Chair yoga-barre: Seated ballet bicycle crunches

Chair yoga-barre exercise of the day:

Seated ballet bicycle crunches #pressplay

Seated ballet bicycle crunches can be used as an office stretch break exercise or study break exercise. The benefits of this stretch is to prevent becoming 1 with the chair or couch, reduce hyper-focusing, strengthen legs and core, and relieve stress.

“Unstoppable” by Ericka Guitron is a good song to do seated ballet bicycle crunches to because the uplifting lyrics in this song can remind you that no matter the hardship, you are UNSTOPPABLE!

#rhythmicbarre #rhythmicyoga #yogabarre #getmoving

2025/1/28 Edited to

... Read moreOkay, so who else feels like they're slowly turning into their desk chair by mid-afternoon? I know I do! That's why I was so excited to discover these amazing seated bicycle crunches you can do right from your chair. Seriously, it's been a total game-changer for my energy levels and my core strength. I used to think I needed a full gym session to feel active, but this quick chair yoga-barre exercise proves otherwise! If you're looking for a quick, effective office stretch break exercise or even a study break exercise that actually makes a difference, you've got to try this. It's not just about getting up and moving; it's about engaging those core muscles that often get neglected when we're sitting for hours. It truly helps to prevent becoming one with the chair or couch and brings a new sense of awareness to your body even while seated. Here’s how I do my chair seated bicycle crunches: I start by sitting tall on the edge of my chair, making sure my feet are flat on the floor, hip-width apart. This stable base is key. I then slightly lean back, keeping my spine long and engaging my abdominal muscles. It’s crucial to maintain a straight back, avoiding any slouching. Next, I lift one knee towards my chest while simultaneously twisting my torso to bring the opposite elbow towards that knee. The goal isn't necessarily for them to touch, but to feel that deep contraction in your obliques. I make sure to exhale as I bring my knee up and inhale as I return to the starting position – controlled breathing really enhances the exercise. Then I smoothly switch sides, creating that continuous 'pedaling' motion. I usually aim for 10-15 controlled repetitions on each side, or I’ll set a timer for 60-90 seconds. Focus on the quality of the movement over speed. A common mistake I used to make was rushing through the reps or pulling on my neck with my hands. Now, I keep my hands lightly behind my head or crossed over my chest, letting my core, not my neck, do all the work. If you find this challenging, you can modify it by simply lifting your knees one at a time without the twist, or by gently tapping your elbow towards your knee without stressing the twist too much. For those looking to increase the intensity, try lifting both feet slightly off the floor before starting the crunches. This really fires up the lower abs and demands more stability from your core throughout the entire movement. Beyond the physical benefits of helping to strengthen legs and core, I've noticed a huge mental boost. It helps me reduce hyper-focusing on my screen, giving my brain a much-needed reset. It’s incredible how a few minutes of mindful movement can relieve stress and bring back some mental clarity. Sometimes, I even put on an uplifting song, like "Unstoppable" by Ericka Guitron, which was mentioned in the original content – it really helps with the rhythm and motivation, making the exercise feel less like a chore and more like a mini-celebration of movement! Integrating this into my day is surprisingly simple. I set a reminder for every hour or two, and when it goes off, I do a quick set of these seated ballet bicycle crunches. It’s a small habit, but it makes a big difference in how I feel throughout the workday, preventing that afternoon slump. So, next time you're feeling a bit stiff or mentally drained at your desk, give this quick seated bicycle crunch chair workout a try. Your core, and your overall well-being, will definitely thank you for it!

Related posts

AND IT ONLY TOOK ME 2 WEEKS?!
Still can’t believe how fast this worked omg 😳💖 I wasn’t even expecting results this quick — now everyone’s asking what I did 👀 It’s giving glow-up era energy ✨ Save this if you’re ready for your 2-week transformation too 💋 #GlowUpJourney #TransformationInspo #GirlyVibes #Effortles
Lumi💖

Lumi💖

5222 likes

A collage of fitness-related images including sneakers, socks, a smartwatch, kettlebells, a water bottle, and gym equipment, with the overlay text 'Ab/Belly Workouts' and 'Keep pushing'.
An infographic titled 'WOMEN' illustrating six ab exercises: Crunches, Lying Leg Raises, Weighted Russian Twists, Flutter Kicks, Alternate Heel Touches, and Bicycles, with specified sets, reps, and rest times.
A text-based image detailing an 'Ab Workout **intense**' routine, listing exercises like crunches, Russian twists, knee tucks, hip bridges, leg raises, and plank dips, with instructions to repeat 3 times and suggestions for results.
Ab Workouts
#abs #absstrength #absworkout #abworkout #abworkouts
Makenna

