LIFT THE WEIGHTS

2025/10/30 Edited to

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One Move To Lift, Shape Your Glutes 🍑
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A woman in black workout attire poses with her back to the camera, highlighting her glutes. The image features text overlays "PILATES GLUTE WORKOUT" and "SWIPE," indicating a workout guide.
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A woman on all fours performs a leg lift, extending her leg straight back with pink ankle weights. The text overlay "Leg lifts" identifies the exercise in a mirrored studio.
PILATES GLUTE WORKOUT (ankle weights only)
Lift & grow your glutes from home with this Pilates workout. All you need to get started is a pair of ankle weights & your mat. Workout details ⬇️ 1. Donkey kicks x 15 bend your knee, flex your foot, & kick towards the ceiling. This will target your upper glutes like crazy. On the 1
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Snatch the back of your UPPER ARMS!
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A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".
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Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.
Achieve the Pilates Body with Weights: Get Toned🍑🥵
🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca
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can you tone without lifting weights? 🏋️⭐️
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weights required 💞
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LIFT THE HEAVY $*!+
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Get the dump! (5 minute leg day warm up)
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Low-Impact For The Win!
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NEWSFLASH• Lift the weights Ladies 💕
✨Too many times I hear it: “I don’t want to lift heavy—I just want to tone.” Let’s be real... “Tone” is just a softer word for MUSCLE. You want curves? Definition? A silhouette that turns heads? That comes from lifting weights, building strength, and fueling your body right. ✨ The women you a
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A woman in purple athletic wear stands in a gym, with text overlay announcing "Tips for beginners learning how to lift: top 3 pieces of advice" and a dumbbell icon.
A woman performs a cable exercise, illustrating the tip that "quality of reps is more important than quantity" for building muscle, focusing on challenging "effective reps."
A woman holds a dumbbell, demonstrating the tip to "track your weights, reps and sets" to ensure progressive overloading and better workout results.
Top 3 tips for beginners learning to lift
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A split image showing a woman's body transformation, with the left side showing her before and the right side showing her with visible '11' ab lines, illustrating her fitness journey.
A collage of four food images illustrating nutrition principles: high volume, low calorie fruit; high protein meat; small meals of eggs and sausage; and tacos representing the 90/10 rule.
A woman performing heavy hip thrusts on a weight machine in a gym, demonstrating a 'heavy leg days' training approach.
How I got the “11” ab lines
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Glute Workout | ankle weights
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cardio or weights first?
wondering whether to do cardio or lift weights first is a common question, and very goal dependent! if your goal is to build muscle and/or strength, then you want to ensure you’re doing your cardio sessions after lifting first. this ensures your energy is going towards your lift, and you aren’t
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Lift Heavy Back Workout For Women
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Build Glutes at Home with Ankle Weights
I haven’t had a glute workout this good in a minute. I’m currently on day two of soreness. Plus, I can’t forget about all the pistol squats I did to start this workout😆🥲 Not too long ago I realized that I wasn’t enjoying my workouts like usual. Yes, I was completing the reps and sets I wrote out
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A woman in black workout attire takes a mirror selfie in a gym, with text overlay "WHY YOU SHOULD LIFT & DO PILATES" highlighting the article's main topic.
A woman performs a Pilates exercise on a beach, illustrating the benefits of Pilates: core strength, improved posture, better mind-muscle connection, strengthened smaller muscles, and injury prevention.
A woman lifts weights in a gym, demonstrating the benefits of lifting: increased muscle mass, better bone health, improved body composition, increased strength, and increased resting metabolic rate.
Why you should lift & do Pilates
The ultimate compliment: practicing Pilates & lifting weights. Here are some benefits of doing both: Pilates: 🤍 Core strength Probably the best type of exercise I have found to strengthen your core. Pilates works your deepest core muscles vs outer abs. 🤍 Improved posture Sinc
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A person's feet in sneakers stand on a wooden suspension bridge over a lush, autumn-colored gorge. Overlay text reads "Walking for Weight Loss" and "Scientifically proven walking routine Q".
Text explains that 10,000 steps are linked to lower mortality, better blood sugar, and stronger bones. It also details the health risks of physical inactivity, including increased inflammation markers.
Text discusses apps and tools like walking apps and fitness trackers for tracking steps. It also outlines fat-burning walking workouts such as incline walking, intervals, and Zone 2 cardio, suggesting walking poles for added benefit.
The Walking Routine That Burns Serious Fat 👟🔥🍑
Okay, real talk? Walking is that girl when it comes to weight loss—and honestly, just living longer, feeling better, and not falling apart by the time we're 60. If you've ever thought, "Is walking really enough to help me lose weight?" the answer is YES. But there's more to the
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A woman in workout attire from behind, showcasing her glutes. Text overlays read "WORKOUTS FOR GLUTE GROWTH & ACTIVATION BUBBLE BUTT," with decorative bubbles around the text and the woman. The Lemon8 logo and username are visible at the bottom.
A white background with the title "GLUTE MAXIMUS" in red. It lists five exercises, including Barbell Hip Thrusts and Romanian Deadlifts, explaining their role in targeting the largest part of the glutes for shape and size.
A white background with the title "GLUTE MEDIUS" in red. It lists five exercises, such as Dumbbell Curtsy Lunges and Cable Lateral Leg Lifts, focusing on strengthening the side glutes for a round, lifted appearance.
The Big 3 for Building a Big Bubble Butt🍑+workouts
If you're on a mission to build a strong, round, and shapely booty, you're in the right place! Whether you're looking to grow your glutes for strength, aesthetics, or both, this guide has everything you need. I’ll dive into the best exercises for targeting each part of the glutes, a gro
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Yes, I lift. No, not trying to bulk.
Let’s be clear: lifting doesn’t make you bulky — but it will make you unstoppable. These are the weightlifting tips I wish I knew sooner, because wasting time on baby dumbbells and 30-rep sets? Couldn’t be me now. 🏋🏼‍♀️ If you want results that actually stick — strength, tone, and confidence
Simply Liz

