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🍑 Quer deixar o bumbum mais firme? Comece pelo básico. O coice no quatro apoios é simples, mas trabalha diretamente os glúteos e pode ser uma ótima opção para treinar em casa. Ele ajuda a fortalecer: ✅ glúteo máximo ✅ glúteo médio ✅ quadril ✅ core E quanto mais forte essa musculatura fica, melhor você consegue realizar movimentos simples do dia a dia, como subir escadas, caminhar e levantar da cadeira. 📌 Como fazer: 1️⃣ Fique de quatro apoios, com as mãos abaixo dos ombros. 2️⃣ Mantenha a
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