable for me to do than other traditional exercises given for the booty, so I love this. Thanks so much!!
I literally have been doing this just before I get out of bed in the am and just before I try to sleep because of insomnia. While I'm washing dishes, while I'm talking on the phone, in the shower, reading a book, watching TV lol I didn't know it actually works. I just started doing it because I have saitica issues after working for Amazon warehouse and I did not want to go to therapy every day So I started feeling my muscles while doing these stretches or small workouts and making sure I could feel it tightening or moving. Did not know it was an actual thing! I'm glad I came across your page!
Thank you so much ! Have broken back helping so much with that pain now too ! Excellent routine
Thank you! I love your energy and the tips are what I'm looking for. Keep up the good work!❤️😊
Awesome tips!!!! Thank you so much
I'm loving your vibe. So fun! Thanks for this super helpful video.
I love the way you explain everything
Love this video
I love this video and your energy, thank you! 💗
I love the effort you put into your videos!!!! 🔥
Love this !! Your energy is great.
Definitely working 😅😅😅😅😅 sweating hard. Second day doing this workout and I'm loving it
Love how she explains everything👍
Thank you soooo much for this! I’m excited to try these.
You did a fabulous job teaching and motivating!
My girlfriend followed Dietarize fat loss meal plan whiile doing your workouts. She managed to slim down and her 🍑 is just wow! Thanks once again for helping my girlfriend in her transformation!!
Wow
wow..how many days it takes to get the result.
@@SS-zn1td it’s not about „the“ result. You have to be consistent with exercise and let your muscles rest. It’s more about incorporating it into your daily life, thus making gradual changes, so you can keep doing it over time. If you stop when you get your desired result ( which can take up to a few weeks to several months depending on your goal) it’s gonna go away.
@@natih2342 omg 😳
I do these exercises when I walk! I've found that it reduces the amount of pain throughout the day!
Thanks for sharing. Love this
Excited to try these, thank you very much! You have such a bright and beautiful personality!💜💙💗
I love how into detail you go into about the importance of these individual workouts. ❤️
I love the part where she says I don't have to do intense workouts. Thank you so much!❤️
Starting TODAY! Thank you. I always had a bubble but until this last year. I wonder where it went then realize I have been so sedentary through lockdown. NOW I am gonna get it back.
You are fabulous! Thank you for this video! ❤️
Wow that was so informative thank you so much 👌🌟
Now I can work on that most annoying pain area 🙏
I will definitely add these to my session. I started working from home and I find these easy to do and I could definitely feel it!
That makes so much sense! I guess that's one of the reasons why I got injured! See, I used to be fit and do HIIT workouts and everything was fine, until I stopped training for 5 years and tried to do the same thing (I know...) and obviously I got injured because I should've started little by little... Thank you so much for this!
These are all the exercises i did after my hip surgery in 2017. I am a massage therapist and personal trainer as well, I highly recommend these exercises. They definitely WAKE up your muscles. If you dont have the mind to muscle connection you wont get results, these exercises she has will definitely do that. I think I got a better booty after surgery, lol. I often go back to my pt exercises. The wall one you can also put a pillow on the wall and bend the standing leg when you get stronger, like doing the running man leaning into the wall. Awesome video 🥰
Been 6weeks now since my hip replacement surgery,thank God I came across this video
I had my hip surgery in 2015 and unfortunately I haven’t been the most active 😭 thank you for commenting this
@@heathermbambeni529 how is it going?
@@winnerwinnerchickendinnertehe you are very welcome. Hope the video inspired you to take longer walks, or hikes. If not you can start before the Easter Bunny gets here😉
Why did you need hip surgery cause my hips and lower back hurts at times but I believe it's do to being overweight and now that I'm loosing weight I feel better but still get lower back pain
My physical therapist actually had me try all three of these. I love them and like you said, you can do them at home, anytime. Thank u!
Hey there I’m so glad I came across your ad, you explain everything so well and break it down so it’s not complicated I am 49 I have had multiple back and neck and hip surgeries it has been hard for me to be consistent with exercising but I know that a lot of my muscles are very weak and not doing what they are supposed to I had a right SI joint fusion in July and I just had my left side fused a week ago after I am allowed to start exercising I am definitely going to sign up with you and start doing the exercises you have been showing they are exactly what I need I was in very good shape and worked out every day before I injured my back and it’s been many years I really want to get in shape again it’s been such a defeat but you have given me hope and I am not giving up!!! I will keep you posted on my progress I probably cannot exercise until after the New Year But that is fine and thank you again you are an amazing teacher I look forward to transitioning into my new body👍
I understand your situation. I hope you heal very well and start feeling yourself again after you are able to work out anc care for your body. :) God loves you :-)
Try my barley sir can helps you
Girl you got me tip toeing around the house after that workout🤸🏽♀️🎵 Thanks for the tip ❤
You are seriously awesome, thank you so much for making this so relatable!!!
