Pelvic floor muscles support vagina, urethra, and anus. Sit on rolled towel or exercise ball to feel muscles. Imagine contracting muscles to stop urination mid-stream. Avoid contracting muscles while sitting or using toilet
Mountain Pose serves as the starting position for all standing yoga poses. Palm Tree Pose loosens muscles and serves as a warm-up. Standing Forward Bend stretches hamstrings and strengthens thighs. Chair Pose tones shoulders, buttocks, hips and back. Triangle Pose offers numerous variations for stretching and strengthening
Touch toes daily to strengthen lower back and improve flexibility. Perform bridge exercises 5-30 times daily to stretch lower back. Bend one knee onto cushion to stretch hips after sitting. Do yoga poses to decompress spine and improve posture
Eight exercises target deltoid muscles for shoulder width. Side lateral raises work side delts with light weights. Upright rows with wide grip target outer shoulder edges. Front and rear delt raises work front and rear deltoids. Overhead press and pull-ups engage shoulder muscles
Born August 26, 1986 in Toledo, Paraná, Brazil. Stands at 5'5" (165 cm) and weighs around 80 kg. Married to social media personality Willian Sergio. Has two children: daughter Geovanna and son Gabrielle
Hip dips are natural inward curves below the hips. They're genetic and caused by the shape of the pelvis. Everyone has hip dips, but they don't show for everyone