{"id":119769,"date":"2019-12-20T14:15:00","date_gmt":"2019-12-20T08:45:00","guid":{"rendered":"https:\/\/dusbus.com\/?p=119769"},"modified":"2021-05-04T11:34:45","modified_gmt":"2021-05-04T06:04:45","slug":"exercises-get-your-thighs-hips-shape","status":"publish","type":"post","link":"https:\/\/dusbus.com\/bn\/exercises-get-your-thighs-hips-shape\/","title":{"rendered":"\u098f\u0987 \u09ea\u099f\u09bf \u09af\u09cb\u0997\u09be\u09b8\u09a8 \u0989\u09b0\u09c1 \u0993 \u09a8\u09bf\u09a4\u09ae\u09cd\u09ac\u09c7\u09b0 \u0985\u09ac\u09be\u099e\u09cd\u099b\u09bf\u09a4 \u099a\u09b0\u09cd\u09ac\u09bf \u0995\u09ae\u09be\u09a4\u09c7 \u09b8\u09be\u09b9\u09be\u09af\u09cd\u09af \u0995\u09b0\u09ac\u09c7!"},"content":{"rendered":"\n<p>\u099c\u09c0\u09ac\u09a8\u09c7\u09b0 \u09a8\u09be\u09a8\u09be \u09ac\u09cd\u09af\u09b8\u09cd\u09a4\u09a4\u09be \u0993 \u09b8\u09cd\u099f\u09cd\u09b0\u09c7\u09b8\u09c7\u09b0 \u09ae\u09be\u099d\u09c7 \u0986\u09ae\u09b0\u09be \u09a8\u09bf\u099c\u09c7\u09a6\u09c7\u09b0 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srcset=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/utkatasana.jpg 1024w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/utkatasana-690x404.jpg 690w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/utkatasana-150x88.jpg 150w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/utkatasana-768x450.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u09aa\u09a6\u09cd\u09a7\u09a4\u09bf: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u09ae\u09c7\u099d\u09c7\u09a4\u09c7 \u09b8\u09cb\u099c\u09be \u09b9\u09df\u09c7 \u09a6\u09be\u0981\u09dc\u09bf\u09df\u09c7 \u09a6\u09c1\u099f\u09cb \u09aa\u09be \u098f\u09b0 \u09ae\u09be\u099d\u0996\u09be\u09a8\u09c7 \u09ab\u09be\u0981\u0995 \u09b0\u09c7\u0996\u09c7 \u09a6\u09be\u0981\u09dc\u09be\u09a8\u0964 <\/li><li>\u098f\u09ac\u09be\u09b0 \u09b6\u09b0\u09c0\u09b0\u09c7\u09b0 \u09a6\u09c1\u09a6\u09bf\u0995\u09c7 \u09b9\u09be\u09a4 \u09a6\u09c1\u099f\u09bf\u0995\u09c7 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href=\"https:\/\/dusbus.com\/bn\/sasthyo-tips-bater-byatha-theke-aram-pete-3-ti-ghoroya-tel-malish\/\">\u09ac\u09be\u09a4\u09c7\u09b0 \u09ac\u09cd\u09af\u09be\u09a5\u09be \u09a6\u09c2\u09b0 \u09b9\u09ac\u09c7\u0964 <\/a><\/li><li>\u0995\u09cb\u09ae\u09b0\u09c7\u09b0 \u0985\u0982\u09b6\u0995\u09c7 \u09b8\u0995\u09cd\u09b0\u09bf\u09df \u0995\u09b0\u09c7 \u09a4\u09cb\u09b2\u09c7 \u098f\u09ac\u0982 \u09aa\u09be\u09df\u09c7\u09b0 \u0997\u09cb\u09a6 \u09b8\u09be\u09b0\u09be\u09a4\u09c7 \u09b8\u09be\u09b9\u09be\u09af\u09cd\u09af \u0995\u09b0\u09c7 \u098f\u0987 \u0986\u09b8\u09a8\u099f\u09bf\u0964<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u09ac\u09c0\u09b0\u09ad\u09a6\u09cd\u09b0\u09be\u09b8\u09a8:<\/h3>\n\n\n\n<p>\u098f\u0987 \u0986\u09b8\u09a8 \u0995\u09b0\u09be\u09b0 \u09b8\u09ae\u09df \u09a6\u09c7\u09b9\u09c7\u09b0 \u0986\u0995\u09be\u09b0 \u0985\u09a8\u09c7\u0995\u099f\u09be \u09ac\u09c0\u09b0 \u09af\u09cb\u09a6\u09cd\u09a7\u09be\u09a6\u09c7\u09b0 \u09ae\u09a4\u09cb 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class=\"wp-block-list\"><li>\u09aa\u09cd\u09b0\u09a5\u09ae\u09c7 \u09b8\u09cb\u099c\u09be \u09b9\u09df\u09c7 \u09a6\u09be\u0981\u09dc\u09be\u09a8\u0964 \u09b9\u09be\u09a4 \u09a6\u09c1\u099f\u09cb \u099c\u09dc\u09cb \u0995\u09b0\u09c7 \u09ae\u09be\u09a5\u09be\u09b0 \u0989\u09aa\u09b0 \u09a4\u09c1\u09b2\u09c1\u09a8\u0964 <\/li><li>\u098f\u09b0\u0995\u09ae \u0985\u09ac\u09b8\u09cd\u09a5\u09be\u09df \u09a6\u09c7\u09b9\u09c7\u09b0 \u09ad\u09be\u09b0 \u09a8\u09bf\u09df\u09c7 \u0986\u09b8\u09c1\u09a8 \u09a8\u09bf\u099c\u09c7\u09b0 \u09a1\u09be\u09a8 \u09aa\u09be\u09df\u09c7\u09b0 \u0989\u09aa\u09b0\u09c7 \u098f\u09ac\u0982 \u0995\u09cb\u09ae\u09b0 \u09a5\u09c7\u0995\u09c7 \u0986\u09b8\u09cd\u09a4\u09c7 \u0986\u09b8\u09cd\u09a4\u09c7 \u09b8\u09be\u09ae\u09a8\u09c7\u09b0 \u09a6\u09bf\u0995\u09c7 \u098f\u0995\u099f\u09c1 \u099d\u09c1\u0981\u0995\u09a4\u09c7 \u09a5\u09be\u0995\u09c1\u09a8\u0964 <\/li><li>\u09b9\u09be\u0981\u099f\u09c1 \u09a8\u09be \u09ad\u09c7\u0999\u09c7 \u09ac\u09be\u09ae 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\u09ad\u09be\u09b2\u09cb \u09b9\u09df\u0964<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"> \u0989\u09aa\u0995\u09be\u09b0\u09bf\u09a4\u09be:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u09ae\u09c7\u09b0\u09c1\u09a6\u09a8\u09cd\u09a1 \u098f\u09b0 \u09b9\u09be\u09dc \u09a8\u09ae\u09a8\u09c0\u09df \u0993 \u09a6\u09c3\u09dd \u09b9\u09df\u0964 <a href=\"https:\/\/dusbus.com\/bn\/effective-herbs-cure-arthritis\/\">\u0986\u09b0\u09cd\u09a5\u09cd\u09b0\u09be\u09b0\u09be\u0987\u099f\u09bf\u09b8 \u098f\u09b0 \u09b0\u09cb\u0997 \u09a5\u09be\u0995\u09b2\u09c7 \u09b8\u09c7\u09b0\u09c7 \u09af\u09be\u09df\u0964 <\/a><\/li><li>\u09aa\u09be\u09df\u09c7\u09b0 \u09aa\u09c7\u09b6\u09c0 \u0993 \u09aa\u09be\u09a4\u09be \u09ae\u099c\u09ac\u09c1\u09a4 \u09b9\u09df\u0964 \u09a4\u09b2\u09aa\u09c7\u099f, \u0995\u09cb\u09ae\u09b0, \u09a8\u09bf\u09a4\u09ae\u09cd\u09ac\u09c7 \u09ac\u09c7\u09b6\u09bf \u09ae\u09c7\u09a6 \u099c\u09ae\u09a4\u09c7 \u09aa\u09be\u09b0\u09c7\u09a8\u09be\u0964<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u09b8\u09c7\u09a4\u09c1\u09ac\u09a8\u09cd\u09a7\u09be\u09b8\u09a8:<\/h3>\n\n\n\n<p>\u098f\u0987 \u0986\u09b8\u09a8\u09c7 \u09a6\u09c7\u09b9 \u0989\u09aa\u09b0\u09c7\u09b0 \u09a6\u09bf\u0995\u09c7 \u09a4\u09c1\u09b2\u09c7 \u09b8\u09c7\u09a4\u09c1\u09b0 \u0986\u0995\u09be\u09b0 \u09a6\u09c7\u0993\u09df\u09be \u09b9\u09df \u09ac\u09b2\u09c7 \u098f\u0987\u09aa\u09cd\u09b0\u0995\u09be\u09b0 \u09a8\u09be\u09ae \u098f\u0987 \u0986\u09b8\u09a8\u09c7\u09b0\u0964 \u0996\u09c1\u09ac\u0987 \u0989\u09aa\u0995\u09be\u09b0\u09bf \u098f\u0995\u099f\u09bf \u0986\u09b8\u09a8 \u098f\u099f\u09bf \u09b6\u09b0\u09c0\u09b0\u09c7\u09b0 \u099c\u09a8\u09cd\u09af\u0964 <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/setu-bandhasana.jpg\" alt=\"setu bandhasana\" class=\"wp-image-119777\" srcset=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/setu-bandhasana.jpg 1024w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/setu-bandhasana-690x404.jpg 690w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/setu-bandhasana-150x88.jpg 150w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/setu-bandhasana-768x450.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> \u09aa\u09a6\u09cd\u09a7\u09a4\u09bf: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0995\u09cb\u09a8\u09cb \u09b6\u0995\u09cd\u09a4 \u09b8\u09be\u09b0\u09ab\u09c7\u09b8 \u09af\u09c1\u0995\u09cd\u09a4 \u09b8\u09cd\u09a5\u09be\u09a8\u09c7 \u099a\u09bf\u09ce \u09b9\u09df\u09c7 \u09b6\u09c1\u09df\u09c7 \u09aa\u09dc\u09c1\u09a8\u0964<\/li><li>\u09aa\u09be \u09a6\u09c1\u099f\u09cb \u09b9\u09be\u0981\u099f\u09c1\u09b0 \u0995\u09be\u099b\u09c7 \u09ad\u09be\u0999\u09cd\u0997\u09c1\u09a8 \u098f\u09ac\u0982 \u0986\u09b8\u09cd\u09a4\u09c7 \u0995\u09b0\u09c7 \u0993\u09aa\u09b0\u09c7 \u09a4\u09c1\u09b2\u09c1\u09a8\u0964 <\/li><li>\u09b9\u09be\u09a4 \u09a6\u09c1\u099f\u09cb \u09a6\u09c7\u09b9\u09c7\u09b0 \u09a6\u09c1 \u09aa\u09be\u09b6\u09c7 \u09b0\u09c7\u0996\u09c7 \u0989\u09aa\u09c1\u09dc \u0995\u09b0\u09c7 \u09b0\u09be\u0996\u09c1\u09a8\u0964 <\/li><li>\u098f\u09ac\u09be\u09b0 \u09aa\u09bf\u09a0\u09c7 \u099a\u09be\u09aa \u09a6\u09bf\u09df\u09c7 \u09b8\u09c7\u099f\u09be\u0995\u09c7 \u0989\u09b2\u09cd\u09b2\u09ae\u09cd\u09ac \u0985\u09ac\u09b8\u09cd\u09a5\u09be\u09a8\u09c7 \u09a8\u09bf\u09df\u09c7 \u09af\u09be\u09a8 \u09ab\u09b2\u09c7 \u0986\u09aa\u09a8\u09be\u09b0 \u09aa\u09bf\u09a0, \u09b9\u09be\u09a4 \u0993 \u09aa\u09be \u09ae\u09bf\u09b2\u09c7 \u09b8\u09c1\u09a8\u09cd\u09a6\u09b0 \u098f\u0995\u099f\u09be \u099a\u09a4\u09c1\u09b0\u09cd\u09ad\u09c1\u099c \u09a4\u09c8\u09b0\u09bf \u0995\u09b0\u09ac\u09c7\u0964 <\/li><li>\u09a8\u09bf\u0983\u09b6\u09cd\u09ac\u09be\u09b8 \u09b0\u09be\u0996\u09c1\u09a8 \u09b8\u09cd\u09ac\u09be\u09ad\u09be\u09ac\u09bf\u0995\u0964 \u09e7\u09e6\u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 \u09a7\u09b0\u09c7 \u09b0\u09c7\u0996\u09c7 \u0986\u09ac\u09be\u09b0 \u0995\u09b0\u09c1\u09a8\u0964<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0989\u09aa\u0995\u09be\u09b0\u09bf\u09a4\u09be:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0998\u09be\u09dc\u09c7\u09b0 \u09b8\u09cd\u09a5\u09bf\u09a4\u09bf\u09b8\u09cd\u09a5\u09be\u09aa\u0995\u09a4\u09be \u09ac\u09c3\u09a6\u09cd\u09a7\u09bf \u09aa\u09be\u09df\u0964 <\/li><li>\u09ae\u09be\u09a5\u09be\u09df \u09b0\u0995\u09cd\u09a4\u09b8\u099e\u09cd\u099a\u09be\u09b2\u09a8 \u09b8\u09cd\u09ac\u09be\u09ad\u09be\u09ac\u09bf\u0995 \u09b9\u09df \u098f\u09ac\u0982 <a href=\"https:\/\/dusbus.com\/bn\/depressioner-shikar-janun-kivabe-er-theke-beriye-asben\/\">\u09ae\u09be\u09a8\u09b8\u09bf\u0995 \u099a\u09be\u09aa \u0995\u09ae\u09c7\u0964<\/a> <\/li><li>\u0989\u09b0\u09c1\u09b0 \u09b8\u09cd\u09a8\u09be\u09df\u09c1\u09b0 \u0995\u09be\u09b0\u09cd\u09af\u0995\u09be\u09b0\u09bf\u09a4\u09be \u09ac\u09be\u09dc\u09c7\u0964 <\/li><li>\u09ae\u09c7\u09b0\u09c1\u09a6\u09a8\u09cd\u09a1, \u0995\u09be\u0981\u09a7, \u09aa\u09bf\u09a0 \u0987\u09a4\u09cd\u09af\u09be\u09a6\u09bf\u09b0 \u09a8\u09ae\u09a8\u09c0\u09df\u09a4\u09be \u09ac\u09c3\u09a6\u09cd\u09a7\u09bf \u09aa\u09be\u09df\u0964<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u09b6\u09b2\u09ad\u09be\u09b8\u09a8:<\/h3>\n\n\n\n<p>\u09b6\u09b2\u09ad \u09b6\u09ac\u09cd\u09a6\u09c7\u09b0 \u0985\u09b0\u09cd\u09a5 \u09b9\u09b2\u09cb \u09ab\u09dc\u09bf\u0982\u0964 \u098f\u0987 \u0986\u09b8\u09a8 \u0995\u09b0\u09be\u09b0 \u09b8\u09ae\u09df \u09ac\u09a1\u09bf\u09b0 \u09a7\u09be\u0981\u099a \u0985\u09a8\u09c7\u0995\u099f\u09be \u09ab\u09dc\u09bf\u0982 \u098f\u09b0 \u09aa\u09c1\u099a\u09cd\u099b\u09c7\u09b0 \u09ae\u09a4\u09cb \u09a6\u09c7\u0996\u09a4\u09c7 \u09b9\u09df \u09ac\u09b2\u09c7 \u098f\u0987\u09b0\u0995\u09ae \u09a8\u09be\u09ae\u0995\u09b0\u09a3\u0964<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/salabhasana.jpg\" alt=\"salabhasana\" class=\"wp-image-119781\" srcset=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/salabhasana.jpg 1024w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/salabhasana-690x404.jpg 690w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/salabhasana-150x88.jpg 150w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/12\/salabhasana-768x450.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> \u09aa\u09a6\u09cd\u09a7\u09a4\u09bf: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u09a5\u09c1\u0981\u09a4\u09a8\u09bf \u09ae\u09cd\u09af\u09be\u099f \u098f \u09b0\u09c7\u0996\u09c7 \u0989\u09aa\u09c1\u09dc \u09b9\u09df\u09c7 \u09b6\u09c1\u09df\u09c7 \u09aa\u09dc\u09c1\u09a8\u0964 \u09b9\u09be\u09a4 \u09a6\u09c1\u099f\u09bf \u09b0 \u09a4\u09be\u09b2\u09c1 \u0986\u09a8\u09c1\u09ad\u09c2\u09ae\u09bf\u0995 \u09b0\u09c7\u0996\u09c7 \u09b6\u09b0\u09c0\u09b0\u09c7\u09b0 \u09a6\u09c1\u09aa\u09be\u09b6\u09c7 \u09b0\u09c7\u0996\u09c7 \u09a6\u09bf\u09a8\u0964<\/li><li>\u098f\u09b0\u09aa\u09b0 \u09aa\u09be \u09a6\u09c1\u099f\u09cb\u0995\u09c7 \u099c\u09dc\u09cb \u0995\u09b0\u09c7 \u0986\u09b8\u09cd\u09a4\u09c7 \u0986\u09b8\u09cd\u09a4\u09c7 \u0989\u09aa\u09b0\u09c7\u09b0 \u09a6\u09bf\u0995\u09c7 \u09a4\u09c1\u09b2\u09a4\u09c7 \u09a5\u09be\u0995\u09c1\u09a8 \u098f\u09ac\u0982 \u09ea\u09eb\u00b0 \u0995\u09cb\u09a3 \u09a4\u09c8\u09b0\u09bf \u0995\u09b0\u09c1\u09a8\u0964 <\/li><li>\u098f\u0987 \u0985\u09ac\u09b8\u09cd\u09a5\u09be\u09df \u09e9\u09e6 \u09b8\u09c7\u0995\u09c7\u09a8\u09cd\u09a1 \u09a5\u09be\u0995\u09c1\u09a8 \u09a4\u09be\u09b0\u09aa\u09b0 \u09b6\u09ac\u09be\u09b8\u09a8 \u0995\u09b0\u09c1\u09a8\u0964<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"> \u0989\u09aa\u0995\u09be\u09b0\u09bf\u09a4\u09be: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0989\u09b0\u09c1 \u0993 \u09a8\u09bf\u09a4\u09ae\u09cd\u09ac\u09c7\u09b0 \u09ae\u09c7\u09a6 \u099d\u09b0\u09be\u09a8\u09cb \u099b\u09be\u09dc\u09be \u0995\u09cb\u09b7\u09cd\u09a0\u0995\u09be\u09a0\u09bf\u09a8\u09cd\u09af \u09a6\u09c2\u09b0 \u0995\u09b0\u09c7\u0964 <\/li><li>\u0995\u09cb\u09ae\u09b0\u09c7\u09b0 \u09ac\u09cd\u09af\u09be\u09a5\u09be \u09a6\u09c2\u09b0 \u09b9\u09df\u0964 \u09af\u09cc\u09a8\u09b6\u0995\u09cd\u09a4\u09bf \u09ac\u09c3\u09a6\u09cd\u09a7\u09bf \u0995\u09b0\u09c7\u0964<\/li><li>\u09b8\u09cd\u09aa\u09a8\u09cd\u09a1\u09c7\u09b2\u09be\u0987\u09b8\u09bf\u09b8 \u0993 \u09ac\u09be\u09a4\u09c7\u09b0 \u09b8\u09ae\u09b8\u09cd\u09af\u09be \u09ae\u09bf\u099f\u09c7 \u09af\u09be\u09df\u0964<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.facebook.com\/groups\/DusBusSmartShoppingDeals\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"150\" src=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/08\/facebook-group-logo-1024x150.jpg\" alt=\"https:\/\/www.facebook.com\/groups\/DusBusSmartShoppingDeals\" class=\"wp-image-111804\" srcset=\"https:\/\/dusbus.com\/wp-content\/uploads\/2019\/08\/facebook-group-logo.jpg 1024w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/08\/facebook-group-logo-690x101.jpg 690w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/08\/facebook-group-logo-150x22.jpg 150w, https:\/\/dusbus.com\/wp-content\/uploads\/2019\/08\/facebook-group-logo-768x113.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n","protected":false},"excerpt":{"rendered":"<p>\u099c\u09c0\u09ac\u09a8\u09c7\u09b0 \u09a8\u09be\u09a8\u09be \u09ac\u09cd\u09af\u09b8\u09cd\u09a4\u09a4\u09be \u0993 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