Here's how to have superb buttocks, thighs and abdominals easily!

Here's how to have superb buttocks, thighs and abdominals easily!

You want to muscle your thighs, your buttocks and your belly, at the same time, with simple exercises? Now it is possible with 5 exercises that are suitable for a very wide audience. Discover these weight training and fitness workouts that will allow you to refine your figure in just a few minutes a day.

The belly, thighs and buttocks are the parts of the body that accumulate the most fat and can harm your health and your form. To have asilhouetteHarmonious and toned, here is a series of exercises to do at home three to four times a week.

Exercises To muscle the buttocks, thighs and abdominals without making squat:

To achieve good results, make 10 slow and controlled repetitions of each movement.

1.Wall Bridge or the bridge against the wall

Picture 1:

• Lie on your back with your buttocks and legs stuck against the wall and arms on your sides.
• Then bend your knees and try to make 3 to 4 steps on the wall. Raise the middle and lower part of your back from the ground, while keeping your shoulder blades on the floor.
• Breathe in and exhale deeply for a few minutes and then slowly return to the starting position.

Higher level:Move your right foot over your left knee so that only your left foot is on the wall.
Easier level:Do not use the wall. Keep your feet on the floor and make a classic bridge, lifting your buttocks and half yourback.

2. Windscreen wipers:

Image 2:

• Lie on the floor, keeping your legs flexed, arms extended on each side and your buttocks glued to the wall
• Then slowly bring your feet still glued to the wall, left as a clock motion around 9 o'clock, then return to the starting position.
• Repeat to the right side, sweeping around 3 hours. Continue to alternate the legs until you have completed the desired number of movements.

Higher level:Attach a ballast to the left foot. Hold both ends to yourhipRight to get extra resistance when you move your foot. Perform the 10 repetitions, then move the strip to the other foot and repeat.

Easier level:Move your buttocks 8 to 10 cm from the wall while making the move.

3. The Toe Reaches

Image 3:

• Lie on the floor with heels stuck against the wall and flexed legs. Try to touch your left foot with your right hand. Your right shoulder will be lifted off the floor. Return to start position.
• Repeat with your left hand and your right foot. Continue to alternate until you have finished the number of repetitions.

Higher level:Perform the exercise by trying to touch the heels without bending the knees.
Easier level:Only touch your knees.

4. Wall Scissors

Picture 4:

• Always lying on the floor, knees bent and your feet planted on the wall. Raise your hips and place your elbows on the floor and your hands on your hips to support your lower body. Take a few steps on the wall so that your legs are straight. This is your starting position.
• Move your left leg to your head, keeping the other leg bent and glued to the wall. Return to the starting position and repeat with your right leg. Continue to alternate until you have finished all repetitions.

Higher level:When you move your leg, pause and press 2 or 3 times, moving it up and down an inch or two, before putting it back on the wall.
Easier level:Keep your hips 8 to 10 cm away from the wall.

5. The kneeling press

Picture 5:

• Lie on your back by placing your buttocks against the wall, knees bent and feet planted on the wall.
• Raise the buttocks and move your right ankle over your left knee. Without moving the rest of your body, press your knee toward the wall 20 times.
• Return to the starting position and repeat on the left side.

Higher level:When you press your knee, lift your hips a few inches off the floor with each repetition.
Easier level:Make the movement without moving your buttocks off the ground.

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Heres, how, to, have, superb, buttocks, thighs, and, abdominals, easily, You, want, to, muscle, your, thighs,, your, buttocks, and, your, belly,, at, the, same, time,, with, simple, exercises?, Now, it, is, possible, with, 5, exercises, that, are, suitable, for, a, very, wide, audience., Discover, these, weight, training, and, fitness, workouts, that, will, allow, you, to, refine, your, figure, in, just, a, few, minutes, a, day., The, belly,, thighs, and, buttocks, are, the, parts, of, the, body, that, accumulate, the, most, fat, and, can, harm, your, health, and, your, form., &, Nbsp;, To, have, a, harmonious, and, toned, silhouette,, here's, a, series, of, exercises, to, do, at, home, three, to, four, times, a, week., &, Nbsp;, Exercises, to, muscle, the, buttocks,, thighs, and, abdominals, without, squatting:, To, obtain, good, results,, make, 10, slow, and, controlled, repetitions, of, each, movement., 1.Wall, Bridge, or, the, bridge, against, the, wall, Image, 1:, Lie, on, your, back, with, the, buttocks, and, legs, stuck, against, the, wall, and, arms, on, your, sides., Then, bend, your, knees, and, try, to, make, 3, to, 4, steps, on, the, wall., Raise, the, middle, and, lower, part, of, your, back, from, the, ground,, while, keeping, your, shoulder, blades, on, the, floor., &, Nbsp;, Breathe, in, and, exhale, deeply, for, a, few, minutes, and, then, slowly, return, to, the, starting, position., Higher, level:, Move, your, right, foot, over, your, left, knee, so, that, only, your, left, foot, is, on, the, wall.    Easier, level:, Do, not, use, the, wall., Keep, your, feet, on, the, floor, and, make, a, classic, deck,, lifting, your, buttocks, and, half, of, your, back., 2., Windscreen, wipers:, Image, 2:, Lie, down, on, the, floor,, keeping, your, legs, bent,, arms, extended, on, each, side, and, your, buttocks, glued, to, the, wall., Then, slowly, bring, your, feet, still, stuck, to, the, wall,, left, as, a, Clockwise, around, 9, o'clock,, then, return, to, position, Of, departure., Repeat, to, the, right, side,, sweeping, around, 3, hours., Continue, to, alternate, the, legs, until, you, have, completed, the, desired, number, of, movements., Higher, level:, Attach, a, ballast, to, the, left, foot., Hold, both, ends, to, your, right, hip, to, get, extra, resistance, when, you, move, your, foot., Perform, the, 10, repetitions,, then, move, the, tape, to, the, other, foot, and, repeat., Easier, level:, Move, your, buttocks, 8, to, 10, cm, from, the, wall, while, making, the, move., 3., The, Toe, Reaches, Image, 3:, Lie, on, the, floor, with, heels, stuck, against, the, wall, and, flexed, legs., Try, to, touch, your, left, foot, with, your, right, hand., Your, right, shoulder, will, be, lifted, off, the, floor., Return, to, start, position., Repeat, with, your, left, hand, and, your, right, foot., Continue, to, alternate, until, you, have, finished, the, number, of, repetitions., Higher, level:, Perform, the, exercise, by, trying, to, touch, the, heels, without, bending, the, knees.    Easier, level:, Only, touch, your, knees., 4., Wall, Scissors, Image, 4:, Always, lying, on, the, floor,, knees, bent, and, your, feet, planted, on, the, wall., Raise, your, hips, and, place, your, elbows, on, the, floor, and, your, hands, on, your, hips, to, support, your, lower, body., Take, a, few, steps, on, the, wall, so, that, your, legs, are, straight., This, is, your, starting, position., &, Nbsp;, Move, your, left, leg, to, your, head,, keeping, the, other, &, nbsp;, leg, bent, and, glued, to, the, wall., Return, to, the, starting, position, and, repeat, with, your, right, leg., Continue, to, alternate, until, all, repetitions, are, completed., Higher, level:, When, you, move, your, leg,, pause, and, press, 2, or, 3, times,, moving, it, Up, and, down, one, inch, or, two,, before, putting, it, back, on, the, wall.    