5 booty bands workouts you can do at home

It’s an ideal opportunity to quit concealing your thighs in loose jeans and long skirts. Dump the Spanx and rather get the opportunity to work with this brisk stretch exercise. It focuses on your upper legs and booty from each point while simultaneously lifting and normally conditioning and fixing your butt.

How it functions: Three to four days per week, following a 10-minute powerful warm-up, run for 30 seconds utilizing any cardio machine or a bounce rope. Promptly play out the primary exercise using booty bands. Keep switching back and forth among running and the activities all together. After the last exercise, rest 30 seconds. Complete 4 circuits absolute.

Complete Time: as long as 30 minutes

You will require: Jump rope, Mat, Pilates ring, Resistance band

  1. Clamshell

Stomach muscle



Circle booty bands around legs simply above knees. Lie on right side with knees twisted and stacked, and heels in accordance with glutes.


Keeping hips looking ahead and heels together, lift left knee as high as could reasonably be expected, drawing in center and glutes the whole time. Lower to begin position.




20 for every side

  1. Leg Lift




Circle the booty bands around legs simply above knees. Come to hands and knees with wrists under shoulders and knees under hips. Keeping knee twisted, center settled, and glutes drew in, lift right leg out aside and back until upper leg is corresponding with the floor. Lower leg to begin position.




20 for every side

  1. Horizontal Walks with Band at Knees

Stomach muscle



Remain with your feet somewhat more extensive than hip-width separated and put the booty bands circled marginally over your kneecaps. Twist the knees somewhat and lean forward at the hips. This will be your beginning position.


Make a medium move aside with your lead leg, at that point tail it with a little advance by your following leg, feeling the tension that the band gives on each progression aside.




20 for each side

Errors and Tips:

Abstain from locking out your knees during the activity. Keep up a slight twist all through the whole drill.

Keep your hips square all through the activity. Abstain from letting them turn as you move side to side.

Your knees ought to stay arranged over your feet the whole time. Try not to let them cavern internal during the activity.

  1. Squat with Knee Pulse

Stomach muscle



Remain with the booty bands above knees, feet hip-width separated. Push hips back and twist knees to bring down into a profound squat.


Keeping chest lifted, glutes connected with, and weight similarly over the two feet, press knees out 1 inch, at that point back to begin position.





  1. Ring Pulse

Stomach muscle



Untruth faceup with feet hip-width separated. Spot a Pilates ring between thighs. Squeezing hands into the floor, connect with abs and lift hips toward the roof into an extension position.


Keeping hips lifted, press the ring, uniting legs as close as could be expected under the circumstances. Respite, at that point discharge the press.


Marketing Hero

In 2020, the era of digital transformation is in full swing.

At this point, video, blogging, and content marketing top the list of tactics brands are investing more heavily in. Meanwhile, 97% learn about businesses online more than anywhere else.

While most brands embrace digital transformation and today’s technology through online marketing tactics like blogs, social media marketing, and email newsletters, other companies are taking things a step further by bringing some of their in-person services online.

For example, in the last year, we’ve seen beauty experts, career coaches, tax representatives, and even educators begin to schedule online classes or consultations that allow their clients to learn from them without ever having to step foot in the same room.

The growth in virtualized services makes a lot of sense. In the past, in-person services relied on strong local marketing and a good geographical business location. But, now, virtual services can open a pool of clients up nationally or internationally. Not to mention, brands that make themselves more accessible to clients might even be perceived as companies that truly care about customer experience.

While it’s still not possible to bring all businesses and services online, recently, a number of unexpected companies have gotten creative to virtualize services that originally needed to take place in a physical store or location.

If you think that some of your products or services could go completely digital, but need a bit of inspiration, here are nine innovative examples of brands that made some or all of their once-physical services virtual.

9 Brands That Made Services Virtual

Planet Fitness

Recently, after temporarily closing all Planet Fitness branches and pausing gym membership fees, Planet Fitness began offering free virtual “work-in” classes and online training.


Dial Before You Dig

What is Dial Before You Dig?

Dial Before You Dig is Australia’s free referral service for information on the location of underground infrastructure. The service is designed to protect Australia’s network of underground pipes and cables and ensure the safety of those working around this infrastructure. Dial Before You Dig acts as a single point of contact between underground asset owners and excavators.

