{"id":25446,"date":"2024-11-26T09:57:59","date_gmt":"2024-11-26T04:27:59","guid":{"rendered":"https:\/\/nutrabay.com\/magazine\/?post_type=web-story&#038;p=25446"},"modified":"2024-11-26T09:58:01","modified_gmt":"2024-11-26T04:28:01","slug":"home-workout-for-toned-thighs","status":"publish","type":"web-story","link":"https:\/\/nutrabay.com\/magazine\/web-stories\/home-workout-for-toned-thighs","title":{"rendered":"Home Workout for Toned Thighs"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-video-0.1.js\" custom-element=\"amp-video\"><\/script><link 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name=\"web-stories-replace-head-end\"\/><\/head><body><amp-story standalone=\"\" publisher=\"Nutrabay Magazine\" publisher-logo-src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/06\/cropped-nutrabay.png\" title=\"Home Workout for Toned Thighs\" poster-portrait-src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/08\/cropped-Bulgarian_Split_Squats_Benefits_Muscles_Worked_and_How_To_480x480.webp\"><amp-story-page id=\"43474922-9e60-4b51-aa25-0834489baa16\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-87446a28-0df9-44cc-b96e-c82761f57382\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script 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sizes=\"(min-width: 1024px) 60vh, 133vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-19.90291%;top:-27.34628%;width:135.67961%;height:153.72168%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-0897675e-7630-411f-b62e-a130b83fa4d8\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:54.36893%;top:1.77994%;width:38.59223%;height:2.75081%;opacity:1\">\n<div id=\"anim-66aa1daf-3def-46a0-8c7b-3f2c03ba98cf\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.257861635220126% 1.257861635220126% 1.257861635220126% 1.257861635220126% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-7ef99f60-5c1d-4c2b-bc2e-46460eb5b469\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.14408903301886702% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.4;text-align:center;padding:0;color:#000000\"><span><span style=\"color: #f9f9f9\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.8932%;top:89.32039%;width:72.57282%;height:6.31068%;opacity:1\">\n<div id=\"anim-a9e1ea8b-bd75-480b-a951-0615c9e5e927\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6688963210702341% 0.6688963210702341% 0.6688963210702341% 0.6688963210702341% \/ 5.128205128205128% 5.128205128205128% 5.128205128205128% 5.128205128205128%\" id=\"el-27a68161-269c-41ac-b445-582c28c3b833\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08939302884615348% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.226537em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #f9f9f9\">Written by<\/span><br \/>\n<span style=\"color: #f9f9f9\">Navneet Kaur, M.Sc. Nutrition &amp; Dietetics<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:65.69579%;width:23.05825%;height:3.8835%;opacity:1\">\n<div id=\"anim-5c01fbed-2ac5-406e-9d37-b712e92285df\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:2.1052631578947367% 2.1052631578947367% 2.1052631578947367% 2.1052631578947367% \/ 8.333333333333332% 8.333333333333332% 8.333333333333332% 8.333333333333332%\" id=\"el-e7e596d0-94f3-467b-b291-b4d0a8f2db34\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.36173930921052594% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #f9f9f9\">Exercise<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-40ff9b29-f974-4c94-9982-0418db0f38ca\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:69.57929%;width:77.42718%;height:9.87055%;opacity:1\">\n<div id=\"anim-87446a28-0df9-44cc-b96e-c82761f57382\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6269592476489028% 0.6269592476489028% 0.6269592476489028% 0.6269592476489028% \/ 3.278688524590164% 3.278688524590164% 3.278688524590164% 3.278688524590164%\" id=\"el-1c84958e-b8d1-4917-93e7-db734b56f12a\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.0269592476489016% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.388350em;line-height:1.127;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">Home Workout for 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rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:59.2233%;width:76.94175%;height:24.27184%;opacity:1\">\n<div id=\"anim-9bb13f23-0951-46cf-b45e-a987280dc18b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-3729b7f2-62f0-4b72-8ad0-ee48b261ca00\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-114.8265%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 1.3333333333333335% 1.3333333333333335% 1.3333333333333335% 1.3333333333333335%\" id=\"el-9af2a015-c6f9-4c18-b12d-5d6613b358a1\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Do you want slim legs? You don\u2019t need a gym! This is your chance to do simple home workouts to build and chisel your thighs. No equipment is needed except dedication and effort! &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:53.72168%;width:76.94175%;height:5.50162%;opacity:1\">\n<div id=\"anim-6260ee01-cd7b-4b1e-8723-6cd9c03fad60\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-4f0e72bd-a44f-456d-8e49-b6c57f8cf39e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-114.8265%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 