Automatically translated.View original post

Lift the ledge, baby position.ðŸĨđ💖

2025/11/4 Edited to

... Read moreāļŠāļģāļŦāļĢāļąāļšāđƒāļ„āļĢāļ—āļĩāđˆāļāļģāļĨāļąāļ‡āļĄāļ­āļ‡āļŦāļēāļœāļĨāļīāļ•āļ āļąāļ“āļ‘āđŒāļ”āļđāđāļĨāļŠāļļāļ‚āļ āļēāļžāđāļĨāļ°āļœāļīāļ§āļžāļĢāļĢāļ“āļ—āļĩāđˆāđ€āļŦāđ‡āļ™āļœāļĨāļˆāļĢāļīāļ‡ Beleaf āļ–āļ·āļ­āđ€āļ›āđ‡āļ™āļ•āļąāļ§āđ€āļĨāļ·āļ­āļāļ—āļĩāđˆāļ™āđˆāļēāļŠāļ™āđƒāļˆāļ­āļĒāđˆāļēāļ‡āļĒāļīāđˆāļ‡ āđ€āļžāļĢāļēāļ°āļ™āļ­āļāļˆāļēāļāļˆāļ°āļŠāđˆāļ§āļĒāđƒāļ™āđ€āļĢāļ·āđˆāļ­āļ‡āļ‚āļ­āļ‡āļœāļīāļ§āđƒāļŠ āļŦāļ™āđ‰āļēāđ€āļ”āđ‡āļ āļĨāļ”āļ›āļąāļāļŦāļēāļŠāļīāļ§āđāļĨāđ‰āļ§āļĒāļąāļ‡āļŠāđˆāļ§āļĒāđƒāļ™āđ€āļĢāļ·āđˆāļ­āļ‡āļāļēāļĢāļ™āļ­āļ™āļŦāļĨāļąāļšāđāļĨāļ°āļŠāļļāļ‚āļ āļēāļžāđ‚āļ”āļĒāļĢāļ§āļĄāļ”āđ‰āļ§āļĒ āđ‚āļ”āļĒāļŠāļđāļ•āļĢāļĒāļ­āļ”āļ™āļīāļĒāļĄ āđ„āļ”āđ‰āđāļāđˆ āļšāļĩāļĨāļĩāļŸ āđāļ­āļŠāļ•āļēāđāļ‹āļ™āļ˜āļīāļ™ āļ‹āļķāđˆāļ‡āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āļœāļīāļ§āđ€āļ”āđ‰āļ‡āļŠāļļāđˆāļĄāļŠāļ·āđ‰āļ™ āļ›āļāļ›āđ‰āļ­āļ‡āļœāļīāļ§āļˆāļēāļāļĢāļąāļ‡āļŠāļĩāļĒāļđāļ§āļĩ āļšāļģāļĢāļļāļ‡āļŦāļąāļ§āđƒāļˆ āļŠāļĄāļ­āļ‡ āđāļĨāļ°āļ”āļ§āļ‡āļ•āļē āļ”āđ‰āļ§āļĒāļŠāļēāļĢāļ•āđ‰āļēāļ™āđāļāđˆāļĢāļ°āļ”āļąāļšāđ‚āļĨāļāļˆāļēāļāļāļĩāđˆāļ›āļļāđˆāļ™ AstaReal@ āļ‹āļķāđˆāļ‡āļĄāļĩāļŠāđˆāļ§āļ™āļŠāđˆāļ§āļĒāļŠāļ°āļĨāļ­āļ§āļąāļĒāđāļĨāļ°āđ€āļžāļīāđˆāļĄāļ„āļ§āļēāļĄāđāļ‚āđ‡āļ‡āđāļĢāļ‡āđƒāļŦāđ‰āļāļąāļšāđ€āļ‹āļĨāļĨāđŒāļœāļīāļ§ āļŠāđˆāļ§āļ™āļšāļĩāļĨāļĩāļŸ āđ„āļĨāđ‚āļ›āđ‚āļ‹āļĄāļ­āļĨ āļ§āļīāļ•āļēāļĄāļīāļ™āļ‹āļĩ āļžāļĨāļąāļŠ āđ€āļ›āđ‡āļ™āļŠāļđāļ•āļĢāļ—āļĩāđˆāļ”āļđāļ”āļ‹āļķāļĄāļ‡āđˆāļēāļĒ āđ„āļĄāđˆāļāļąāļ”āļāļĢāļ°āđ€āļžāļēāļ° āļŠāđˆāļ§āļĒāđ€āļŠāļĢāļīāļĄāļ āļđāļĄāļīāļ„āļļāđ‰āļĄāļāļąāļ™ āļœāļīāļ§āļāļĢāļ°āļˆāđˆāļēāļ‡āđƒāļŠ āđāļĨāļ°āļŠāđˆāļ§āļĒāļĨāļ”āļˆāļļāļ”āļ”āđˆāļēāļ‡āļ”āļģāđ„āļ”āđ‰āļ­āļĒāđˆāļēāļ‡āļĄāļĩāļ›āļĢāļ°āļŠāļīāļ—āļ˜āļīāļ āļēāļž āļ™āļ­āļāļˆāļēāļāļ™āļĩāđ‰ āļšāļĩāļĨāļĩāļŸ āđ„āļĨāđ‚āļ›āđ‚āļ‹āļĄāļ­āļĨ āļāļĨāļđāļ•āđ‰āļē āļžāļĨāļąāļŠ āļ—āļĩāđˆāļĄāļĩāđ€āļ—āļ„āđ‚āļ™āđ‚āļĨāļĒāļĩāđ„āļĨāđ‚āļ›āđ‚āļ‹āļĄāļ­āļĨ 3 āļŠāļąāđ‰āļ™ āļŠāļēāļĄāļēāļĢāļ–āļ”āļđāļ”āļ‹āļķāļĄāđ„āļ”āđ‰āđ„āļ§ āļŠāđˆāļ§āļĒāļŸāļ·āđ‰āļ™āļŸāļđāļœāļīāļ§āđƒāļŦāđ‰āļ‚āļēāļ§āđƒāļŠ āđ€āļĢāļĩāļĒāļšāđ€āļ™āļĩāļĒāļ™ āļĨāļ”āļĢāļ­āļĒāđāļ”āļ‡āđāļĨāļ°āļĢāļ­āļĒāļ”āļģ āļžāļĢāđ‰āļ­āļĄāđ€āļžāļīāđˆāļĄāļ„āļ§āļēāļĄāđāļ‚āđ‡āļ‡āđāļĢāļ‡āđƒāļŦāđ‰āļœāļīāļ§āļˆāļēāļāļ āļēāļĒāđƒāļ™ āļŠāļģāļŦāļĢāļąāļšāļœāļđāđ‰āļ—āļĩāđˆāļĄāļĩāļ›āļąāļāļŦāļēāļŠāļīāļ§ āļšāļĩāļĨāļĩāļŸ āđ‚āļ›āļĢ āđāļ­āļ„ āļžāļĨāļąāļŠ āļ„āļ·āļ­āļ„āļģāļ•āļ­āļšāļ—āļĩāđˆāļŠāđˆāļ§āļĒāļĨāļ”āļŠāļīāļ§āļ—āļļāļāļ›āļĢāļ°āđ€āļ āļ— āļ—āļąāđ‰āļ‡āļŠāļīāļ§āļ­āļąāļāđ€āļŠāļš āļŠāļīāļ§āļŪāļ­āļĢāđŒāđ‚āļĄāļ™ āļĢāļ­āļĒāļŠāļīāļ§āļˆāļēāļ‡āļĨāļ‡āđāļĨāļ°āļ„āļļāļĄāļ„āļ§āļēāļĄāļĄāļąāļ™ āļŠāđˆāļ§āļĒāļŸāļ·āđ‰āļ™āļŸāļđāļœāļīāļ§āđƒāļŦāđ‰āđāļ‚āđ‡āļ‡āđāļĢāļ‡āđ„āļĄāđˆāļāļĨāļąāļšāļĄāļēāđ€āļ›āđ‡āļ™āļ‹āđ‰āļģ āđāļĨāļ°āļŠāļģāļŦāļĢāļąāļšāļ„āļ™āļ—āļĩāđˆāļĄāļ­āļ‡āļŦāļēāļāļēāļĢāļ™āļ­āļ™āļŦāļĨāļąāļšāļĨāļķāļāđāļĨāļ°āļœāđˆāļ­āļ™āļ„āļĨāļēāļĒ āļšāļĩāļĨāļĩāļŸ āļˆāļĩāđ„āļ™āļ‹āđŒ āļžāļĨāļąāļŠ āļŠāđˆāļ§āļĒāļĨāļ”āļ„āļ§āļēāļĄāđ€āļ„āļĢāļĩāļĒāļ” āļ›āļĢāļąāļšāļ­āļēāļĢāļĄāļ“āđŒ āļŠāļĄāļ­āļ‡āđ‚āļĨāđˆāļ‡ āđ‚āļ”āļĒāđ€āļ›āđ‡āļ™āļŠāļđāļ•āļĢāļ˜āļĢāļĢāļĄāļŠāļēāļ•āļīāļ—āļĩāđˆāđ„āļĄāđˆāđƒāļŠāđˆāļĒāļēāļ™āļ­āļ™āļŦāļĨāļąāļš āļšāļĩāļĨāļĩāļŸ āļĨāļđāļ—āļĩāļ™ āļžāļĨāļąāļŠ āļĒāļąāļ‡āļŠāđˆāļ§āļĒāļšāļģāļĢāļļāļ‡āļ”āļ§āļ‡āļ•āļēāđāļĨāļ°āļŠāļĄāļ­āļ‡āđƒāļ™āđ€āļĄāđ‡āļ”āđ€āļ”āļĩāļĒāļ§ āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āļĄāļ­āļ‡āļŠāļąāļ”āļ‚āļķāđ‰āļ™ āļĨāļ”āļ„āļ§āļēāļĄāļĨāđ‰āļēāļˆāļēāļāđāļŠāļ‡āļŠāļĩāļŸāđ‰āļē āđāļĨāļ°āđ€āļžāļīāđˆāļĄāļŠāļĄāļēāļ˜āļī āļŠāđˆāļ§āļ™āļšāļĩāļĨāļĩāļŸ āļ„āļ­āļĨāļĨāđˆāļē āļ‹ āļ—āļĩāđˆāļĄāļĩāļ„āļ­āļĨāļĨāļēāđ€āļˆāļ™āđ„āļ”āđ€āļ›āļ›āđ„āļ—āļ”āđŒāļžāļĢāđ‰āļ­āļĄāļ§āļīāļ•āļēāļĄāļīāļ™āļ‹āļĩ āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āļœāļīāļ§āđāļ™āđˆāļ™ āđ€āļ”āđ‰āļ‡ āļĨāļ”āļĢāļīāđ‰āļ§āļĢāļ­āļĒ āđāļĨāļ°āđ€āļžāļīāđˆāļĄāļ„āļ§āļēāļĄāļŠāļļāđˆāļĄāļŠāļ·āđ‰āļ™ āļ—āļģāđƒāļŦāđ‰āļœāļīāļ§āļ”āļđāđ€āļ”āđ‡āļāļĨāļ‡āļ­āļĒāđˆāļēāļ‡āđ€āļŦāđ‡āļ™āđ„āļ”āđ‰āļŠāļąāļ” āđ„āļĄāđˆāļĨāļ·āļĄāļšāļĩāļĨāļĩāļŸ āđ„āļŸāđ€āļšāļ­āļĢāđŒ āļ—āļĩāđˆāļŠāđˆāļ§āļĒāļ”āļĩāļ—āđ‡āļ­āļāļ‹āđŒ āļĨāđ‰āļēāļ‡āļĨāļģāđ„āļŠāđ‰ āļ‚āļąāļšāļ‚āļ­āļ‡āđ€āļŠāļĩāļĒ āļĨāļ”āļ­āļēāļāļēāļĢāļ­āļ·āļ”āđāļĨāļ°āļĢāļ°āļšāļšāļ‚āļąāļšāļ–āđˆāļēāļĒāđƒāļŦāđ‰āļŠāļĄāļ”āļļāļĨ āļœāļīāļ§āļāđ‡āļˆāļ°āđƒāļŠāļ‚āļķāđ‰āļ™āļˆāļēāļāļ āļēāļĒāđƒāļ™ āļĢāđˆāļēāļ‡āļāļēāļĒāļĢāļđāđ‰āļŠāļķāļāđ€āļšāļēāļŠāļšāļēāļĒ āļ—āļąāđ‰āļ‡āļŦāļĄāļ”āļ™āļĩāđ‰āļ„āļļāļ“āļŠāļēāļĄāļēāļĢāļ–āļŦāļēāļ‹āļ·āđ‰āļ­āļŠāļīāļ™āļ„āđ‰āļē Beleaf āđ„āļ”āđ‰āļ‡āđˆāļēāļĒ āđ† āļœāđˆāļēāļ™āļŠāđˆāļ­āļ‡āļ—āļēāļ‡āļ­āļ­āļ™āđ„āļĨāļ™āđŒāļ­āļĒāđˆāļēāļ‡ Konvy, EVEANDBOY, NEX-GEN, BEAUTRIUM, True Shopping āļŦāļĢāļ·āļ­āļˆāļ°āļŠāļąāđˆāļ‡āļœāđˆāļēāļ™ Shopee āđāļĨāļ° Lazada āļ•āļēāļĄāļĨāļīāļ‡āļāđŒāļ—āļĩāđˆāđāļ™āļ°āļ™āļģāđƒāļ™āļšāļ—āļ„āļ§āļēāļĄāļ™āļĩāđ‰āđ„āļ”āđ‰āđ€āļĨāļĒ āļāļēāļĢāđ€āļĨāļ·āļ­āļāđƒāļŠāđ‰āļœāļĨāļīāļ•āļ āļąāļ“āļ‘āđŒāļ—āļĩāđˆāļĄāļĩāļŠāđˆāļ§āļ™āļœāļŠāļĄāļ„āļļāļ“āļ āļēāļžāđāļĨāļ°āļ„āļĢāļšāļ–āđ‰āļ§āļ™āđ€āļŠāđˆāļ™āļ™āļĩāđ‰āļˆāļķāļ‡āđ€āļŦāļĄāļēāļ°āļāļąāļšāļ„āļ™āļ—āļĩāđˆāđƒāļŦāđ‰āļ„āļ§āļēāļĄāļŠāļģāļ„āļąāļāļāļąāļšāļāļēāļĢāļšāļģāļĢāļļāļ‡āļœāļīāļ§āđāļĨāļ°āļŠāļļāļ‚āļ āļēāļžāđƒāļ™āļ—āļļāļāļĄāļīāļ•āļī āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āļ„āļļāļ“āļŠāļ§āļĒāļŠāļļāļ‚āļ āļēāļžāļ”āļĩāđƒāļ™āđāļšāļĢāļ™āļ”āđŒāđ€āļ”āļĩāļĒāļ§ āļ•āļ­āļšāđ‚āļˆāļ—āļĒāđŒāđ„āļĨāļŸāđŒāļŠāđ„āļ•āļĨāđŒāļ­āļĒāđˆāļēāļ‡āđāļ—āđ‰āļˆāļĢāļīāļ‡