Easier, level:, Move, your, hips, 8, to, 10, cm, away, from, the, wall., 5., The, kneeling, press, Image, 5:, Lie, on, your, back, by, placing, your, buttocks, against, the, wall,, knees, bent, and, feet, planted, on, the, wall., Raise, the, buttocks, and, move, your, right, ankle, over, your, left, knee., Without, moving, the, rest, of, your, body,, press, your, knee, toward, the, wall, 20, times., Return, to, the, starting, position, and, repeat, on, the, left, side., Higher, level:, When, you, press, your, knee,, lift, your, hips, a, few, inches, off, the, floor, with, each, repetition.    Easy, level:, Move, without, moving, your, buttocks, off, the, floor., Heres how, how to, to have, have superb, superb buttocks, buttocks thighs, thighs and, and abdominals, abdominals easily, easily You, You want, want to, to muscle, muscle your, your thighs,, thighs, your, your buttocks, buttocks and, and your, your belly,, belly, at, at the, the same, same time,, time, with, with simple, simple exercises?, exercises? Now, Now it, it is, is possible, possible with, with 5, 5 exercises, exercises that, that are, are suitable, suitable for, for a, a very, very wide, wide audience., audience. Discover, Discover these, these weight, weight training, training and, and fitness, fitness workouts, workouts that, that will, will allow, allow you, you to, to refine, refine your, your figure, figure in, in just, just a, a few, few minutes, minutes a, a day., day. The, The belly,, belly, thighs, thighs and, and buttocks, buttocks are, are the, the parts, parts of, of the, the body, body that, that accumulate, accumulate the, the most, most fat, fat and, and can, can harm, harm your, your health, health and, and your, your form., form. &, & Nbsp;, Nbsp; To, To have, have a, a harmonious, harmonious and, and toned, toned silhouette,, silhouette, here's, here's a, a series, series of, of exercises, exercises to, to do, do at, at home, home three, three to, to four, four times, times a, a week., week. &, & Nbsp;, Nbsp; Exercises, Exercises to, to muscle, muscle the, the buttocks,, buttocks, thighs, thighs and, and abdominals, abdominals without, without squatting:, squatting: To, To obtain, obtain good, good results,, results, make, make 10, 10 slow, slow and, and controlled, controlled repetitions, repetitions of, of each, each movement., movement. 1.Wall, 1.Wall Bridge, Bridge or, or the, the bridge, bridge against, against the, the wall, wall Image, Image 1:, 1: Lie, Lie on, on your, your back, back with, with the, the buttocks, buttocks and, and legs, legs stuck, stuck against, against the, the wall, wall and, and arms, arms on, on your, your sides., sides. Then, Then bend, bend your, your knees, knees and, and try, try to, to make, make 3, 3 to, to 4, 4 steps, steps on, on the, the wall., wall. Raise, Raise the, the middle, middle and, and lower, lower part, part of, of your, your back, back from, from the, the ground,, ground, while, while keeping, keeping your, your shoulder, shoulder blades, blades on, on the, the floor., floor. &, & Nbsp;, Nbsp; Breathe, Breathe in, in and, and exhale, exhale deeply, deeply for, for a, a few, few minutes, minutes and, and then, then slowly, slowly return, return to, to the, the starting, starting position., position. Higher, Higher level:, level: Move, Move your, your right, right foot, foot over, over your, your left, left knee, knee so, so that, that only, only your, your left, left foot, foot is, is on, on the, the wall.    Easier, wall.    Easier level:, level: Do, Do not, not use, use the, the wall., wall. Keep, Keep your, your feet, feet on, on the, the floor, floor and, and make, make a, a classic, classic deck,, deck, lifting, lifting your, your buttocks, buttocks and, and half, half of, of your, your back., back. 2., 2. Windscreen, Windscreen wipers:, wipers: Image, Image 2:, 2: Lie, Lie down, down on, on the, the floor,, floor, keeping, keeping your, your legs, legs bent,, bent, arms, arms extended, extended on, on each, each side, side and, and your, your buttocks, buttocks glued, glued to, to the, the wall., wall. Then, Then slowly, slowly bring, bring your, your feet, feet still, still stuck, stuck to, to the, the wall,, wall, left, left as, as a, a Clockwise, Clockwise around, around 9, 9 o'clock,, o'clock, then, then return, return to, to position, position Of, Of departure., departure. Repeat, Repeat to, to the, the right, right side,, side, sweeping, sweeping