5.88235294117647% 5.88235294117647% 5.88235294117647% 5.88235294117647%\" id=\"el-4f295d1c-7d12-4e9f-8687-1ad2724da2d3\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.892744479495267% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.388350em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Introduction<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:96.92557%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-750ccb81-732a-43a2-a176-7cdf0ade3b0d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-7f1c15ce-ad94-4776-b825-f5577067856e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-124.00001%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-694779ba-cfe2-425a-bde8-e7ec3129ceb2\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-7bc2d279-c34e-493f-b30d-9e6907ef4005\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"5169cb6d-687c-4e5c-98b8-35a953df5c9e\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-060506db-fa5f-44af-ae89-ba0911a2aeda\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-81849502-6cf7-4878-bf72-d578013ac99b\",\"keyframes\":{\"transform\":[\"translate3d(114.10658%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-41a6687a-0eaf-46c4-9922-b9549c5c07f8\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c6bda0fd-4c8f-47b3-8695-9e187b15a73a\",\"keyframes\":{\"transform\":[\"translate3d(114.24051%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-aca4979d-5881-4180-9882-578fda23daa9\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-0bf6d8b1-f90e-476a-8c67-cf13f468dd4e\",\"keyframes\":{\"transform\":[\"translate3d(180.50000%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-952002ca-c43b-4056-8fd0-d012478d2307 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-12.514648210040342%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#5a3035\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-952002ca-c43b-4056-8fd0-d012478d2307\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-6fe116c8-973e-42d7-b26a-24f486b63eb6\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-16.69272%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/11\/cropped-handsome-man-doing-squats-scaled-1.jpg\" alt=\"zumba\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/11\/cropped-handsome-man-doing-squats-scaled-1.jpg 640w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/11\/cropped-handsome-man-doing-squats-scaled-1-600x800.jpg 600w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/11\/cropped-handsome-man-doing-squats-scaled-1-300x400.jpg 300w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/11\/cropped-handsome-man-doing-squats-scaled-1-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 60vh, 133vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-0.72816%;top:-12.45955%;width:103.15534%;height:121.35922%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-de297697-3f7d-445e-afaf-c4a62610f209\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:61.65049%;width:77.42718%;height:24.27184%;opacity:1\">\n<div id=\"anim-060506db-fa5f-44af-ae89-ba0911a2aeda\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-81849502-6cf7-4878-bf72-d578013ac99b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(114.10658%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6269592476489028% 0.6269592476489028% 0.6269592476489028% 0.6269592476489028% \/ 1.3333333333333335% 1.3333333333333335% 1.3333333333333335% 1.3333333333333335%\" id=\"el-05b408c9-81b3-42b9-8eb8-2d1678036a32\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">These are perfect classic squats that will help you tone your thighs. Squat, stand, repeat. Stand with your feet shoulder-width apart. For visible results, aim for three sets of 15 reps a day. &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.37864%;top:56.79612%;width:76.69903%;height:4.69256%;opacity:1\">\n<div id=\"anim-41a6687a-0eaf-46c4-9922-b9549c5c07f8\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-c6bda0fd-4c8f-47b3-8695-9e187b15a73a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(114.24051%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 6.896551724137931% 6.896551724137931% 6.896551724137931% 6.896551724137931%\" id=\"el-562b8795-bbae-4a27-9cdb-46b76aafe4a8\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.6613924050632907% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.339806em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">1. Squats &nbsp;<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.37864%;top:93.68932%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-aca4979d-5881-4180-9882-578fda23daa9\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-0bf6d8b1-f90e-476a-8c67-cf13f468dd4e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(180.50000%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-6a916273-02aa-4518-a9d2-957bad2a6ca3\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-2cabaa85-aae3-40cb-9e5d-b5204580cde1\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"e521b7f6-37b4-4b52-87a7-267f8f684724\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-06926ac3-6ba3-4a0c-8e0a-3cee5a989237\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d2299a3a-2216-49b8-ba31-a46485b63b05\",\"keyframes\":{\"transform\":[\"translate3d(-116.24204%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-eaa5d572-71ee-409e-850e-a8b83b378fcf\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-fa6b22a9-bf54-4aba-a916-91b4effc2589\",\"keyframes\":{\"transform\":[\"translate3d(-115.625%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-43af457d-eb3d-44ca-b79e-6f3ae3163eba\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-0623bf1b-2c56-40bd-a736-ecc0ef69a70e\",\"keyframes\":{\"transform\":[\"translate3d(-124.99999%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-dd269323-04e7-4f07-a629-fda8f8fec19d [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(31.246337776828504%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#232834\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-dd269323-04e7-4f07-a629-fda8f8fec19d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-6fe116c8-973e-42d7-b26a-24f486b63eb6\">\n<div style=\"position:absolute;width:266.6146%;height:100%;left:-83.3073%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-scaled.jpg\" alt=\"workout\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-scaled.jpg 2560w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-2048x1365.jpg 2048w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-1536x1024.jpg 1536w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-1200x800.jpg 1200w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-768x512.jpg 768w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-600x400.jpg 600w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/07\/stronger-young-muscular-caucasian-athlete-practicing-lunges-gym-with-barbell-male-model-doing-strength-exercises-training-his-lower-body-wellness-healthy-lifestyle-bodybuilding-concept-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.70874%;width:103.8835%;height:121.68285%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-cf2620be-9164-4a63-a3d0-88a164f4bd4c\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.37864%;top:61.16505%;width:76.21359%;height:24.27184%;opacity:1\">\n<div id=\"anim-06926ac3-6ba3-4a0c-8e0a-3cee5a989237\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-d2299a3a-2216-49b8-ba31-a46485b63b05\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-116.24204%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6369426751592357% 0.6369426751592357% 0.6369426751592357% 0.6369426751592357% \/ 1.3333333333333335% 1.3333333333333335% 1.3333333333333335% 1.3333333333333335%\" id=\"el-34cac7e2-a302-4081-8a4a-e3f1cc1907db\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Step forward with one leg and drop your hips, returning to standing. For 12 reps, alternate legs on each side. This exercise effectively works on both thighs and glutes. &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:55.98706%;width:77.6699%;height:5.01618%;opacity:1\">\n<div id=\"anim-eaa5d572-71ee-409e-850e-a8b83b378fcf\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-fa6b22a9-bf54-4aba-a916-91b4effc2589\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.625%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.625% 0.625% 0.625% 0.625% \/ 6.451612903225806% 6.451612903225806% 6.451612903225806% 6.451612903225806%\" id=\"el-40b3fce1-076f-4e91-9ddb-df936a601940\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.7187499999999996% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">2. <\/span><span style=\"font-weight: 700; color: #fff\">Lunges &nbsp;<\/span><span style=\"font-weight: 700; color: #fff\">&nbsp;<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:94.82201%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-43af457d-eb3d-44ca-b79e-6f3ae3163eba\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-0623bf1b-2c56-40bd-a736-ecc0ef69a70e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-124.99999%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-b03179c7-98af-4267-ae08-e5a48b240341\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-0a306a87-d91d-4bf0-ab94-5722848e62a0\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"26c9b5b4-8310-4ea4-900f-6af8b28ba7b5\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-6a3b49d8-3b56-43d7-8b68-e54943d6bcda\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f8d0233c-cb0f-446d-b1da-06341d14062a\",\"keyframes\":{\"transform\":[\"translate3d(-115.18988%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-dd347fe8-0624-4041-baef-3a13245e967e\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-4e8666fd-1718-4e0b-82d0-a14396f7457d\",\"keyframes\":{\"transform\":[\"translate3d(-114.58967%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-807987b6-63bc-458e-97d1-b160fe895d3d\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-1ffae374-1ef5-47b4-bf55-632471d8ecfd\",\"keyframes\":{\"transform\":[\"translate3d(-124.00001%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-b0baab5b-6e81-41e7-b340-f2c8f243824a [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-12.514648210040342%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#d2cac1\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-b0baab5b-6e81-41e7-b340-f2c8f243824a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;transform:scale3d(-1, 1, 