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A woman in blue workout attire performs a reverse plank on a gym bench, holding a dumbbell overhead. Text overlays suggest the exercises lead to a "snatched waist" and "lifted glutes," emphasizing core and glute engagement for body transformation.
This image illustrates the "reverse plank single leg knee crunch." The top frame shows the starting reverse plank with a dumbbell overhead, while the bottom frame shows the woman crunching one knee towards her chest, engaging her core and working leg.
This image demonstrates the "reverse plank alternating knee drive." The top frame shows the starting reverse plank with a dumbbell overhead, and the bottom frame shows the woman driving one knee towards her chest, maintaining core tightness.
SNATCH YOUR WAIST & LIFT YOUR A$$ WITH 3 EXERCISES
We LOVE a 2-in-1 situation🙌 These exercises work the TVA (transverse abdominis) to target the deep core and give you that “snatched” waist lookâœĻ ALL WHILE DOING SO, it engages and lifts the glutes to give you that natural BBL effectðŸĪŒðŸž exercise details⮇ïļ -reverse plank single leg knee crunch -r
Cassidy

Cassidy

1398 likes

LIFT YOUR BOOTY WITH THIS 12 MIN WORKOUT
Lift your booty with this 12 min at home workout!! No equipment needed! 45 seconds on 15 seconds off Repeat 4X total 5 reasons you NEED to workout your booty: -Better posture. Our glute muscles are designed to help keep our pelvis in a position that sets our posture up correctly -Relie
Ericka Taylor

Ericka Taylor

1902 likes

Flex Those Glutes: Stretches for Maximum Mobility🍑
🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s
Chalie_Baker

Chalie_Baker

3970 likes

BUILD YOUR GLUTES & HAMSTRINGS AT HOME 🍑🏠
Want to grow your glutes & hamstrings but don’t have access to a gym? No worries—I got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you’re using just your bodyweight or adding some equipment, these moves will help you build a stronger, rounder glu
KeeðŸĪŽ|Multi-Passionate Creator

KeeðŸĪŽ|Multi-Passionate Creator

2222 likes

Best Smith Machine Exercises for a Bigger Booty 🍑
The Smith machine is a versatile piece of equipment that can help you target multiple muscle groups during your leg and glute workouts. Whether you're a beginner or an advanced lifter, the Smith machine can provide stability, control, and a safe way to perform complex movements with heavy weigh
Chalie_Baker

Chalie_Baker

953 likes

A woman in a gym locker room mirror, showcasing her glute transformation routine. Text overlays detail the workout plan, including a 10-minute warm-up, 4-6 workouts, a high-protein diet, 40 minutes of lifting, 30-45 minutes of stair master, and a gym membership.
A woman in a gym mirror, showing her glutes, with text indicating "SWIPE TO SEE THE WORKOUTS," "3x a week | Glute focused training," and "MORE FULL & ROUND" for glute development.
An anatomical illustration demonstrates the KAS Glute Bridges exercise, showing a person performing the movement with dumbbells on their hips, targeting the glutes.
BOOTY LIFT ROUTINE🍑
I've been on an incredible journey to transform my glutes in just three weeks, and it's all about consistency and a high-protein diet. Weighing 153 pounds, I aimed to consume 100-150 grams of protein daily along with my workouts. Here's a breakdown of my routine: 1. Split Stance RDLs
Alexis Daniels