Makenna

7627 likes

Lose the fupa + overhang without crunches
Why it’s great (especially for postpartum/DR-safe core work): • Builds deep core + pelvic floor strength without crunching. • Tones lower abs and helps with overhang/FUPA. • Strengthens glutes + quads for stability. • Improves spinal alignment + posture. 👉
Jas | Postpartum Recovery

Jas | Postpartum Recovery

20.1K likes

LOWER ABS
Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #absstrength #bodytransformation #gymmotivation #fitnesslifestyle #gymmotivation
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

4502 likes

A white card overlays a blurry gym background, displaying a '5 Day Workout Split' with exercises for Legs, Push, Pull, Cardio/Abs, and Active Recovery. The card specifies 8-10 reps X 3 sets and includes a 'Swipe' indicator.
A white card on a textured background details 'Monday: Legs' exercises. It lists and describes Hip Thrusts, Romanian Deadlifts (RDLs), Goblet Squat, Quad Raises, and Bulgarian Split Squat, with a peach emoji next to the title.
A white card on a textured background outlines 'Tuesday: Push (Chest, Shoulders, Triceps)' exercises. It lists and describes Dumbbell Chest Press, Close Grip Dumbbell Chest Press, Shoulder Press, Tricep Pushdowns, Skull Crushers, and Shoulder Raises.
✨ Ready to Crush Your Fitness Goals? ✨
Here’s an effective 5-day workout split to keep you strong and energized! 💪 Swipe through each photo for quick how-to’s! Save for later bestie 🍋 8-10 reps X 3 sets Monday: Legs 🍑 • Hip thrusts (glutes, hamstrings) • RDLs (hamstrings, lower back) • Goblet squat (quads, glutes, core)
Uhhmerika

Uhhmerika

2188 likes

A top-down view of a person's feet in white sneakers on a gym floor, next to a bench with dumbbells and a water bottle. Text asks about a 5-day glute growth and slim waist workout plan, with a response 'I got you->'.
A black screen displays the 'Day 1: Glutes & Core' workout plan, including warm-up, exercises like Barbell Hip Thrusts and Cable Kickbacks, and a Stairmaster finisher. It also shows the date and a 'Follow for more' prompt.
A black screen displays the 'Day 2: Upper Body Strength' workout plan, including a rowing machine warm-up, exercises like Dumbbell Bench Press and Lat Pulldowns, and a HIIT sprints finisher. It also prompts to 'Check link in bio'.
5 day workout plan for glute growth 🍑🔥
#glutesworkout #glutes #gymmotivation #gymgirlie #gymlifestyle
EmmaJo

EmmaJo

1626 likes

A woman with long blonde hair, wearing a white crop top, denim shorts, and red high heels, stepping out of a black SUV. The image is titled "THE FITNESS PLAN YOU NEED TO GO FROM PETITE TO THICK BADDIE."
A woman performing a squat in a gym, illustrating the Monday lower body strength training routine. The text lists exercises like squats, Romanian deadlifts, walking lunges, leg press, and calf raises with sets and reps.
A woman's toned midsection, illustrating the Tuesday cardio and core workout. The text lists HIIT cardio, planks, Russian twists, bicycle crunches, and flutter kicks with sets and reps/duration.
From Petite To Thick Baddie: Your Fitness Plan 🏋🏾
You can be thick in three months if you know how to workout and what to eat to get there. SAVE THIS FOR LATER GWORL!!! 🔐💁🏽‍♀️ Part 1: YOUR FITNESS PLAN 💕 Welcome to part one of "Petite to Thick Baddie," where I'll guide you through exercises tailored for your body type, targeti
Jodelle D

Jodelle D

5607 likes

Does crunches make your back hurt?
It’s okay it happens. This doesn’t mean you can’t work on your abs. Here are some of my favorites💖 Each exercise is done for one minute and repeat this circuit for 3 to 4 rounds. #lemon8fitnesstips #absstrength #abseparation #absactivated #abworkoutsforwomen #bodytransformation #lemon
iamcurvybae

iamcurvybae

13.3K likes

💪✨ 7 Day Beginner Gym & Workout Routine ✨💪
❄️ New year, new season to build strength and confidence! If you’ve been wanting to start your fitness journey but don’t know where to begin, this beginner-friendly winter gym routine is here to guide you! 💪 From strength training to cardio and active recovery, this plan is designed to help you fee
Caroline 🫶🏼