1)\" class=\"mask\" id=\"el-060008c5-6098-43cc-99ee-2d8058b5fe2e\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-16.69272%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/cropped-long-view-woman-doing-wall-stand-exercise-scaled-1.jpg\" alt=\"long-view-woman-doing-wall-stand-exercise\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/cropped-long-view-woman-doing-wall-stand-exercise-scaled-1.jpg 640w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/cropped-long-view-woman-doing-wall-stand-exercise-scaled-1-600x800.jpg 600w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/cropped-long-view-woman-doing-wall-stand-exercise-scaled-1-300x400.jpg 300w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/cropped-long-view-woman-doing-wall-stand-exercise-scaled-1-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 60vh, 133vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-11.16505%;width:100%;height:122.00647%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-5de89a08-e8ec-4523-8290-500a2b05fccc\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:64.07767%;width:76.69903%;height:16.34304%;opacity:1\">\n<div id=\"anim-6a3b49d8-3b56-43d7-8b68-e54943d6bcda\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-f8d0233c-cb0f-446d-b1da-06341d14062a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.18988%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 1.9801980198019802% 1.9801980198019802% 1.9801980198019802% 1.9801980198019802%\" id=\"el-f85387a3-c911-494b-bc73-1aee8bc01b9e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Slide out from against a wall and sit down. Hold for 30-60 seconds. This is a thigh-burning and toning exercise! &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:59.2233%;width:79.85437%;height:4.69256%;opacity:1\">\n<div id=\"anim-dd347fe8-0624-4041-baef-3a13245e967e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-4e8666fd-1718-4e0b-82d0-a14396f7457d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-114.58967%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.60790273556231% 0.60790273556231% 0.60790273556231% 0.60790273556231% \/ 6.896551724137931% 6.896551724137931% 6.896551724137931% 6.896551724137931%\" id=\"el-066427ec-2acd-42b6-9273-4981635d48cb\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.5957446808510634% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.339806em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">3. <\/span><span style=\"font-weight: 700; color: #fff\">Wall Sit &nbsp;<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:91.58576%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-807987b6-63bc-458e-97d1-b160fe895d3d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-1ffae374-1ef5-47b4-bf55-632471d8ecfd\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-124.00001%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-ca70b0a8-0a55-46ea-abf1-8ebc8cd39190\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-31e7a1ad-59fc-42ac-9c91-2382598473dc\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"f1c1c2a1-1acd-4593-bcab-5ca3e9adf24e\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c380d21a-de58-453d-82f9-11a01be87154 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(29.680014530141985%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-e3deda9d-c120-49ea-88e7-e3c48629866f\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c8df01b5-e33e-465b-aa3a-3cbb60add5e7\",\"keyframes\":{\"transform\":[\"translate3d(117.47573%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-061c07be-5f33-49c8-affc-1eea6907ef27\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-2839d9cd-9d76-4687-b908-025eee699d30\",\"keyframes\":{\"transform\":[\"translate3d(115.18987%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-7cac2936-6e55-4c1d-980e-bff75c59b589\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-13d2912d-4ad8-412e-b33d-79f761b0c729\",\"keyframes\":{\"transform\":[\"translate3d(180.50000%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#677177\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-c380d21a-de58-453d-82f9-11a01be87154\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;transform:scale3d(-1, 1, 1)\" class=\"mask\" id=\"el-c4704459-4d38-422e-95c1-db245a082849\">\n<div style=\"position:absolute;width:181.36875%;height:153%;left:-53.83027%;top:-53%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-scaled.jpg\" alt=\"full-shot-man-doing-side-plank\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-scaled.jpg 1707w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-1366x2048.jpg 1366w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-1024x1536.jpg 1024w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-768x1152.jpg 768w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-533x800.jpg 533w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-267x400.jpg 267w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/09\/full-shot-man-doing-side-plank-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 82vh, 182vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-11.00324%;width:100%;height:122.00647%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-71910ffb-6b2b-4cff-83a2-78c0eec2855a\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.8932%;top:60.03236%;width:75%;height:20.38835%;opacity:1\">\n<div