Alexis Daniels

242 likes

maximum glute peach 🍑 growth
Step Ups are versatile and super effective when it comes to targeting all the three major muscle groups in your glutes - the gluteus maximus, medius, and minimus. Plus, they're excellent for improving your balance and stability. Why Step Ups? 1ïļâƒĢ They activate your entire lower body, includ
Sculptedauburn

Sculptedauburn

987 likes

A woman in a green crop top and grey leggings demonstrates a deep hip and low back stretch on all fours, with one leg extended to the side. The image features text "DEEP HIP & LOW BACK STRETCH" and highlights the hip area.
A woman in a green crop top and grey leggings is shown in a tabletop position on a dark floor, hands under shoulders and knees under hips. Text indicates "STEP 1- start in a table top position."
A woman in athletic wear is on all fours, rotating her right foot outwards while keeping her knee on the ground. Text instructs "STEP 2- rotate one foot out as far as you can (keeping your knee on the ground)."
Morning Stretch for Back Pain
Most people I know wake up with a stiff lower back and hips. If you do too, this is the stretch for you to start incorporating into your daily routine. This stretch takes your hip through internal rotation (step 2), external rotation (step 3), and then a deep stretch (step 4). You'll also feel
AlexandriaJean

AlexandriaJean

2389 likes

Beginner-friendly Pilates core workout
At home pilates workout- no equipment needed! We’re going to begin today on our backs. Let’s get started⮇ïļ 1. Single leg stretch Hug your knees into your chest. Extend your left leg long to hover off the mat, keeping your right knee where it is. Switch sides & repeat for 8 reps per side.
Sophia Cepero

Sophia Cepero

1234 likes

A woman in a black sports bra and shorts takes a mirror selfie in a gym, highlighting her toned core. The image displays the title "Deep core workout routine FOR THE '11' LINES" with a "SWIPE" arrow.
A woman demonstrates the "Leg pull front" exercise, in a high plank position with her right leg extended straight back and slightly lifted.
A woman demonstrates "Bear crawl holds," positioned on her hands and knees with her knees hovering slightly above the ground.
Deep core workout routine for the “11” lines
Follow along with these 6 exercises to work on your summer body transformation! 1. Leg pull front A high plank with a twist: lift one leg & lower then repeat on the other side. Perform 8 reps per side. 2. Bear crawl holds Start in a table top position, pull your lower abs in and u
Sophia Cepero

Sophia Cepero

992 likes

Stretches for Lower Back Pain
I’ve worked both manual labor jobs and desk jobs and both have left my lower back feeling tight. These are the stretches I personally use to prevent that tightness from exacerbating to real pain. They help to lengthen and strengthen the spine, resulting in less pain. I incorporate them into my nigh
staci york 💛🍋

staci york 💛🍋

631 likes

A collage featuring Sabrina Carpenter in two different outfits, a Stairmaster machine display showing "10:00" and "106", and text indicating a "16 min Sabrina Carpenter Stairmaster Workout" with peach emojis, set against a gym background.
A graphic displaying "Level 5" above a Spotify-like player showing the song "Feather" by Sabrina Carpenter, with its album cover featuring her on a bed with a laptop.
A graphic displaying "Level 8" above a Spotify-like player showing the song "Sue Me" by Sabrina Carpenter, with its album cover featuring her.
Grow a 🍑 & Tone Abs with Sabrina Carpenter Workout
"Feather" - 3:00 "Sue Me" - 2:57 "Thumbs" - 3:37 “Espresso" - 3:24 "Please, Please, Please" - 3:01 Total: 16:00 minutes Hey everyone, I want to share with you how a 16-minute intense high-intensity Stairmaster workout can be a game-changer for y
Chalie_Baker

Chalie_Baker

3346 likes

How to ðŸ”ĨToneðŸ”Ĩ Your Way to a âœĻSleeker Silhouette!âœĻ🍋
Achieving a slim and toned upper body while also developing strong, defined abs is a common goal for many women. The key to reaching this goal lies in a balanced approach that combines cardiovascular exercise, strength training, proper nutrition, and lifestyle adjustments. Here’s my guide to he
Chalie_Baker

Chalie_Baker

347 likes

Struggling To Lift And Round Your Glutes ? âœĻ
Want to build a round and lifted ‘top shelf’ for your glutes? Try this exercise! It’s called the Lengthened Partial Movement, and here’s why it works so well: When you sit like this, your hamstrings (the muscles in the back of your thighs) are too short to help. This means your glutes have to do
Zara_Sanchi

Zara_Sanchi

1162 likes

Curves in the Right Places: Workout Routine 101 🍑🍑
This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal
Chalie_Baker

