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Hareket halindeyken Fitness için MuscleWiki Mobil'i indirin

: Lie down with your knees bent and your feet flat on the floor.
: Push your hips up so that your butt is elevated and your back straight.
: Tense your glutes and raise your hips towards the ceiling.
: Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position

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