around, around 3, 3 hours., hours. Continue, Continue to, to alternate, alternate the, the legs, legs until, until you, you have, have completed, completed the, the desired, desired number, number of, of movements., movements. Higher, Higher level:, level: Attach, Attach a, a ballast, ballast to, to the, the left, left foot., foot. Hold, Hold both, both ends, ends to, to your, your right, right hip, hip to, to get, get extra, extra resistance, resistance when, when you, you move, move your, your foot., foot. Perform, Perform the, the 10, 10 repetitions,, repetitions, then, then move, move the, the tape, tape to, to the, the other, other foot, foot and, and repeat., repeat. Easier, Easier level:, level: Move, Move your, your buttocks, buttocks 8, 8 to, to 10, 10 cm, cm from, from the, the wall, wall while, while making, making the, the move., move. 3., 3. The, The Toe, Toe Reaches, Reaches Image, Image 3:, 3: Lie, Lie on, on the, the floor, floor with, with heels, heels stuck, stuck against, against the, the wall, wall and, and flexed, flexed legs., legs. Try, Try to, to touch, touch your, your left, left foot, foot with, with your, your right, right hand., hand. Your, Your right, right shoulder, shoulder will, will be, be lifted, lifted off, off the, the floor., floor. Return, Return to, to start, start position., position. Repeat, Repeat with, with your, your left, left hand, hand and, and your, your right, right foot., foot. Continue, Continue to, to alternate, alternate until, until you, you have, have finished, finished the, the number, number of, of repetitions., repetitions. Higher, Higher level:, level: Perform, Perform the, the exercise, exercise by, by trying, trying to, to touch, touch the, the heels, heels without, without bending, bending the, the knees.    Easier, knees.    Easier level:, level: Only, Only touch, touch your, your knees., knees. 4., 4. Wall, Wall Scissors, Scissors Image, Image 4:, 4: Always, Always lying, lying on, on the, the floor,, floor, knees, knees bent, bent and, and your, your feet, feet planted, planted on, on the, the wall., wall. Raise, Raise your, your hips, hips and, and place, place your, your elbows, elbows on, on the, the floor, floor and, and your, your hands, hands on, on your, your hips, hips to, to support, support your, your lower, lower body., body. Take, Take a, a few, few steps, steps on, on the, the wall, wall so, so that, that your, your legs, legs are, are straight., straight. This, This is, is your, your starting, starting position., position. &, & Nbsp;, Nbsp; Move, Move your, your left, left leg, leg to, to your, your head,, head, keeping, keeping the, the other, other &, & nbsp;, nbsp; leg, leg bent, bent and, and glued, glued to, to the, the wall., wall. Return, Return to, to the, the starting, starting position, position and, and repeat, repeat with, with your, your right, right leg., leg. Continue, Continue to, to alternate, alternate until, until all, all repetitions, repetitions are, are completed., completed. Higher, Higher level:, level: When, When you, you move, move your, your leg,, leg, pause, pause and, and press, press 2, 2 or, or 3, 3 times,, times, moving, moving it, it Up, Up and, and down, down one, one inch, inch or, or two,, two, before, before putting, putting it, it back, back on, on the, the wall.    Easier, wall.    Easier level:, level: Move, Move your, your hips, hips 8, 8 to, to 10, 10 cm, cm away, away from, from the, the wall., wall. 5., 5. The, The kneeling, kneeling press, press Image, Image 5:, 5: Lie, Lie on, on your, your back, back by, by placing, placing your, your buttocks, buttocks against, against the, the wall,, wall, knees, knees bent, bent and, and feet, feet planted, planted on, on the, the wall., wall. Raise, Raise the, the buttocks, buttocks and, and move, move your, your right, right ankle, ankle over, over your, your left, left knee., knee. Without, Without moving, moving the, the rest, rest of, of your, your body,, body, press, press your, your knee, knee toward, toward the, the wall, wall 20, 20 times., times. Return, Return to, to the, the starting, starting position, position and, and repeat, repeat on, on the, the left, left side., side. Higher, Higher level:, level: When, When you, you press, press your, your knee,, knee, lift, lift your, your hips, hips a, a few, few inches, inches off, off the, the floor, floor with, with each, each repetition.    