Caroline 🫶🏼

6301 likes

Stop Doing Crunches, Get 6 Pack Abs With This
Simple Ab Routine to Get Abs Like Me 👇 Crunches and sit-ups are overrated, this ab routine is better and will get you a better and stronger core! Do you have abs?
mrdiversify

mrdiversify

3955 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.
Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.
Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.
Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳
How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This
Chalie_Baker

Chalie_Baker

3618 likes

3 more days until Fitness challenge!
#homeworkout #athomeworkout
Lovediamondly

Lovediamondly

147 likes

A person in pink shorts stands with their back to a mirror, showcasing their glutes. The image has a text overlay that reads "BBL ALLEGATIONS Guide" in pink and yellow.
A black background with white text outlining a glute workout routine. It lists exercises like donkey kicks, fire hydrants, hip thrusts, lunges, squats, sumo squats, and rainbow kicks, with reps and a reminder about body positivity.
A black background with white text detailing a "Glutes from home" workout. It lists various exercises like lunges, squat jumps, glute bridges, and donkey kicks, with recommended repetitions and peach emojis.
BBL ALLEGATIONS
#newyeargoals #newyear2025 #bootyexercises #bootysculpt #bblallegations Atlanta
AAlexis_Brianna

AAlexis_Brianna

813 likes

🔥 February At-Home & Gym Workout split 🔥
A gym + home-friendly plan to stay active, burn fat, and build strength! 💪 Let’s stay consistent all month! This year is all about becoming our best selves stronger, healthier, and more disciplined! 💪✨ Let’s kick off February with focus and consistency. If you fall off, don’t quit just start aga
Kyy

Kyy

15K likes

A woman holding a dumbbell, taking a mirror selfie, with overlay text "Exercises - Routine - Nutrition - Mindset HOW TO SLIM YOUR ENTIRE BODY In a healthy, effective and Easy Ways."
A 4-week home HIIT plan detailing daily workouts including lower body, upper body, cardio, core, yoga, stretching, and active recovery for each day of the week.
A comprehensive list of food items categorized into Veggies, Dry & Canned Foods, Dairy & Dairy Substitutes, Meat & Meat Substitutes, Fruit, Condiments & Seasonings, and Snacks for macro-friendly meals.
How to Reduce Fat and Slim your Entire Body
The Best Exercises to help you Lose weight: Cardiovascular exercises: Cardio exercises elevate your heart rate, increasing calorie burn and improving cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week,
Chalie_Baker

Chalie_Baker

1773 likes

A person with defined abdominal muscles is shown in grey workout attire, holding their waistband. Overlay text reads "Eating For Your ABS" in red, with "Ask Lemon8" and a Lemon8 logo featuring a flexing lemon character.
The title "Diet for Abs" is displayed, with text explaining the crucial role of diet in achieving sculpted abs. Surrounding images include a jump rope, spinach, orange slice, eggs, a resistance band, and a soda can.
The title "Foods to Eat" is presented, followed by a list of beneficial foods for abs, including fruits, vegetables, whole grains, nuts, seeds, fatty fish, legumes, and tea. Small food icons illustrate the categories.
How to Eat for Defined ABs + Different Workouts
Your kitchen isn't just for cooking; it's your secret weapon in the battle for abs. 🍋Nutritious, Whole Foods: Filling your diet with fruits, veggies, whole grains, healthy fats, and high-protein items is crucial. These foods are packed with essential nutrients✅, antioxidants✅, and fi
Chalie_Baker

Chalie_Baker

1737 likes

Postpartum mamas! STOP 🛑doing crunches ❌
Postpartum mamas, let’s talk crunches—aka, the exercise you don’t want to be doing right now! They put too much pressure on your healing core, can make diastasis recti worse, and don’t actually help rebuild deep core strength. Instead, focus on breathwork, deep core activation, and functional movem
Erin 🌺✨| Fitness Coach