id=\"anim-e3deda9d-c120-49ea-88e7-e3c48629866f\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-c8df01b5-e33e-465b-aa3a-3cbb60add5e7\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(117.47573%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6472491909385114% 0.6472491909385114% 0.6472491909385114% 0.6472491909385114% \/ 1.5873015873015872% 1.5873015873015872% 1.5873015873015872% 1.5873015873015872%\" id=\"el-f646e737-376c-4b1b-b330-7b3418932f01\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Lie on your side, lift your top leg, and slowly lower it. Repeat for 15 reps per leg. This exercise helps strengthen and shape your inner and outer thighs. &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:55.01618%;width:76.69903%;height:5.01618%;opacity:1\">\n<div id=\"anim-061c07be-5f33-49c8-affc-1eea6907ef27\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-2839d9cd-9d76-4687-b908-025eee699d30\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(115.18987%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6329113924050633% 0.6329113924050633% 0.6329113924050633% 0.6329113924050633% \/ 6.451612903225806% 6.451612903225806% 6.451612903225806% 6.451612903225806%\" id=\"el-d7e6f27a-5cfd-4bdb-b9ff-08a4d69d9e79\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.7405063291139236% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">4. <\/span><span style=\"font-weight: 700; color: #fff\">Side Leg Raises &nbsp;<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.37864%;top:91.58576%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-7cac2936-6e55-4c1d-980e-bff75c59b589\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-13d2912d-4ad8-412e-b33d-79f761b0c729\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(180.50000%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-d66b6383-ef48-44b2-8fb2-cc2393fe5e98\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-fece7957-0f19-4979-8b64-d62d13ba1cd8\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"6a49a6ae-61c9-4530-aa0c-c1e69836d752\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-85cbdde4-59a5-4796-8eba-f1070c8067cc [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-22.62974307611177%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-6a913cf6-795d-4257-9c4a-c9fe89c48c1a\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-0d64435f-e2c2-4122-b0fb-f82bf10cc6e9\",\"keyframes\":{\"transform\":[\"translate3d(-115.87301%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d1a15305-fd6a-467e-9238-05ef320ef007\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-1b60b278-57c9-4960-b20e-9ff46cf5d34c\",\"keyframes\":{\"transform\":[\"translate3d(-116.50165%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f51aa0b3-df5c-45dc-9e41-d7e955e03120\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-35086a45-03e9-4791-978e-c0247970854b\",\"keyframes\":{\"transform\":[\"translate3d(-124.99999%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#2d323b\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-85cbdde4-59a5-4796-8eba-f1070c8067cc\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;transform:scale3d(-1, 1, 1)\" class=\"mask\" id=\"el-1a0b4c18-0ed4-4b65-b884-c5c10cc32dbc\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-3.20066%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/11\/Untitled-design-1-8.jpg\" alt=\"bridge pose\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/11\/Untitled-design-1-8-640x853.jpg 640w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/11\/Untitled-design-1-8-600x800.jpg 600w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/11\/Untitled-design-1-8-300x400.jpg 300w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/11\/Untitled-design-1-8-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 60vh, 133vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-10.5178%;width:100%;height:120.55016%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-81d79a5f-0d00-4033-b8c8-328b9791d5c9\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:57.76699%;width:76.45631%;height:20.38835%;opacity:1\">\n<div id=\"anim-6a913cf6-795d-4257-9c4a-c9fe89c48c1a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-0d64435f-e2c2-4122-b0fb-f82bf10cc6e9\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.87301%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.5873015873015872% 1.5873015873015872% 1.5873015873015872% 1.5873015873015872%\" id=\"el-a4139ff8-b9ec-49aa-af2d-15fbfcf434ed\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">With your knees bent and feet flat, lie on your back. Lift your hips towards the ceiling and lower them slowly. Glute bridges will tone your thighs and hamstrings. &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:52.75081%;width:73.54369%;height:5.01618%;opacity:1\">\n<div id=\"anim-d1a15305-fd6a-467e-9238-05ef320ef007\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-1b60b278-57c9-4960-b20e-9ff46cf5d34c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-116.50165%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6600660066006601% 0.6600660066006601% 0.6600660066006601% 0.6600660066006601% \/ 6.451612903225806% 6.451612903225806% 6.451612903225806% 6.451612903225806%\" id=\"el-0a1c7312-e454-420e-9d67-30a42dfc3340\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.8151815181518145% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">5. <\/span><span