₦airaland Forum

saraki remains an ICON cum LEGEND

baba way they chop millions and ask him fans them to fast for the kingdom, while him wan flex on earth and also in the kingdom

adams is dead politically in Edo state

and we fall for all these shiits

what is good for the goods(GEJ) is also good for the ganger(Buhari)

and they no give us picture to see the 'say' but if na selfie of how them land dubai, china or usa pictures go they flow. Buhari is a m*d man

Beremx:
I totally agree! He is very insensitive and does not care. He should make a nationwide broadcast and assure Nigerians that he really cares for them and his government won't be a disappointment.


I still dey vex seriously!!

madam berem moniker has been hacked, please don't fall for this.

VickyRotex:
I wish them all the beautiful things favour market's got to offer.

the one way apc don scatter?

what is good for the goods, is good for the ganger

Buhari never see anything

Women are quite conscious of their backside that they are doing hundreds of squats just to keep them firm and perky but even squats lose their glamor especially when there are no variations whatsoever. Does this mean that you won’t achieve gravity-defying buttocks? Not really.
There are actually a dozen exercises that can help firm up your backside without having to do 100 squats in a day. Incorporating these exercises in your workout regimen can help tone, sculpt, and firm your butt so you can rock that skinny jeans even more.
Butt Workouts to Try

So you want to firm up your butt? Here are 5 butt exercises that can give you that shapely behind you’ve always wanted.
Single-Leg Hip Raise

You should first lie on the floor facing up. Bend your left knee while keeping your right leg straight. Raise right leg until it is in line with the hips. Push hips upward while your right leg remains straight. Hold this for a few minutes before going back down slowly. Do several repetitions before switching to the other leg.
On Your Mark

This exercise works out your abs, arms, and butt. Start by going on all fours with your back in a flat position and your hands under the shoulders. Step left foot forward by your left hand and make sure that your knees are bent at a 90 degree angle. Extend the same leg behind you as high as you can with toes pointed. Bring back your left foot by your left hand then repeat this workout 15 to 30 times. Do 2 sets.
Swiss-Ball Hip Raise with Leg Curl

Start by lying on the floor face up. Place your heels and lower leg on a Swiss ball. Push hips upwards to form a straight line from your knees to shoulders. Roll the Swiss ball close to you as you pull your heels towards you. Hold this pose for 1 to 2 seconds before rolling the ball away from you. Lower hips to the ground.
Barbell Deadlift

Load your barbell and roll it towards your shins. Bend at your knees and hips then grab barbell using an overhand grip with your hands placed beyond your shoulder width. Don’t let your lower back to round as you lift the barbell. To do this pull torso back and upwards while thrusting your hips forward. You should squeeze glutes as you stand up while lifting the barbell. Lower the bar slowly to the floor while keeping it close to the body.
Lunge Leg Lift

Stand with your feet about shoulder width apart. As you lunge your left foodt backwards raise arms in front of you with the same height as your shoulder. Stand up on your right leg with your knee bent slightly as you lift your left knee to the same height as your hip. Extend your left leg behind while hinging forward at your hips with hands by your sides. Go back to the first position with your arms straight out in front of you then lunge backwards to complete 1 rep. You should do 15 to 30 repetitions before switching sides.



http://www.fitnessbin.com/5-best-butt-workouts/



Sources:

http://www.womenshealthmag.com/fitness/best-butt-exercises
http://www.fitnessmagazine.com/workout/butt/exercises/butt-shaping-exercises/?page=4

Cc: LALASTICLALA MYND44

baba on tour

When i serve, peanut no follow me go house

'what is good for the goods, is good for the ganger'

FOOD is ready for me

This 'BOOFALO' still they alive

but they knew during campaign

Buhari has done it again

na only my mama and my sister i trust, other ladies are use less i weep for this generation

saraki was ordained by JAH to be our leader, so nothing can happen to him. we the youths of this country are solidly behind him....

i smell change in Edo state come September this year, adams and apc are dead in Edo state

APAPA maka why?

Buhari keeps doing it again

during courtship ladies don't fart(mess) at all but after marriage, the begin to release 'TRUMPETS'

'what is good for the goods is good for the ganger'

"anything good for the goods is good for the ganger"

"anything good for the goods is good for the ganger"

great news

dacovajnr:
and Wike is the saint? Wakeup bro

speak for yourself

fashola! fashola! fashola!