Erin 🌺✨| Fitness Coach

1991 likes

A first-person view of legs on an exercise mat, with text overlay indicating 'Pilates From Home', '1 Hour', '60 min', 'Calories 450', and '3 levels', suggesting a home Pilates workout with calorie burn and difficulty options.
An infographic titled 'PILATES WORKOUT' displaying various Pilates exercises categorized by 'TOTAL BODY', 'UPPER BODY', 'CORE', and 'LOWER BODY', with illustrations for each movement.
An infographic titled 'YOGA ROUTINE for GLUTES + LEGS', illustrating 15 yoga poses like Fire Hydrant Kick, High Lunge, Warrior II, and Bridge, with instructions for holding and repeating poses.
✨Lose Weight and Tone your Body with Pilates✨
Beginner, Intermediate and Advanced 60 minute workouts below💕 ✨Beginner✨ 💕Warm-Up (10 minutes): 🌸Deep Breathing: Begin with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and prepare your body. 🌸Cat-Cow Stretch: Move into gentle cat-cow str
Chalie_Baker

Chalie_Baker

4142 likes

Want abs with no crunches/sit ups?
Kettbell Abs 🏋🏽‍♀️ (Save for later) Some people REALLY don't like getting on the floor for abs/core training. Here are some easy ways to still keep that core tight! 3 sets x 15 reps #Fitness #gymgirlvids #aybl #htx #weighttraining
Sweetss

Sweetss

1094 likes

20 Exercises to Shrink and Tone your Waist⏳
💕My Advice: ⌚️Calorie Tracking: Use a food diary or mobile app to track your daily calorie intake and ensure you're in a calorie deficit to promote fat loss, including around the stomach area. ⚖️Macronutrient Balance: Focus on a balanced diet that includes adequate protein, healthy fats,
Chalie_Baker

Chalie_Baker

7867 likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.
A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.
A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.
Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋
Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l
Chalie_Baker

Chalie_Baker

10.8K likes

A woman in black athletic wear stands in a gym, holding a phone. Text overlay reads "Sculpting Abs and Grow Glutes" and "Nutrition Exercises & myths," indicating the article's focus on fitness and diet.
A list of Glute Maximus Exercises, including Squats and Deadlifts, is presented with checkboxes. Below, a myth about weightlifting making women masculine is debunked, explaining that it enhances feminine curves.
A list of Glute Medius and Minimus Exercises, such as Side-Lying Leg Lifts and Clamshells, is shown. A myth about 'toning' muscles without building bulk is clarified, emphasizing muscle building and fat reduction.
🍑Grow Big Glutes & Well-Defined Abs + Nutrition ℹ️
🍑Glute Maximus Exercises🍑 🍑Squats: Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then return to standing. Aim for 3-4 sets of 8-12 reps. 🍑Deadlifts: Stand with feet hip-width apart, hinge at your hips to lower the weights towards th
Chalie_Baker

Chalie_Baker

4214 likes

Workout Schedule to See Growth & Progress
❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1
Chalie_Baker

Chalie_Baker

4576 likes

A woman in a dark bikini stands on a beach with waves. Text overlay reads 'Flat Stomach Routine Based on your Body Type'. Stylized body shapes are at the top, and 'lemon8 @charlie_baker' is at the bottom.
Text details diet and workout advice for an Hourglass body type, focusing on maintaining curves with balanced macros, HIIT, and core training, avoiding heavy obliques. An illustration of an hourglass figure is included.
Text outlines diet and workout advice for an Apple body type, emphasizing low-carb, high-protein, steady-state cardio, and full-body strength training to reduce midsection fat. An illustration of an apple figure is included.
SNATCHED Waist: Ultimate Guide for ALL Body Types⏳
Whether you're looking to rock that hourglass figure, define your curves, or simply feel more confident in your skin, getting a snatched waist is a goal many of us share. The good news? You can achieve a slimmer waist no matter where you're starting from. Let's dive into a detailed
Chalie_Baker

Chalie_Baker

9501 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".
Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.
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
Chalie_Baker

Chalie_Baker

508 likes

Workout Routine to get you Summer Body Ready
If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul
Chalie_Baker

Chalie_Baker

1047 likes

A woman shows her toned abs in a mirror selfie, with a large 'Abs' text overlay and an abdominal workout poster in the background, promoting fitness information.
A list of five recommended mobile applications for health and ab exercises, including MMA Spartan System, Six Pack 30 Day Workout, Lose Belly Fat at Home, Daily Yoga for Abs, and 7-Minute Workout, with their respective icons.
A detailed abdominal workout poster illustrating various exercises like crunches, leg raises, and side bends, with a central diagram highlighting different core muscles and a muscle color code.
🧠Get Informed - Get Fit🔥: Melt Away Tummy Fat 🥵
Let’s talk about abs. Let me be real with you—getting abs and keeping them is no easy feat. It takes time, dedication, and a whole lot of effort. 🍋First off, don’t feel pressured to chase abs just because it’s the “in” thing or the start of a new year. Remember, everyone’s body is differ
Chalie_Baker