style=\"font-weight: 700; color: #fff\">Glute Bridge &nbsp;<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:91.26214%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-f51aa0b3-df5c-45dc-9e41-d7e955e03120\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-35086a45-03e9-4791-978e-c0247970854b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-124.99999%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-f57610a4-e502-4582-9784-0dd67f970dbe\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-4fd43388-7849-454c-8fb5-275182114698\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"e49b8a2f-435d-43bf-9591-5fd489965417\" auto-advance-after=\"el-adf9af6e-5035-4af0-86f1-092aca4708a7-media\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-eb0bffe9-ae78-4e20-a5ce-71f4a5f874da [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-34.179687404002955%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-b629e117-0e27-4deb-9534-89db33333b94\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-2b3c7521-0c49-4bbd-9a90-b57640be4878\",\"keyframes\":{\"transform\":[\"translate3d(-115.87301%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-acddaec9-96ef-4934-bc35-97da7c411c1a\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f451f641-e421-4a2f-b293-b41ace60ebb9\",\"keyframes\":{\"transform\":[\"translate3d(-115.18152%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-7b705b45-eab8-4758-99e6-1558dbe9ea5c\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c130e854-270d-4b12-b5f0-887e07e42c47\",\"keyframes\":{\"transform\":[\"translate3d(-124.99999%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#fff\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-eb0bffe9-ae78-4e20-a5ce-71f4a5f874da\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;transform:scale3d(-1, 1, 1)\" class=\"mask\" id=\"el-adf9af6e-5035-4af0-86f1-092aca4708a7\">\n<div style=\"position:absolute;width:316.04939%;height:100%;left:-108.02469%;top:0%\" data-leaf-element=\"true\"><amp-video autoPlay=\"autoplay\" poster=\"https:\/\/cdn.coverr.co\/videos\/coverr-leg-workout-on-steps-9219\/thumbnail?width=1920\" artwork=\"https:\/\/cdn.coverr.co\/videos\/coverr-leg-workout-on-steps-9219\/thumbnail?width=1920\" title=\"A traveling shot of a woman doing a leg workout on the outdoor steps. \" alt=\"A traveling shot of a woman doing a leg workout on the outdoor steps. \" layout=\"fill\" noaudio=\"noaudio\" id=\"el-adf9af6e-5035-4af0-86f1-092aca4708a7-media\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.coverr.co\/videos\/coverr-leg-workout-on-steps-9219\/1080p.mp4\"\/><\/amp-video><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.54693%;width:100%;height:120.55016%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-d564ef20-cde0-4902-920a-dc5e9f375a81\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:63.1068%;width:76.45631%;height:20.38835%;opacity:1\">\n<div id=\"anim-b629e117-0e27-4deb-9534-89db33333b94\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-2b3c7521-0c49-4bbd-9a90-b57640be4878\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.87301%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.5873015873015872% 1.5873015873015872% 1.5873015873015872% 1.5873015873015872%\" id=\"el-f7148ae8-7eb4-4db2-93cc-0d8935753610\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Use a sturdy chair or step. Step up with one leg, bring the other up, and step down. Repeat for 12 reps per leg. Here are some thigh and core strengthening exercises to try. &nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.16505%;top:57.76699%;width:73.54369%;height:5.01618%;opacity:1\">\n<div id=\"anim-acddaec9-96ef-4934-bc35-97da7c411c1a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-f451f641-e421-4a2f-b293-b41ace60ebb9\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.18152%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6600660066006601% 0.6600660066006601% 0.6600660066006601% 0.6600660066006601% \/ 6.451612903225806% 6.451612903225806% 6.451612903225806% 6.451612903225806%\" id=\"el-03723e1d-b8c9-48b4-98bb-b160039b3c26\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.8151815181518145% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">6. <\/span><span style=\"font-weight: 700; color: #fff\">Step-Ups &nbsp;<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:91.26214%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-7b705b45-eab8-4758-99e6-1558dbe9ea5c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-c130e854-270d-4b12-b5f0-887e07e42c47\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-124.99999%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-4e02f406-8610-4d37-9177-68e35159a620\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Video by