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8 Tips to Easily Get a Wider / Bigger Hips Within Few Days

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8 Tips to Easily Get a Wider / Bigger Hips Within Few Days

 

win 40k and a night with me

 

Do you want a shapelier booty and hips? If yes, you should know that it’s possible with hard work and consistency. You won’t get it in just a day, but you can tone your hips and derriere over time, shedding fat and achieving a firmer, rounder look.

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All you’ll need to start is a light- or medium-weight dumbbell. If you’re a beginner, use only your bodyweight until your feel comfortable.

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Then, pick five of the exercises below and complete them three times a week. Make sure you hit each at least once in a week’s rotation.

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Be sure to rest 30 seconds to 1 minute in between sets, too.

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When these moves start to get easy, add more sets to continue challenging yourself, your new booty will thank you.

Before we start, Reps are how many times you repeat an exercise. A set is the group of times you do that exercise. So if you do 10 reps for 3 sets, that means you did an exercise for a grand total of 30 times. Now let’s get it started.

1. Side Dumbbell Abductions

This move directly targets your core and outer thighs.

1. Start with your feet together with a light- to medium-weight dumbbell in your right hand.

2. Keep your right leg straight and begin to raise your leg directly out to your side. Allow the weight of the dumbbell to rest against your leg. Go slow and controlled, as high as you can take your leg.

3. Slowly return back to center and repeat.

Complete 12 to 15 reps on each side for 3 sets.

 

 

2. Sumo Walk

This move is a great way to strengthen your quadriceps.

1. Assume a squat position with your arms comfortably bent in front of you.

2. Maintain the squat position and begin to step to the right.

3. For an intense burn, stay low for as long as you can.

Walk 10 steps to the right, then 10 steps back to the left. Do 3 sets.

 

 

3. Side Leg Lifts

Side leg lifts are similar to side dumbbell abductions, only you’re lying down instead.

This move targets the hip and glute more directly.

1. Lie down on a mat on your right side with your back, neck, and head in a neutral position.

2. Rest your head on your arm, which should be extended above your head.

3. Stack your legs on top of each other.

4. Brace your core and begin to raise your left leg as high as you can. Pause at the top.

5. Slowly return to starting position.

Do 15 reps with each leg for 3 sets.

 

 

4. Dumbbell Squats

Follow the same steps as for squat kicks, but hold a dumbbell in each hand. The dumbbell should rest on your shoulders, just below your chin. This is a more advanced move, so start light if you’re a beginner.

1. Start in an upright position, with your feet slightly wider than shoulder-width apart and toes slightly pointed out. Hold a dumbbell in each hand.

2. Bend your knees and push your hips and butt back as if you’re going to sit in a chair.

3. Keeping your chin tucked and neck neutral, drop down until your thighs are parallel to the ground. You should keep your weight in your heels and knees bowed slightly outward.

4. Extend your legs and return to an upright position.

Complete 10 reps for 3 sets.

 

 

5. Hip Raises

This exercise is also known as a bridge. It’s great for your glutes.

1. Start by lying on the floor. Keep your back straight and bend your knees at a 90-degree angle. Your feet should be flat on the ground.

2. Keep your arms straight at your sides with your palms facing down.

3. Breathe in and push through your heels. Lift your hips up by squeezing your glutes, hamstrings, and pelvic floor.

4. Rest your upper body on your back and shoulders, forming a straight line down to your knees.

5. Pause for 1 to 2 seconds at the top and return to the starting position.

Complete 15 reps for 3 sets.

 

 

6. Squats

This is one of the most fundamental moves to tone the lower body.

1. Start in an upright position with your feet slightly wider than shoulder-width apart. Your toes should point out slightly.

2. Bend your knees and push your hips and butt back as if you’re about to sit in a chair.

3. Keep your chin tucked and neck neutral. Drop down until your thighs are parallel to the ground.

4. Be sure to keep your weight in your heels and knees bowed slightly outward.

5. Extend your legs and return to an upright position.

Complete 15 reps for 3 sets.

 

 

7. Side Lunge With Dumbbells

Working in different planes will help make the booty shapelier all around. Our bodies have three different planes of motion: sagittal, frontal, and transverse .Depending on which joint you move will determine which plane of motion your body is working. For example, this exercise will work the frontal plane.

1. Start by standing straight, feet together, with a light- to medium- weight dumbbell in each hand.

2. Leading with your right foot, begin to step out wide, directly to your right.

3. Bend your knee and push your hips back. Drop your arms so they’re sandwiching your right leg.

4. Keep your gaze forward.

5. Prepare to return to start: Push off with your right foot and shift your weight to your left leg, returning to standing at center.

Do 12 reps on each side for 3 sets.

 

 

8. Hip-lift Progression

When a standard hip lift gets easy, try a single-leg hip lift.

1. Start by lying face up on your mat with your knees bent. Keep your feet on the floor. Face your palms down at your sides.

2. Lift your right leg up off the ground and straighten it out in front of you.

3. Keep your left leg bent.

4. Press your left heel into the floor and lift your pelvis up toward the ceiling.

5. When you reach a stiff bridge position, squeeze.

6. Slowly lower back down to the ground.

Repeat for 30 seconds. Switch, and complete 30 seconds with the opposite leg up to round out this exercise.

 

 

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Nigeria

Tell The Driver To Drop You If You Notice These Things Inside A Keke Napep

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Tell The Driver To Drop You If You Notice These Things Inside A Keke Napep

 

win 40k and a night with me

 

One of the means of transportation apart from boarding public vehicles is entering or boarding a Keke Napep. Most Keke riders have filled up the transportation business thus making most cities in Nigeria to be filled with Keke Napeps.