Chalie_Baker

371 likes

Easy Couch Workout 🏋🏾‍♀️
On days where I don’t feel like leaving the couch, l’ll bring a bit of the gym to my sofa. These are easy exercises to do while watching a show, and make me feel less guilty if I decide to skip a gym session. Flutter kicks Crunch kicks Bicycle crunches Seated crunch kicks Seated marche
Ashara Wilson

Ashara Wilson

222 likes

4 Deep Core Exercises, Better than Crunches
#workout #workouts #core #coreworkout #Fitness
laurensolomonfitness

laurensolomonfitness

802 likes

A woman performs a glute bridge exercise with a kettlebell on a mat, with text overlay 'Get Snatched From Home' and 'Sweat It Out at Home'.
An illustration of various glute exercises including Goblet Squat, Weighted Glute Bridge, Bulgarian Split Squat, Fire Hydrants, Wall Sit, and Dumbbell Side Lunge, with sets and reps indicated.
Illustrations of glute exercises like Barbell Squat, Barbell Step-up, Donkey Kicks, Side Leg Raise, and Single Leg Glute Bridge, with a note about alternative workouts and bodyweight exercises.
Snatch your Body from Home by Summer 🤩🍑
Hey ladies, I understand! Not everyone has the luxury of hitting the gym or feels at ease working out in that environment all the time. So, in today's post, I'll provide you with workout examples that you can easily do from the comfort of your home. I'll break it down into full-body
Chalie_Baker

Chalie_Baker

803 likes

SEATED CORE WORKOUT -SNATCH YOUR CORE AT HOME
Strengthen your core from a seated position—no crunches needed! 🔥 10 reps of each exercise 3 times total This workout is perfect for engaging those deep core muscles without lying down. We’re moving through single-leg diamond crunches, full diamond crunches, bent knee crunches, and knee-tu
Ericka Taylor

Ericka Taylor

234 likes

Drop crunches and pick up these ab workouts
Day 1 V-Sit: Begin in a seated position with hands and feet on the floor. Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Reach your arms straight forward or reach up toward your shins as you can Alternative:
iamcurvybae

iamcurvybae

160 likes

A group of women in a bright studio performing barre exercises, using chairs as a barre. The central woman smiles while lifting her leg, demonstrating a barre position, with others in the background also engaged in the workout.
A text overlay titled "Barre Workout Positions" listing and describing five common barre exercises: Plie, Tendu, Releve, Battement, and Chair Pose, detailing their movements and benefits.
A text overlay outlining "Week 1: Foundations" of a 4-Week Barre Workout Plan, detailing daily exercises like Plie, Tendu, Chair Pose, Releve, Battement, and a core exercise, along with warm-up, cool-down, and rest days.
Elevate Your Fitness: Discover the Power of Barre
Barre workouts are an energetic and fun way to get a full-body workout, suitable for everyone from beginners to seasoned fitness enthusiasts. Imagine combining the grace of ballet with elements of Pilates and some contemporary leg exercises—all while focusing on building strength and improving alig
Nemesis15

Nemesis15

2 likes

A woman in athletic wear takes a mirror selfie in a gym, smiling and showing her abs. The text overlay reads, "A gym split you can do with your 9-5:". Other gym-goers and equipment are visible in the background.
A black background displays a weekly gym split schedule. It lists workouts for Sunday (Glutes & Quads), Monday (Active Rest), Tuesday (Abs & Cardio), Wednesday (Glutes & Hamstrings), Thursday (Active Rest), Friday (Glute Medius), and Saturday (Abs & Cardio).
A black background details the "Glutes & Quads" workout. It includes a 10-minute warmup (Stairmaster, squats, kicks) and a 45-minute workout with Back Squats, Reverse Lunges, Single Leg Hip Thrust, and Quad Extension exercises.
A gym split you can do with your 9-5
If your short on time you gotta be smart with it🤞
Moreofmaly

Moreofmaly

1693 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑
☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps
Chalie_Baker

Chalie_Baker

1575 likes

Bicycle Crunch Tutorial
Basic Bodyweight Tutorials: Ab Series Let’s learn how to do bicycle crunches! #abworkout #fitgirl #fitnesstrainer #beginnerworkout #exercise
Lily

