Exercise 2-3 times weekly for noticeable results in 2-3 months. Perform donkey kicks, glute bridges, and squats targeting glutes. Use weights or household items for resistance. Keep back straight and maintain proper form during exercises
Warm up with jumping jacks, lunges, squats, and butterfly stretch. Take hot shower before stretching to avoid pain. Wear stretchy clothes like yoga pants or athletic leggings. Drink 7-10 ounces of water every 10-20 minutes
Stretch twice daily for 15 minutes to improve flexibility. Perform stretches like straddle, toe touches, butterflies, and lunges. Hold each stretch for 30-60 seconds. Warm up before practicing to prevent injury
Repetitions refer to one complete movement, sets are total repetitions before rest. Repetition maximum (1RM) is your personal best lift. Rest intervals range from 30 seconds to 2 minutes between sets
Creatine is naturally produced by body for energy and muscle growth. Powdered creatine is popular dietary supplement for muscle mass. Liquid creatine should be avoided as it degrades when mixed with water. Creatine is safe but not FDA-approved as supplement
Running, biking, swimming and sports naturally build muscles. Cross-training with different activities helps build muscle secretly. Warm-up for 5-10 minutes before exercise is essential