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Many Nigerians including me, love boarding Keke Napeps because of how comfortable it is and I am certain most of you are familiar with what I am saying. But like every other thing, criminals, evil people have also made their way into the business to perpetrate evil on unsupecting individuals. In this article, we are going to be having a look at the 3 Things You Should watch out for in every Keke Napep to avoid falling prey to evil doers.

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win 40k and a night with me

 

win 40k and a night with me

1. If the Keke Rider and The Passengers ask you to sit in the middle: this is a dangerous movement. Don’t agree simply because they told you to do so because they could also be part of the evil gang planning to either abduct you or use you for any other diabolical purposes. Don’t get me wrong though, I am not saying anytime you are asked to sit in the middle that it means you will be harmed, but take it more seriously when both the rider and the so called passengers collectively ask you to sit in the middle of two other passengers.

They do this most times to make it easier for them to abduct or do something evil to you without been disturbed by your resistance.

 

 

2. If the Keke Rider Tries to Follow an Unnecessary Shortcut: I put it this way because some shortcuts are necessary. Some are unnecessary in the sense that the main road may not be congested and the rider intentionally tries to follow a shortcut, that’s a dangerous move. If you are in such a Keke Napep, immediately the rider tries to divert in a remote shortcut, immediately ask him to alight you if you care about your life.

In some unfortunate cases, the rider takes such people to remote areas and either rapes the person if a lady or abduct the person and ask for ransom from the person’s family. Please this is a serious tip you should take seriously to avoid being hurt.

 

 

3. If Other passengers start discussing something like a business idea and ask for your input: this is another tricky method, most fraudulent Keke riders employ to scam unsuspecting individuals. Most times they make use of charm while discussing and deliberating in the Keke Napep of which immediately you interfere or give your input as regards their discussion, you get charmed and their wish becomes your command.

Immediately you enter a Keke Napep and the passengers start discussing a business idea and start trying their best to get your own idea, please alight from such a ride immediately if you don’t want to scammed. This method has been used to scam alot of individuals off their monies and I decided to share it with my viewers today.

That’s all for now lovely viewers! If you enjoyed the article, kindly follow this handle for more updates. Thanks.

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Nigeria

‘He Stopped Acting for Beer Business’ – See Photos Of Emeka Enyiocha’s Wife and Children

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He Stopped Acting Because Of Beer – Where He Ended Up With His Wife Now

 

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Emeka Enyiocha is one of the most popular and beloved Nollywood actors that entertained us greatly in the past. In the past, he was one of the top performing and talented actors in the movie industry before he stopped for Beer Parlour business.

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According to Emeka, he quit acting for beer business because he wanted to be close to his wife and children. You know acting is one profession that looks very simple from the outside but it’s quite difficult and stressful for the major players. Sometimes, it will make you unable to spend quality time with your family members.

win 40k and a night with me

 

win 40k and a night with me

 

win 40k and a night with me

One of the actors greatly impacted by the acting profession is Emeka Enyiocha, so he had to quit for a while and ventured in beer business so that he can be with his family the more. Though, this article is not purely about his career but showing you photos of his wife and children, I just thought it wise to also tell you why he suddenly varnished from the screen.

Checkout Photos of Actor Emeka Enyiocha’s Wife and Children;

 

 

Emeka enyiocha is not only a talented and good looking actor but also a family man that cares about his family alot. As you can see in the above image, that’s a picture of him and his wife. The couple is also blessed with three beautiful children.

 

 

That’s all for now. I believe this article answered two major questions for you. The reason why he is no longer acting for now and photos of his wife and children. If you enjoyed it, tap the follow button for more updates.

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Nigeria

You Plan To Be A Millionaire Don’t Tell Anyone These 3 Things About Yourself

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You Plan To Be A Millionaire Don’t Tell Anyone These 3 Things About Yourself

 

Many times individuals tend to send information about themselves to people they feel close to them, without understanding that the person can’t take you like you do. I experienced such a horrible experience and that’s why I make this eye-opening essay to my audience.

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In this post I will explain to you the three (3) things you should not disclose anyone about yourself or your life, including family members or blood connections.

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1. Your Future Plans: this information is highly important to your life and you should not attempt and tell anyone. Most of the time, we take our future goals to heart and convince others that it cannot be dangerous or that our ideas are no longer working. Forget about superstition, if people think it would make you greater than they can damage your future goals.

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It is therefore preferable to keep everything to yourself and yourself regarding your future. If you say wrongly or deliberately to the incorrect person about your future intentions, you instantly risk dispersing whatever it is. Just stay quiet about your future ambitions and efforts whether they relate to money or not, something is more personal.

win 40k and a night with me

win 40k and a night with me

2. Your financial status: This is another sensitive information that your bank can best provide. It is highly unethical and hazardous to tell anyone even your own blood relationships and siblings about your financial position. It can race; envy, hate can lead to something for these two things. If someone wants you, be aware because someone can even murder you.

So you have to be silent regarding your financial condition or the amount you have in your account. It’s best to know your bank and nobody else. Although it may be special if the person is your spouse, because you are married instantly, the future of the individual becomes your own future thus no secrets are necessary. Besides that, don’t tell anyone else your financial position, whether it a buddy, brother, sister, etc.

3. Your relationship status: may sound embarrassing, but you have to take note of this. Never reveal your relationship status or events in your external relationship. It’s your personal business and it should stay so.

When I say relation I don’t mean if your individual or not simply keep the events or what you face privately and exclusively between you and your spouse. It’s very inappropriate to tell your pals what’s occurring, because it might even lead to jealousy. People envy everything, especially when it flourishes. Don’t get overly enthusiastic and spill all your life out to them.

To tell others all about you might lead to jealously, envy, hate, or cause people to gaze at you. Stay private! Stay private! Follow this manual and share this post for additional updates with your friends. Thanks

 

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