Coverr&nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-12ca0819-19c8-478f-a2ac-d89f6f724b69\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"71cdf25e-0247-43a7-b3f7-f5f1c71c8755\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-55f8c18a-1cd3-47cc-9a04-5a2e93e3484d\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d2b3d70e-6d5c-499a-a531-50fdda704aa2\",\"keyframes\":{\"transform\":[\"translate3d(-115.14196%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-57f4b666-de77-49b9-a9de-c5fc68a65cbc\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-533d95cb-daa5-47c8-8fb4-5435750b02f8\",\"keyframes\":{\"transform\":[\"translate3d(-115.00001%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-4a0cde5e-80df-4e18-a7f9-bbe8cfd9c079\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-4e65e3c8-6cff-4d48-b087-783b932e564b\",\"keyframes\":{\"transform\":[\"translate3d(-124.00001%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-16de0b11-eaa9-4918-a0d6-ee54fec02b9a [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(48.24999968598301%, 0, 0)\",\"translate3d(0%, 0, 0)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#f3e8e2\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-16de0b11-eaa9-4918-a0d6-ee54fec02b9a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-78eff0de-3d4a-4f23-aee3-da40fc95bd7e\">\n<div style=\"position:absolute;width:193.23672%;height:100%;left:-93.23672%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/wall-sit-600-demo.jpg\" alt=\"wall-sit-600-demo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/wall-sit-600-demo.jpg 1000w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/wall-sit-600-demo-870x800.jpg 870w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/wall-sit-600-demo-768x707.jpg 768w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/wall-sit-600-demo-435x400.jpg 435w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/04\/wall-sit-600-demo-150x138.jpg 150w\" sizes=\"(min-width: 1024px) 87vh, 194vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-4.85437%;top:-11.8123%;width:109.2233%;height:123.78641%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-3828200f-727d-438d-a0c5-993907da7b08\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:61.48867%;width:76.94175%;height:20.38835%;opacity:1\">\n<div id=\"anim-55f8c18a-1cd3-47cc-9a04-5a2e93e3484d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-d2b3d70e-6d5c-499a-a531-50fdda704aa2\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.14196%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 1.5873015873015872% 1.5873015873015872% 1.5873015873015872% 1.5873015873015872%\" id=\"el-a28aca63-8760-4386-b35a-df5537427842\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Consistency is key! These workouts and a balanced diet can tone your thighs. Set goals, stay motivated, and have a happy journey towards strong legs!&nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:56.47249%;width:77.6699%;height:5.01618%;opacity:1\">\n<div id=\"anim-57f4b666-de77-49b9-a9de-c5fc68a65cbc\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-533d95cb-daa5-47c8-8fb4-5435750b02f8\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-115.00001%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.625% 0.625% 0.625% 0.625% \/ 6.451612903225806% 6.451612903225806% 6.451612903225806% 6.451612903225806%\" id=\"el-f5d97141-5457-4d34-b178-66eacb04b12b\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.7187499999999996% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:0.9;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Conclusion<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:89.80583%;width:48.54369%;height:2.75081%;opacity:1\">\n<div id=\"anim-4a0cde5e-80df-4e18-a7f9-bbe8cfd9c079\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-4e65e3c8-6cff-4d48-b087-783b932e564b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-124.00001%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1% 1% 1% 1% \/ 11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294%\" id=\"el-d7574447-9d46-4240-96a4-b6a7cc9e4913\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.48544921875000036% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.2;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #eee\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-dd8a7d49-4bcb-4dfa-919a-65ce63df501c\">\n<div 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class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#bdb4b2\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-9ca5f793-10e5-4d98-997d-2ed76ababa58\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-16.69272%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/11\/cropped-sporty-man-stretching-hurt-neck-scaled-1.jpg\" alt=\"sporty-man-stretching-hurt-neck\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/11\/cropped-sporty-man-stretching-hurt-neck-scaled-1.jpg 640w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/11\/cropped-sporty-man-stretching-hurt-neck-scaled-1-600x800.jpg 600w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/11\/cropped-sporty-man-stretching-hurt-neck-scaled-1-300x400.jpg 300w,https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2024\/11\/cropped-sporty-man-stretching-hurt-neck-scaled-1-150x200.jpg 150w\" sizes=\"(min-width: 1024px) 60vh, 133vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.54693%;width:100%;height:118.4466%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-59e531ef-d34f-4816-a3f6-eb5429bbaa81\">\n<div class=\"fill\" style=\"background-image:linear-gradient(0turn, rgba(0,0,0,0.82) 15%, rgba(0,0,0,0.4) 65%);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:30.82524%;top:97.411%;width:38.59223%;height:2.589%;opacity:1\">\n<div