Easy, repetition.    Easy level:, level: Move, Move without, without moving, moving your, your buttocks, buttocks off, off the, the floor., Heres how to, how to have, to have superb, have superb buttocks, superb buttocks thighs, buttocks thighs and, thighs and abdominals, and abdominals easily, abdominals easily You, easily You want, You want to, want to muscle, to muscle your, muscle your thighs,, your thighs, your, thighs, your buttocks, your buttocks and, buttocks and your, and your belly,, your belly, at, belly, at the, at the same, the same time,, same time, with, time, with simple, with simple exercises?, simple exercises? Now, exercises? Now it, Now it is, it is possible, is possible with, possible with 5, with 5 exercises, 5 exercises that, exercises that are, that are suitable, are suitable for, suitable for a, for a very, a very wide, very wide audience., wide audience. Discover, audience. Discover these, Discover these weight, these weight training, weight training and, training and fitness, and fitness workouts, fitness workouts that, workouts that will, that will allow, will allow you, allow you to, you to refine, to refine your, refine your figure, your figure in, figure in just, in just a, just a few, a few minutes, few minutes a, minutes a day., a day. The, day. The belly,, The belly, thighs, belly, thighs and, thighs and buttocks, and buttocks are, buttocks are the, are the parts, the parts of, parts of the, of the body, the body that, body that accumulate, that accumulate the, accumulate the most, the most fat, most fat and, fat and can, and can harm, can harm your, harm your health, your health and, health and your, and your form., your form. &, form. & Nbsp;, & Nbsp; To, Nbsp; To have, To have a, have a harmonious, a harmonious and, harmonious and toned, and toned silhouette,, toned silhouette, here's, silhouette, here's a, here's a series, a series of, series of exercises, of exercises to, exercises to do, to do at, do at home, at home three, home three to, three to four, to four times, four times a, times a week., a week. &, week. & Nbsp;, & Nbsp; Exercises, Nbsp; Exercises to, Exercises to muscle, to muscle the, muscle the buttocks,, the buttocks, thighs, buttocks, thighs and, thighs and abdominals, and abdominals without, abdominals without squatting:, without squatting: To, squatting: To obtain, To obtain good, obtain good results,, good results, make, results, make 10, make 10 slow, 10 slow and, slow and controlled, and controlled repetitions, controlled repetitions of, repetitions of each, of each movement., each movement. 1.Wall, movement. 1.Wall Bridge, 1.Wall Bridge or, Bridge or the, or the bridge, the bridge against, bridge against the, against the wall, the wall Image, wall Image 1:, Image 1: Lie, 1: Lie on, Lie on your, on your back, your back with, back with the, with the buttocks, the buttocks and, buttocks and legs, and legs stuck, legs stuck against, stuck against the, against the wall, the wall and, wall and arms, and arms on, arms on your, on your sides., your sides. Then, sides. Then bend, Then bend your, bend your knees, your knees and, knees and try, and try to, try to make, to make 3, make 3 to, 3 to 4, to 4 steps, 4 steps on, steps on the, on the wall., the wall. Raise, wall. Raise the, Raise the middle, the middle and, middle and lower, and lower part, lower part of, part of your, of your back, your back from, back from the, from the ground,, the ground, while, ground, while keeping, while keeping your, keeping your shoulder, your shoulder blades, shoulder blades on, blades on the, on the floor., the floor. &, floor. & Nbsp;, & Nbsp; Breathe, Nbsp; Breathe in, Breathe in and, in and exhale, and exhale deeply, exhale deeply for, deeply for a, for a few, a few minutes, few minutes and, minutes and then, and then slowly, then slowly return, slowly return to, return to the, to the starting, the starting position., starting position. Higher, position. Higher level:, Higher level: Move, level: Move your, Move your right, your right foot, right foot over, foot over your, over your left, your left knee, left knee so, knee so that, so that only, that only your, only your left, your left foot, left foot is, foot is on, is on the, on the wall.    