Owners of underground infrastructure, which include telecommunications carriers, are members of Dial Before You Dig. When an excavator lodges an enquiry with Dial Before You Dig, their project information is sent to the member (for example, nbn and Telstra) and the member responds to the excavator, normally in the form of plans.

People excavating should get these plans before doing any digging work to ensure they do not damage this underground infrastructure.     

In 2014-2015, over 1.3 million Dial Before You Dig enquiries were lodged by people undertaking excavation activities, such as developers, commercial excavators, farmers and homeowners.

Why is it important?

If you don’t have plans or maps showing the location of underground infrastructure, you may inadvertently cut trunk cables or dig up and damage other underground conduit or cable. This may cut off essential services to homes and businesses until the cable is repaired by the owner of the asset.

If you caused the damage, you are likely to be liable for its repair and the cost can be significant. Having accurate information on the location of underground assets can help you avoid a potentially dangerous and expensive mistake.

If you are planning to subdivide land, there may be underground pipes and cables that need to be moved to another location. You may be required to pay an underground infrastructure owner, such as a telecommunications carrier, to move their equipment. Given it can be expensive to undertake this type of work, it is best to know what infrastructure is there and the possible costs before you start.  

How do I contact DBYD?

You can try get in touch with the Construction Consultants here




Dial Before You Dig – The Construction Consultants

‘Dial Before You Dig’ is a free, not for profit service that aims to protect Australia’s underground pipes and cables.

Essential Energy is a member of the ‘Dial Before You Dig’ service for our electricity and water networks.

It’s up to you!

Did you know that you could be held responsible for any damage caused to underground networks? The Electricity Supply Act requires you to obtain certain information before carrying out some excavation work. So next time you are planning to do some digging or excavating you should contact ‘Dial Before You Dig‘ to determine if there are any underground pipes and/or cables present.

This service is important for Essential Energy’s regional customers as damage can be caused by equipment typically used by farmers and fencing contractors.

To contact ‘Dial Before You Dig‘ call 1100 to make an enquiry about electricity cable or water pipe locations or visit the ‘Dial Before You Dig’ website.

Dial Before You Dig‘ aim to get back to you within two business days with an answer to your enquiry.

You will be supplied with a map from each authority having underground assets in your area of interest.

If necessary you will be directed to contact Essential Energy for further information.

Find out more


Planning to Dig? Don’t forget to Dial Before You Dig!

Are you planning to excavate? Have you checked all aspects of the location of the proposed excavation? Make sure you Dial Before You Dig!

Dial Before You Dig delivers a vital national community service designed to assist in preventing damage and disruption to Australia’s vast infrastructure networks which provide essential services we use every day. Protecting Australia’s infrastructure assets is crucial in keeping essential services such as electricity, gas, water and telecommunications flowing to the community.

Any project, irrespective of size, has the potential to damage assets located around the work site, leading to service interruptions, delays, costly repairs and, in the worst case scenario, injury or death. Obtaining information from Dial Before You Dig members significantly minimises these risks by providing information about the work site. Safety is a fundamental aspect of any excavation project and so Dial Before You Dig should always be the first point of contact: The Essential First Step.

Where to lodge an inquiry

Dial Before You Dig aims to educate and promote the importance of safe digging practices by providing all persons working in and around buried infrastructure with the best possible access to plans and information directly from asset owners of utility services. Lodging an inquiry is a FREE and simple process:

Most of Australia’s major infrastructure asset owners are members of Dial Before You Dig. Our unique service offers a single point of contact to request information about the infrastructure networks at the planned project site without the need to contact utility organisations individually.


Dial Before You Dig NSW/ACT

How Does The Dial Before You Dig System Work?

Anyone wishing to excavate lodges an enquiry with Dial Before You Dig at least two days prior to the excavation. Once the information is entered into the system, our program determines which members have an asset or interest in the excavation site, and sends a notification known as a referralto them. This alerts them of the intended works. Simultaneously, our system sends a Confirmation sheet to the excavator with details of the enquiry so that he can assess the correctness and advise of any discrepancies.

Once the asset owner has received the referral, they are required to respond to the excavator within two working days. The most common method of responding is by the issuing of site plans which clearly identify where the assets are located. However, members may elect to respond differently depending on the nature of the enquiry. In some cases, members contact the excavator by phone to discuss the site, or meet them on site to discuss the matter in more detail.

What Is The Expected Response Time?