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A person in athletic wear stands with hands on hips, showcasing glute gains. The image is titled "#Glute Gains Home Exercises For Beginners" and features a home gym background.
A person bends over to attach a 10-pound ankle weight to their leg, standing on a yoga mat. Text indicates ankle weights are optional for these exercises.
A person on hands and knees on a yoga mat, wearing ankle weights, extends one leg straight back for leg lifts. The text specifies 4 sets x 12 reps per leg.
Glute Gains at Home for Beginners w/ Ankle Weights
Here are a few of my favorite exercises to do with ankle weights or bands. What’s also great about these exercises is that if you don’t happen to have ankle weights or any bands, you can simply do them without! These are also great bodyweight exercises and you’ll still be able to feel the burn.
Alexis Nielsen

Alexis Nielsen

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A woman with blonde hair in a ponytail performs a barbell squat in a gym. The text overlay reads "WHY WOMEN SHOULD LIFT WEIGHTS," introducing the article's topic.
A woman with her back to the camera performs a lat pulldown exercise in a gym. An overlay states "Boosts Metabolism," explaining how weightlifting aids fat loss and weight management by building muscle.
A woman with blonde hair prepares to deadlift a barbell in a gym. The image highlights "Increases Confidence," explaining how continuous challenge in weightlifting builds self-assurance.
Why Women Should Lift Weights
As a personal trainer that helps women get fit, I always get asked what’s the best workout for women. My answer is always strength training, here’s why: 🔥Boosts Metabolism Muscle mass is great for your metabolism as this aids in fat loss and weight management. And weight lifting is the #1 w
Abby

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A woman in a green sports bra and matching sweatpants takes a mirror selfie in a gym, showcasing her toned physique. The background features gym equipment and artificial turf, with 'Lemon8 @madisonleeobrien' in the corner.
A woman from behind performs a lat pulldown exercise on a blue gym machine, highlighting her back muscles. Text overlays state, 'Lifting is the best way to get toned.. here's why SWIPE' and 'Lemon8 @madisonleeobrien'.
A woman in a white sports bra and blue shorts flexes her bicep while taking a mirror selfie in a gym. An overlay explains, 'Lifting weights is about building muscular endurance and reducing body fat to reveal more defined muscle lines'.
Do I need to lift weights to get toned?
The short answer- yes! That doesn't mean you need to lift a crazy amount or lift very heavy. However, lifting weights is the best way to tone your body. Lifting weights is about building muscular endurance and reducing body fat in order to reveal more defined muscle lines aka that "tone
Madisonleeobrien

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Lift the weights sis!!
What your not changing your choosing. 🙌🏾🙌🏾🙌🏾 #weightloss #weightlossmotivation #weightlossjouney #weightlossresults #FitnessJourney
BecomingHer.Krystal

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At-Home Workout (with weights)
Grab some dumbbells and try this one out! #athomedumbbellworkout #fitnessathomeworkout #fitness #workout #blackgirl
Kearia Newton

Kearia Newton

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