Easier, the wall.    Easier level:, wall.    Easier level: Do, level: Do not, Do not use, not use the, use the wall., the wall. Keep, wall. Keep your, Keep your feet, your feet on, feet on the, on the floor, the floor and, floor and make, and make a, make a classic, a classic deck,, classic deck, lifting, deck, lifting your, lifting your buttocks, your buttocks and, buttocks and half, and half of, half of your, of your back., your back. 2., back. 2. Windscreen, 2. Windscreen wipers:, Windscreen wipers: Image, wipers: Image 2:, Image 2: Lie, 2: Lie down, Lie down on, down on the, on the floor,, the floor, keeping, floor, keeping your, keeping your legs, your legs bent,, legs bent, arms, bent, arms extended, arms extended on, extended on each, on each side, each side and, side and your, and your buttocks, your buttocks glued, buttocks glued to, glued to the, to the wall., the wall. Then, wall. Then slowly, Then slowly bring, slowly bring your, bring your feet, your feet still, feet still stuck, still stuck to, stuck to the, to the wall,, the wall, left, wall, left as, left as a, as a Clockwise, a Clockwise around, Clockwise around 9, around 9 o'clock,, 9 o'clock, then, o'clock, then return, then return to, return to position, to position Of, position Of departure., Of departure. Repeat, departure. Repeat to, Repeat to the, to the right, the right side,, right side, sweeping, side, sweeping around, sweeping around 3, around 3 hours., 3 hours. Continue, hours. Continue to, Continue to alternate, to alternate the, alternate the legs, the legs until, legs until you, until you have, you have completed, have completed the, completed the desired, the desired number, desired number of, number of movements., of movements. Higher, movements. Higher level:, Higher level: Attach, level: Attach a, Attach a ballast, a ballast to, ballast to the, to the left, the left foot., left foot. Hold, foot. Hold both, Hold both ends, both ends to, ends to your, to your right, your right hip, right hip to, hip to get, to get extra, get extra resistance, extra resistance when, resistance when you, when you move, you move your, move your foot., your foot. Perform, foot. Perform the, Perform the 10, the 10 repetitions,, 10 repetitions, then, repetitions, then move, then move the, move the tape, the tape to, tape to the, to the other, the other foot, other foot and, foot and repeat., and repeat. Easier, repeat. Easier level:, Easier level: Move, level: Move your, Move your buttocks, your buttocks 8, buttocks 8 to, 8 to 10, to 10 cm, 10 cm from, cm from the, from the wall, the wall while, wall while making, while making the, making the move., the move. 3., move. 3. The, 3. The Toe, The Toe Reaches, Toe Reaches Image, Reaches Image 3:, Image 3: Lie, 3: Lie on, Lie on the, on the floor, the floor with, floor with heels, with heels stuck, heels stuck against, stuck against the, against the wall, the wall and, wall and flexed, and flexed legs., flexed legs. Try, legs. Try to, Try to touch, to touch your, touch your left, your left foot, left foot with, foot with your, with your right, your right hand., right hand. Your, hand. Your right, Your right shoulder, right shoulder will, shoulder will be, will be lifted, be lifted off, lifted off the, off the floor., the floor. Return, floor. Return to, Return to start, to start position., start position. Repeat, position. Repeat with, Repeat with your, with your left, your left hand, left hand and, hand and your, and your right, your right foot., right foot. Continue, foot. Continue to, Continue to alternate, to alternate until, alternate until you, until you have, you have finished, have finished the, finished the number, the number of, number of repetitions., of repetitions. Higher, repetitions. Higher level:, Higher level: Perform, level: Perform the, Perform the exercise, the exercise by, exercise by trying, by trying to, trying to touch, to touch the, touch the heels, the heels without, heels without bending, without bending the, bending the knees.    