14th Exercise is High Glute Bridge

 Do this Exercise for 3 minutes 

03:00

The high glute bridge exercise effectively strengthens the glutes, lower back, and hamstrings, promoting improved posture and spinal alignment. It enhances core stability and pelvic control, reducing the risk of lower back pain. Additionally, this exercise increases hip flexibility and power, benefiting athletic performance and everyday movements.

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Remember: [ Drink 3 to 4 liters of water every day. 

Do Not drink it all at once; instead, 

divide it into smaller portions throughout the day. 

In total, you should consume 3 to 4 liters of water daily. ]