Chalie_Baker

197 likes

A smiling blonde woman in a black top and red shorts sits in a gym, holding two black bottles. Text overlay reads "LETS BUILD THAT BOOTY my top 4 exercises."
A woman performs Bulgarian Split Squats in a gym, holding dumbbells. Key points for the exercise, including platform height and form, are overlaid on the image.
A woman performs Hip Thrusts with a barbell on a bench in a gym. Key points for the exercise, focusing on setup and movement, are overlaid on the image.
Let’s Target those Glutes!
let's talk about some killer exercises to help you build that bubble booty. I've got four exercises that will have your glutes firing and growing 1ïļâƒĢ Hip Thrusts: Get ready to thrust your way to a bootylicious backside! Hip thrusts are amazing for targeting those glutes. Grab a barbell
juliadorsey

juliadorsey

529 likes

A woman in athletic wear takes a mirror selfie in a fitness studio, with text overlaying "Exercises I do to MAINTAIN '11' AB LINES SWIPE," introducing her core workout routine.
A woman in a fitness studio demonstrates a high plank exercise, wearing black leggings and pink ankle weights, with the text "High plank" overlaying the image.
A woman lies on her back performing leg lifts, with her legs raised and wearing pink ankle weights, in a fitness studio. The text "Leg lifts" is overlaid.
Pilates core exercise to maintain “11” ab lines
One of the biggest fitness goals I’ve always had is to have the “11” ab lines. Once I achieved them, I also had to come up with a routine to keep them. In order to keep my core tight & toned, I train core x2-3/week. Here are 4 core exercises I do to keep my “11” ab lines⮇ïļ 1. High plank x 1
Sophia Cepero

Sophia Cepero

101 likes

Exercise exercises for weight loss, recommend
#weightlossworkout #weightlossexercise #workout 🏋ïļ #bodytransformation #Lemon8Diary
hannahfitness

hannahfitness

1 like

A car dashboard diagram labels the speedometer, tachometer, fuel gauge, odometer, oil pressure, and coolant temperature gauges. Below, a list of common warning lights includes turn signals, high beam, brake system, engine management, airbag, tire pressure, oil pressure, seat belt, cruise control, and battery warnings.
A comprehensive guide to car dashboard lights, featuring a detailed dashboard illustration with 64 numbered icons. A legend below provides the meaning for each light, covering various functions like fog lights, power steering, washer fluid, brake pads, cruise control, indicators, and numerous warning lights.
A grid displaying numerous car dashboard symbols and their meanings. It categorizes warnings and indicators for brakes, parking, battery, seat belts, airbags, engine, oil, temperature, power steering, transmission, ABS, TPMS, fuel, stability control, and various driving assistance features.
Car Warning Lights PART TWO 🍋âœĻðŸŒļ
After my last post I realized how helpful it was and how many car warning lights and also other dashboard information there is ðŸĪ”. Posting this because I need it myself as well â™Ĩïļ. #fyp #cartips #lifehacks #carsaftey #helpfultips
Luci Amichiko

Luci Amichiko

803 likes

GOODBYE HIP PAIN👋🏞 Hip flexor workout
Do your hips cause you pain when you’re working out? If you feel a pinching sensation when doing squats, lunges, or any overall discomfort this workout can help! Strengthen your hips and work on your hip mobility with me⮇ïļ 1. 90/90 Start in a seat with your hands in front of you. Internal
Sophia Cepero

Sophia Cepero

42 likes

A woman in a gym setting stands holding a barbell with yellow weight plates, demonstrating the starting position for RDLs. Overlaid text reads "RDL FORM TIPS" and "better form to lift heavier," emphasizing proper technique for lifting heavier weights.
A woman demonstrates the RDL "START POSITION" with a barbell. Overlaid text highlights that the "SPINE IS STRAIGHT & RELAXED" and "HIPS ARE TUCKED FORWARD," with arrows illustrating the hip position.
A woman performs the RDL movement, bending forward with a barbell. Overlaid text instructs to "PUSH HIPS BACKWARD" and "KEEP BAR OR DUMBBELLS AS CLOSE TO THE BODY AS POSSIBLE," with arrows indicating the movement path.
BETTER FORM = LIFT HEAVIER = BIGGER MUSCLES
If you’re looking to grow your glutes, I NEED you to focus on better RDL form and then focus on lifting heavier Focusing on form will help prevent injury while growing your muscles Make sure to keep your core engaged while performing this exercise Make sure to eat and stay hydrated to se
Te'ja | Women’s Fitness Coach

Te'ja | Women’s Fitness Coach

104 likes

3 exercises to lift your upper glutes
B-stance hip thrust: (3 sets of 8-10 reps) - Place one foot in a regular hip thrust position - Put your other foot farther out, only your heel touching the platform - Push your hips up using the non-extended leg - Pause at the top, then come back down Glute medius kickback: (3 sets of 8-12 r
Trisha Morrison