Easier, the knees.    Easier level:, knees.    Easier level: Only, level: Only touch, Only touch your, touch your knees., your knees. 4., knees. 4. Wall, 4. Wall Scissors, Wall Scissors Image, Scissors Image 4:, Image 4: Always, 4: Always lying, Always lying on, lying on the, on the floor,, the floor, knees, floor, knees bent, knees bent and, bent and your, and your feet, your feet planted, feet planted on, planted on the, on the wall., the wall. Raise, wall. Raise your, Raise your hips, your hips and, hips and place, and place your, place your elbows, your elbows on, elbows on the, on the floor, the floor and, floor and your, and your hands, your hands on, hands on your, on your hips, your hips to, hips to support, to support your, support your lower, your lower body., lower body. Take, body. Take a, Take a few, a few steps, few steps on, steps on the, on the wall, the wall so, wall so that, so that your, that your legs, your legs are, legs are straight., are straight. This, straight. This is, This is your, is your starting, your starting position., starting position. &, position. & Nbsp;, & Nbsp; Move, Nbsp; Move your, Move your left, your left leg, left leg to, leg to your, to your head,, your head, keeping, head, keeping the, keeping the other, the other &, other & nbsp;, & nbsp; leg, nbsp; leg bent, leg bent and, bent and glued, and glued to, glued to the, to the wall., the wall. Return, wall. Return to, Return to the, to the starting, the starting position, starting position and, position and repeat, and repeat with, repeat with your, with your right, your right leg., right leg. Continue, leg. Continue to, Continue to alternate, to alternate until, alternate until all, until all repetitions, all repetitions are, repetitions are completed., are completed. Higher, completed. Higher level:, Higher level: When, level: When you, When you move, you move your, move your leg,, your leg, pause, leg, pause and, pause and press, and press 2, press 2 or, 2 or 3, or 3 times,, 3 times, moving, times, moving it, moving it Up, it Up and, Up and down, and down one, down one inch, one inch or, inch or two,, or two, before, two, before putting, before putting it, putting it back, it back on, back on the, on the wall.    Easier, the wall.    Easier level:, wall.    Easier level: Move, level: Move your, Move your hips, your hips 8, hips 8 to, 8 to 10, to 10 cm, 10 cm away, cm away from, away from the, from the wall., the wall. 5., wall. 5. The, 5. The kneeling, The kneeling press, kneeling press Image, press Image 5:, Image 5: Lie, 5: Lie on, Lie on your, on your back, your back by, back by placing, by placing your, placing your buttocks, your buttocks against, buttocks against the, against the wall,, the wall, knees, wall, knees bent, knees bent and, bent and feet, and feet planted, feet planted on, planted on the, on the wall., the wall. Raise, wall. Raise the, Raise the buttocks, the buttocks and, buttocks and move, and move your, move your right, your right ankle, right ankle over, ankle over your, over your left, your left knee., left knee. Without, knee. Without moving, Without moving the, moving the rest, the rest of, rest of your, of your body,, your body, press, body, press your, press your knee, your knee toward, knee toward the, toward the wall, the wall 20, wall 20 times., 20 times. Return, times. Return to, Return to the, to the starting, the starting position, starting position and, position and repeat, and repeat on, repeat on the, on the left, the left side., left side. Higher, side. Higher level:, Higher level: When, level: When you, When you press, you press your, press your knee,, your knee, lift, knee, lift your, lift your hips, your hips a, hips a few, a few inches, few inches off, inches off the, off the floor, the floor with, floor with each, with each repetition.    Easy, each repetition.    Easy level:, repetition.    Easy level: Move, level: Move without, Move without moving, without moving your, moving your buttocks, your buttocks off, buttocks off the, off the floor.