Lily

132 likes

Workouts you NEED🍋💪🏼
No more guessing workouts! Full body exercises that will help you tone and strengthen all of your body! Get moving- no more “Next Monday”🍋💪🏼 #workoutoutroutine #workout #fitness #workoutsplitideas #summerbody #lemon8friends #lemon8creator #followformoretips2023
Itsslillian

Itsslillian

682 likes

A woman in athletic wear performs a cable exercise, with text overlaying 'At Home SLIMMING EXERCISES No Gym? No Problem!' and listing target audiences like college students, stay-at-home moms, and those with gym anxiety.
This image details a 60-minute no-equipment cardio workout, including a 5-minute warm-up, 50 minutes of high-intensity intervals (running, jumping jacks, burpees, mountain climbers) alternating with moderate recovery, and a 5-minute cool-down, recommended 3-4 times weekly.
This image outlines a 30-minute jump rope session, featuring a 3-minute warm-up, 24 minutes of high-intensity jump rope alternating with rest, and a 3-minute cool-down with calf stretches, recommended 5-6 times weekly.
Workouts to Melt FAT Fast🔥🍑At-Home or Dorm Room
Whether you’re a girly dealing with gym anxiety, a college student drowning in assignments, or a busy mom juggling kids, finding time to work out can feel impossible. But staying active is key to staying healthy, keeping stress in check, and slimming down. The good news? You can achieve your fi
Chalie_Baker

Chalie_Baker

760 likes

How I burn 600+ calories in a workout
🔥 Sculpted Arms, Deep Core & Incline Walk – 60-Min Morning Burn + Sauna 🔥 Cardio + strength + recovery = the perfect combo for that toned & strong feeling! 💪✨ Here’s what went down: 🚶‍♀️ Incline Walk (20 min) ✨ Start at 6.0% incline @ 3.0 mph ✨ Increase incline by 1.0% every .25 mil
Peytyn Lofland

Peytyn Lofland

421 likes

Hourglass Workout for Toned Arms & SEXY Back 🧘‍♀️✨❤️‍🔥⏳
🔥30-Minute Pilates Workout (Detailed Step-by-Step)🔥 🚨Warm-Up (5 minutes)🚨 💥Cat-Cow Stretch (8 reps) How to Do It: Start on all fours with your hands under shoulders and knees under hips. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose). Exhale, r
Chalie_Baker

Chalie_Baker

473 likes

Feel & Look 🔥HOT🔥 By Summer: (It’s 4 Weeks Away)👙☀️
Example 4-Week ✨Weight lifting/ Gym✨ Plan Weekly Structure: Day 1: Glutes + Cardio Day 2: Upper Body + Cardio Day 3: Legs + Cardio Day 4: Upper Body + Cardio Day 5: Glutes + Cardio Day 6: Cardio/Running/HIIT Day 7: Active Recovery Repeat every week, repeated every month ❤️ ———————
Chalie_Baker

Chalie_Baker

1344 likes

A person in a black crop top and red leggings takes a mirror selfie, with text overlays 'Workout Split' and 'As an athlete'. The image features a decorative white mirror frame and a Lemon8 watermark.
A black screen displays the Monday/Thursday leg and abs workout, including sumo squats, lunges, RDLs, bodyweight squats, bicycle crunches, toe taps, planks, and a cool-down walk. It also shows the Tuesday/Friday upper body and cardio routine.
A black screen displays the Wednesday/Saturday plyometrics workout, including single leg line hops, pogo jumps, depth drops, seated vertical jumps, weighted squat jumps, bodyweight squat jumps, and a 20-minute cardio walk.
Workout Split- As an Athlete
This is my current workout split that I do as an athlete!! I do this to work on my explosiveness and speed, for a volleyball player. #athlete #workout #volleyball
audreycariveau

audreycariveau

312 likes

Ab Exercises You Can Do from Bed to get a 6 Pack🛏️🔥
Warm-Up: Dynamic Stretching (3 minutes) Before diving into the circuits, start with some dynamic stretching to get your muscles warm and ready. Cat-Cow Stretch: Begin on all fours, even if you're on the bed. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat). Thi
Chalie_Baker

Chalie_Baker

236 likes

Crunches worsen the mom pooch. Heal instead.
I wish more moms were told… 100 crunches push pressure into your belly They don’t fix the postpartum core But 2–5 minutes a day of the right exercises can finally relax the mom pooch. #postpartumworkout #postpartumcoreworkout #diastasisrectiworkouts #bellyfatloss #bellyfatburner
Violetta - Postpartum Coach

Violetta - Postpartum Coach

45 likes

See more