Very impressive, teaching smart exercise and proper body mechanics and caution about injury. I very much appreciate the basics as a fit woman in her 60s and as a massage therapist I see injuries down the road for these ppl doing jump squats w heavy dumbbells etc ❤
Loved the content in this video! The section around 2:56 ish talking about how different parts of the body are connected - more people need to know! I have slowly been learning about all of this through various injuries, I think we all need more awareness of this. When we get knee pain for example, most of the time its because of a weak glute on that side 😆😆 But no one thinks this until someone tells them! :D
I appreciate this verymuch.
this video showed up on my screen as a recommended video. Giiiiiiiiiirl I 💗 You. You explain everything so thoroughly & your sense of humor is 🔥.
An educational video with substance instead of a fashion show. Love it!
I have very little gluteus maximus but I am happy I found your channel as I a getting ready to start a work out journey.
Love this! Thank you. It's definitely waking up my butt!
I really love watching your videos! I love your attitude and your personality! Thank you for sharing these!
I love you for this video lol your personality always gets me happy x
I love these exercises. I was in the military and most of these are a part of the physical training.
I do mine while I brush my teeth. Brushing your teeth is so boring, why not work out at the same time?
Thanks for the great info! The clam exercise made me tear up just watching you. A car accident, years ago, prevents me from doing strenuous exercise. Used to work out like crazy when I was young like you! God bless and keep you❣️
@Marisa Pinkarisa I have dealt with fluorosis since childhood. My dad mistakenly believed fluoride strengthened teeth, like so many others. We lived in Colorado Springs where the fluoride was already high. He had my mother buy fluoride supplemented water to make formula. I suffer pain, dental issues and more from it. There are warnings on toothpaste saying not to swallow. If it’s in your mouth you are absorbing it.
I use Lumi deoderant. I really like it. I learned about the aluminum years ago.
I use the microwave for popcorn and melting butter for baking. Thats about it. It kills any nutrients in your food. It releases toxins in plastics. You should never heat up a baby bottle in the microwave. You are kind to take time to tell others about these dangers. They are very bad and many still do not know! It’s like aspartame!! It puts holes in the brain!
Our food has been modified to the point our bodies barely recognize it as food anymore. The more processed food we eat the more time our bodies spend in a fight or flight type of mode. The body responds as though it is under attack and stores calories. This is why organic veggies are so important. They give the body permission to let go of stored garbage and time to heal and rejuvenate. Micronutrients are vital to fight cancer and obesity. Intermittent fasting has been proven to prevent cancer. This means eating once in a 24 hour time frame. Allowing the body to eat existing fat and discard free radicals. It also resets the metabolism and the way we feel hunger. Anywhoo, thats a lot of info too. Maybe someone was praying for an answer to something? Blessings!
@Marisa Pinkarisa Can you give me a source please so I can read about this?
Im happy I found this video! Thanks for sharing such helpful information! ❤
I just wanna say you are so beautiful! Been hitting the training hard lately & Needed some more exercises I can do. I like to keep it mixed up. Thank you! I love how you are so positive supporting & smiling in this video.
This was really helpful, thank you ✨
7:05 is EVERYTHING and ur not lying. Thank you so much for you knowledge and help your putting out here!!!
Fantastic! Thank you. Love your exercises and your cheery attitude
These are all great! Thanks so much for sharing.
Just subscribed...you are a beautiful lady, and I love your exercises. I am almost 70 yrs old, a retired RN & Personal Trainer. I have been inactive since Covid & have gained 30 lb. So glad to have found you!!😚
Hi Victoria, glad to see that I am not the only 70 yo watching this video. I followed this young lady prior to the pandemic then stopped. I already do butt exercises but will include these in my regimen of butt exercises. I already been doing the clams with resistance bands, fire hydrants and dunkey kicks. And of course the proverbial “good mornings” which I had learned from her and squats. Only one I don’t enjoy doing is the glute bridge. Good luck.
I. Just love your whole content having hip and knee issues and I think you have just solved my problem. Especially as I have a sedentary job sitting on my butt all day. This video is going to be a game changer thank you
Thanks for sharing
Well, this was an immediate follow! What an adorable young lady she is. I will be trying these exercises today...can't wait to watch more.
I am start these exercises today
Gonna give it a 30-day whirl with before and after pics. At soon to be 62, I'm looking reasonably forward to positive results. Not tryna be 30-looking or younger rather as fit as I can be for my stature and efforts. This looks promising 😍☺️
How's it going?
I look at your profil picture and honesty you look 45
Thank you thank you thank you! I kept seeing some of these moves and couldn't understand the way they were being described, you made it a lot easier for me to understand, thank you!! 💜💜
You got me sold momma! I now have a new favorite, gentle, but precise internet instructor! 🙏🏻🧘🏻♀️🫶🏻🪷🫂👑🔮🏋🏻♀️
This seems great for my bad knees. I just did the clam while in bed it's like 4am. I only did it 4 a few secs and I could feel the silent burn.
Thanks girl imma try these cause my butt muscles need work
Wow! Thank you so much!❤
She knows exactly what she is saying
So confident and well explained video
Thank you so much for a great lecture
This is amazing and so easy! You just made my day. Thanks alot beautiful 😍
Thank you for inspiring me months after knee surgery trying to build my body strength back up!
I love your energy!! ❤❤
Thank God someone finally gets it! Doing short intermittent moves while going throughout your day while waiting on things like the microwave, dryer , etc