Trisha Morrison

96 likes

My 4 best ab exercises
my essential core exercises for definition but calorie deficit is key and foodllama keeps me accountable daily #foodllama #FYP #WhatIDo #caloriecounting #calorietrackingapp
builtby.sophie

builtby.sophie

25 likes

Slim thigh workout to do 2x per week
Leg extension: 3 sets of 12-15 reps - Adjust the seat height, and the ankle pad height + distance, until they feel comfortable - Extend your legs straight, squeezing the quads - Pause and hold for 1-3 seconds - Slowly lower all the way back down Leg press: 3 sets of 6-12 reps - Position you
Trisha Morrison

Trisha Morrison

143 likes

A woman with braided hair and headphones sits on a leg extension machine in a gym, wearing a pink sports bra and red shorts. Text overlay reads 'leg day workout for nice thighs', with an arrow pointing to her quad.
A split image shows a woman performing leg presses. The left panel shows her knees bent at the bottom of the movement, and the right panel shows her legs extended at the top. Text describes 'leg press' with instructions for 3 sets of 6-12 reps.
A split image shows a woman performing leg extensions. The top panel shows her seated with knees bent, and the bottom panel shows her legs extended. Text describes 'leg extension' with instructions for 3 sets of 12-15 reps.
Leg day workout for nice thighs
In order to get nice thighs, you need to target your quads! On your next leg day, try this workout: Leg press (3 sets of 6-12 reps) - Position your feet low on the pressing platform (this will hit more quads) - Push the handles outward to unlock the machine - Lower the weight slowly until you
Trisha Morrison

Trisha Morrison

196 likes

🙏🏞💗IT STARTS WITH THE BOOK💗🙏🏞
#biblejournaling
Lemon8er

Lemon8er

82 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.
A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).
A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).
Grow your Glutes So Big People think it’s a BBL🍑
Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. âœĻExercise:âœĻ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc
Chalie_Baker

Chalie_Baker

6075 likes

A person's feet in white sneakers are shown attached to a cable machine with a yellow ankle strap, illustrating a leg exercise. The text overlay reads, "What Training to Failure Should Feel Like."
A text graphic titled "What It Should Feel Like" lists physical sensations of training to failure, including muscle fatigue, inability to complete reps, shaking, heavy breathing, and muscle pump.
A text graphic titled "Ensuring You're Going to Failure Correctly" provides tips like maintaining proper form, selecting safe exercises, using spotters, controlling the eccentric phase, and implementing autoregulation.
Don’t be afraid of failure🍑ðŸ”Ĩ
Hey everyone! Let's talk about "pushing to failure" in your workouts. This technique involves performing an exercise until you can no longer complete another rep with good form due to muscle fatigue. The idea is to fully exhaust your muscle fibers to stimulate greater growth and strengt
Chalie_Baker

Chalie_Baker

1082 likes

“He On The Ledge Fighting for my Love” My type.😌
Gemini Scene Prompt (using the face from my uploaded photo) “Create an ultra-photorealistic, emotional, cinematic portrait using the exact face from the photo I upload. Show me as a powerful, heartbroken woman who knows her worth — someone who loved deeply, wasn’t appreciated, and is now walking
GlamorousKDoll💋💄🊞

GlamorousKDoll💋💄🊞

37 likes

Do your eyebrows sit at different heights? Most people notice it in photos before anywhere else. One of the most common reasons is uneven tension in the lateral part of the frontalis muscle.That part that lift the tail, often more eyebrow wrinkles present there. That muscle is responsible for
Anastasia | Beauty Fascia Face

Anastasia | Beauty Fascia Face

18 likes

Pilates to Strengthen Pelvic Floor
Pilates offers significant benefits for strengthening the pelvic floor, crucial for supporting pelvic organs, maintaining continence, and enhancing sexual function. 🌟 By engaging specific muscles such as the transversus abdominis, pelvic floor muscles, and deep hip stabilizers, Pilates exercise
Movewithlaurenj

Movewithlaurenj

19 likes

A woman in a gym, wearing headphones and workout attire, stands in front of gym equipment. The image features text overlay 'DUMBBELL ONLY Shoulder Workout' and lists 'Shoulder Press', 'Front Raises', and 'Lateral Raises' as exercises.
A woman sits on an adjustable bench in a gym, holding dumbbells at shoulder height, demonstrating the starting position for a shoulder press. Text overlay advises choosing a challenging weight where the last reps are hard but form is steady.
A woman sits on an adjustable bench in a gym, holding dumbbells pressed overhead, demonstrating the top position of a shoulder press. Text overlay instructs to press dumbbells up to this position and control the descent back down.
Boulder Shoulder Circuit | Dumbbell Only 🏋ïļâ€â™€ïļ
f you've been debating going into the weights section but are a little nervous, here's a great workout for you to try. All you need is one or two sets of dumbbells and a bench to help support your back. This quick lift will help you dip your toes in the weights area without having to be the
Erika Quarles