id=\"anim-dae37ab2-a515-4d70-9eed-747cc35b3b1a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.257861635220126% 1.257861635220126% 1.257861635220126% 1.257861635220126% \/ 12.5% 12.5% 12.5% 12.5%\" id=\"el-491a3228-0060-4b1e-bec4-3357dbec211a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.14408903301886702% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.194175em;line-height:1.4;text-align:center;padding:0;color:#000000\"><span><span style=\"color: #f9f9f9\">Photo by Freepik<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:1.77994%;width:22.57282%;height:3.23625%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-be4c71ea-2ce1-422a-96c4-3d0d2252f1c1\">\n<div style=\"position:absolute;width:105.75596%;height:100%;left:-2.87798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png\" alt=\"Web logo\" srcSet=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2023\/01\/Web-logo.png 418w\" sizes=\"(min-width: 1024px) 10vh, 23vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.8932%;top:67.96117%;width:76.45631%;height:8.89968%;opacity:1\">\n<div id=\"anim-10eefa59-3d29-4cf3-b935-94df416fb413\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 3.6363636363636362% 3.6363636363636362% 3.6363636363636362% 3.6363636363636362%\" id=\"el-239c67d3-2a0c-427d-91a1-617261090b3f\"><a href=\"https:\/\/nutrabay.com\/magazine\/?post_type=web-story&amp;p=25445\" data-tooltip-icon=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/06\/cropped-cropped-cropped-nutrabay-1-3.png\" data-tooltip-text=\"Exercises for Neck Pain &amp; Stiffness Relief\" target=\"_blank\" rel=\"noreferrer\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\"><\/p>\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.9533333333333328% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:1.127;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">The Importance of Antioxidants in Your Diet<\/span><\/span><\/h1>\n<p><\/a><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:22.57282%;top:58.89968%;width:55.09709%;height:3.8835%;opacity:1\">\n<div id=\"anim-c9864826-0377-4a9f-bf1a-50771f99d916\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.881057268722467% 0.881057268722467% 0.881057268722467% 0.881057268722467% \/ 8.333333333333332% 8.333333333333332% 8.333333333333332% 8.333333333333332%\" id=\"el-209735ac-6281-442f-96b7-8a91cae8014d\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.15138869768722452% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #f9f9f9\">Here&#8217;s what to read next<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:30.82524%;top:86.56958%;width:38.34951%;height:7.11974%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:12.658227848101266% 12.658227848101266% 12.658227848101266% 12.658227848101266% \/ 45.45454545454545% 45.45454545454545% 45.45454545454545% 45.45454545454545%\" class=\"mask\" id=\"el-734df6eb-d693-40e9-a73a-56a77ae17738\"><a href=\"https:\/\/nutrabay.com\/magazine\/?post_type=web-story&amp;p=25445\" data-tooltip-icon=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/06\/cropped-cropped-cropped-nutrabay-1-3.png\" data-tooltip-text=\"Exercises for Neck Pain &amp; Stiffness Relief\" target=\"_blank\" rel=\"noreferrer\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\"><\/p>\n<div class=\"fill\" style=\"background-color:#232a37;will-change:transform\"><\/div>\n<p><\/a><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:41.01942%;top:88.02589%;width:17.96117%;height:4.04531%;opacity:1\">\n<div id=\"anim-d000843a-c812-4bf0-a2cf-51eae1998a04\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:2.7027027027027026% 2.7027027027027026% 2.7027027027027026% 2.7027027027027026% \/ 8% 8% 8% 8%\" id=\"el-695941a7-ee97-4147-993c-97ac06dcba5f\"><a href=\"https:\/\/nutrabay.com\/magazine\/?post_type=web-story&amp;p=25445\" data-tooltip-icon=\"https:\/\/cdn-magazine.nutrabay.com\/wp-content\/uploads\/2022\/06\/cropped-cropped-cropped-nutrabay-1-3.png\" data-tooltip-text=\"Exercises for Neck Pain &amp; Stiffness Relief\" target=\"_blank\" rel=\"noreferrer\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\"><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.46439505912162116% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.291262em;line-height:1.4;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #f9f9f9\">Let&#8217;s go<\/span><\/span><\/p>\n<p><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\nReferences<ol class=\"footnotes\"><li id=\"footnote_1_25446\" class=\"footnote\">100% \/ 0.5625 - 100% \/ 0.6666666666666666) \/ 2);\n                  }\n                }\n              }<\/p>\n<p>              @media not all and (min-resolution:.001dpcm) {\n                @media {\n                  p.text-wrapper > span {\n                    font-size: calc(100% - 0.5px);\n                  }\n                }\n              }<\/p>\n<p>              .page-fullbleed-area,\n              .page-background-overlay-area {\n                position: absolute;\n                overflow: hidden;\n                width: 100%;\n                left: 0;\n                height: calc(1.1851851851851851 * 100%);\n                top: calc((1 - 1.1851851851851851) * 100% \/ 2);\n              }<\/p>\n<p>              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