Currently the accepted response time for a member to provide information to the excavator is two working days. Many asset owners who now use automation offer responses to the excavator within 30 minutes, and less. By automating the response, members are providing exceptional service at a much reduced processing cost.

How Does Dial Before You Dig Know Where The Members Assets Are Located?

We don’t exactly – but our Members do. We work with our Members to create what is known as their
Area of Interest. If an enquiry is lodged in or around this area of interest then we send that Member a
referral. Then the asset owner replies directly to the customer and this is where the asset owner’s
information or plans will describe the location of the asset in much more detail. This Area of Interest
may be a street, suburb, postcode, specific region or a corridor created around an asset centre line.
Dial Before You Dig will discuss this requirement with you and guide you as to the information we

How Much Does It Cost?

In 2019/20 the price for members in New South Wales and the Australian Capital Territory is 90 cents per referral plus  GST. The minimum annual fee is $100 plus GST for the year July to June. The Board of Directors and Management review these fees periodically with a view to offering the lowest possible price to members. We are a Not-For-Profit Association so our goal is to offer an exceptional service at the lowest price possible whilst still maintaining a sustainable business.

Are There Any Other Fees?

There is no charge to update a Member’s Area of Interest..

How Do Members receive Referrals?

Dial Before You Dig provides referral information in two standard formats to members via a
nominated email address. Dial Before You Dig members can select the most appropriate referral
method for their business processes:

  • • Adobe PDF Attachment sent via email or as a fax. Information includes contact details for the person lodging the enquiry as well as address information relating to the proposed excavation site and an image showing the proposed excavation area. This format is suitable for members that do not have a GIS system or have not adopted an automated response mechanism.
  • • Text-based Email with specific text fields. This email can also include a graphic image (gif file) attachment showing the proposed excavation site, as well as GIS information (gml file) attachment that can be used to automate the response process with a GIS system. The preferred method of sending referrals to a member is via email to a generic email address that can be accessed by one or more people and is not made redundant if a person leaves an organisation.

For example
If it is not possible to email referrals to a member then a fax can be sent as an alternative.

How Do Members Respond to Referrals?

The preferred response method for sending information to customers is via email, with fax and then
post as the next options. Dial Before You Dig encourages all customers to provide an email address
to minimise possible delays with receiving information from members.

Any plans provided to customers should have sufficient quality and clarity to ensure that they are
easily interpreted and where more than one type of pipe or cable is shown on the plan, markers used
should be able to be distinguished in black and white (e.g. use of short and long dash lines).

If plans are sent in an electronic format, they must be in a format that is suitable for printing at A4
size with a black & white printer.

The information given to customers should include at least the following:

Where information is provided by email,
the Job Number and Sequence Number should appear in the subject title
e.g. Dial Before You Dig Job No 1234567, Seq No 98765432, Street Name, Suburb

A cover sheet with;

The Job Number and Sequence Number;
Customer contact information;
Address information for the proposed work site;
Member/Asset Owner contact details for more information, explanation of plans or request for site visit;
An indication of whether or not underground networks are affected.

Plans clearly indicating;

The Job Number and Sequence Number;
Member/Asset Owner contact details;

The proposed excavation site as supplied by the customer;
The location of assets clearly marked within the excavation site and within the area covered by the plan;
Street names with property boundaries and numbers;
A legend, scale and north indicator.
Other information that is relevant for the excavation site including:

Notes relating to accuracy of information;

Technical notes relating to working close to the member’s pipes or cables;
Safety requirements for working close to the member’s pipes or cables;
Legal statements relating to liability, conditions, warranties or any other legal requirements;

A “Valid To” Date (Recommended twenty-eight (28) days from date of issue).

Currently this may vary however, Dial Before You Dig plans to move to an industry standard. Members
may also choose to respond to enquiries by meeting on site with the customer to discuss the
proposed work and the location of their underground pipes or cables.

What Other Member Responsibilities are there?

In addition to information about the location of underground assets, Dial Before You Dig Members
should also include other information about working safely at excavation sites and any permits that
may be required before work commences.

They should also provide additional assistance to customers to help understand information that is
provided including assistance with locating underground pipes and cables to minimise risk where
necessary. This assistance must at a minimum be provided by telephone and if appropriate,
arrangements should be made to meet with the customer on site if it becomes apparent that the
proposed works may impact on their safety and the safety of the infrastructure.

Members are also encouraged to support and promote the Dial Before You Dig service. Ultimately
this will help protect their valuable assets.


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