Erika Quarles

48 likes

Beginner Pilates Workout ðŸŦķ
The perfect quickie for my loves that want to start Pilates at home. Sooo good for the core!! #pilatesforbeginners #pilatesathome #pilatesworkout #summerbod
Amanda Blauer

Amanda Blauer

412 likes

A woman in workout attire holds a dumbbell, standing sideways to highlight her glutes. Text overlay reads "EXERCISES FOR ROUND GLUTES no more 'office chair butt'!" with a peach emoji pointing to her glute, and "full details in caption."
A woman performs a glute kickback exercise using a cable machine. Text overlay states "GLUTE KICKBACK 2 sets of 10-15 reps per leg," detailing the exercise and recommended repetitions.
A woman performs a dumbbell step-up onto a black box, holding a dumbbell. Text overlay reads "DUMBBELL STEP UP 2 sets of 8-12 reps per leg," indicating the exercise and set/rep count.
No more office chair butt: Glute rounding workout
Workout details below! Glute kickback: 2 sets of 10-15 reps per leg - Use ankle cuff attachment - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, angling 30-45° back - Don’t arch your low back, which may lead to injury Dumbbell step up: 2 sets o
Trisha Morrison

Trisha Morrison

28 likes

Not feeling hip thrust in your glutes?
REMEMBER: mechanical tension is about physics. Adjust your form. â€Ē Change the seat/belt adjustments to match your body â€Ē Set the pad just under your shoulders â€Ē Knees, feet, and shins in straight line â€Ē Take a breath, brace your core, tuck your chin, and drive through your feet â€Ē Thi
Lindsey Loiodice

Lindsey Loiodice

7 likes

A cozy living room with a light-colored sofa, decorative pillows, and a wooden photo ledge displaying various framed art and decor. Text asks, "where did we get our PHOTO LEDGE?"
A close-up of the DIY wooden photo ledge, showcasing framed art including sunflowers and abstract designs. Text states, "we made it!" and mentions it cost about $30 to make.
A close-up of the DIY photo ledge with framed art, including a landscape and cloud imagery. Text highlights its versatility for seasonal art and its affordability compared to store-bought options.
Where did we get our photo ledge?? 👀
We are *always* asked where we got our photo ledge from... Well, we made it! When I was searching around for the perfect length, the closest we found was one at Pottery Barn for upwards of $350+ and we were like... maybe not. I found a tutorial online and the whole thing cost maybe around $30
Alexandra

Alexandra

117 likes

Try this to release grief from the spine & hips.
If grief has made your back stiff, your hips tight, and your breath feel stuckâ€Ķ try this gentle spinal flex tonight. When we lose someone we love, the body reacts. The chest tightens to protect the heart. The spine curls forward. The hips grip to brace against more pain. Even breathing can f
Ashlee Sunshine

Ashlee Sunshine

38 likes

Lash Lift - at home 👀💖
Not a professional! Doing lash lifts makes my lashes look so long, (even though they’re not) and it’s very simple to do, just have to have patience and purchase the kitðŸŦķðŸŧâœĻ Step 1. Protect under eyes! Step 2. Make sure lashes are clean/free of any oil/makeup. Step 3. Apply glue to lift pads and
arielle.levron

arielle.levron

138 likes

A person lying down, holding a dumbbell in one hand and their legs raised, with the text overlay: 'PROGRESS YOUR AT-HOME WORKOUTS WITH MINIMAL EQUIPMENT'. The image also shows 'Lemon8' and '@chalie_baker' in the bottom left corner.
Text outlining main takeaways for soft fitness at home: gentle start, minimal equipment (dumbbells/squat rack), and consistency over intensity. A red banner prompts to 'SKIP TO END FOR 6-WEEK AT-HOME PROGRESSION PLAN'.
Text highlighting key exercises for a lower body day: Goblet Squats for full lower body and core, Reverse Lunges for balance, Glute Bridges for glute activation, and Standing Calf Raises for ankle stability.
How to Progress Your At-Home Workouts for Results🍑
Why Soft Fitness Works (and Why It’s Backed by Science) Before I get into workouts, let’s be clear: this isn’t about staying “easy” forever. This is about building a habit first, and then progressing in a way that your body and mind can actually handle! Here’s why it works: 1. Habit Format
Chalie_Baker

Chalie_Baker

208 likes

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