[Dumbbell lunge to practice buttocks] Keep a pair of dumbbells in the office so you can practice buttocks at any time.
1. Open your feet as wide as your hips, take a big step forward with your right foot, stand on tiptoe with the heel of your back foot, and place the dumbbells on both sides of your hips.
2. Exhale when squatting, and at the same time raise your hands forward to the height of the front of your shoulders. When inhaling, return to the ready position. Perform 3 sets of 12 to 15 reps each.
