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Chalie_Baker

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A woman takes a gym selfie, with text 'My Current Workout Split How I'm Crafting My Dream Body Muscle By Muscle' and a muscle anatomy diagram.
A workout plan detailing Day 1: Glute Max Focus exercises including hip thrusts and lunges, and the start of Day 2: Quad and Hamstring Focus with bike, jump rope, and stretching.
A workout plan detailing the end of Day 2: Quad and Hamstring Focus exercises and Day 3: Middle Stomach Muscles and Pelvic Floor exercises like weighted V-ups and flutter kicks.
A workout plan detailing Day 4: Upper Body + core exercises including pull-ups, lat pulldowns, and bicep curls, followed by core exercises like weighted V-ups and L sits.
A workout plan detailing the end of Day 4 core exercises, Day 5: Glute Medius and Minimus exercises like side leg press and monster walks, and the start of Day 6: Active Rest or Cardio + core.
A workout plan detailing the end of Day 6: Active Rest or Cardio + core exercises like scissor kicks, and a list of Active Rest and Cardio Suggestions including walking, cycling, and swimming.
A workout plan continuing the list of Active Rest and Cardio Suggestions, including dancing, stair climbing, jump rope, high knees, burpees, and hiking.
An infographic titled 'TOP 8 EXERCISES TO STRENGTHEN YOUR PELVIC FLOOR' showing illustrations of exercises like Dead Bugs, Bird Dogs, and Squat with Hip Adduction.
An infographic detailing anterior and posterior muscle anatomy, listing best exercises for various muscle groups, and the three fundamentals of muscle building: Recovery, Training, Nutrition.
Detailed anterior and posterior anatomical diagrams of the human body, labeling major muscle groups such as Pectorals, Biceps, Abdominals, Quadriceps, Gluteus Maximus, Hamstrings, and Triceps.
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How to Target Specific Muscles for your Dream Body

Here’s my Muscle Cheat Sheet Guide:

🍑Glute Muscles🍑

Gluteus maximus

Gluteus medius

Gluteus minimus

🍑Gluteus Maximus:

Squats

Deadlifts

Hip Thrusts

Lunges

Bulgarian Split Squats

Glute Bridges

Romanian Deadlifts

Cable Kickbacks

Sumo Deadlifts

Barbell Hip Thrusts

🍑Gluteus Medius and Gluteus Minimus:

Side-Lying Leg Lifts

Clamshells

Side Step-ups

Monster Walks with Resistance Bands

Side Plank with Leg Lifts

Lateral Band Walks

Standing Hip Abduction

Cable Hip Abduction

Fire Hydrants

Side Lunges

💪Arms

Biceps brachii

Triceps brachii

Brachialis

Brachioradialis

Deltoid (while primarily a shoulder muscle, it is often involved in arm workouts)

💪Biceps Brachii:

Barbell curls

Dumbbell curls

Hammer curls

Preacher curls

Cable curls

Chin-ups

EZ-bar curls

Concentration curls

Incline dumbbell curls

Reverse curls

💪Triceps Brachii:

Tricep dips

Tricep pushdowns

Close-grip bench press

Overhead tricep extension

Skull crushers

Tricep kickbacks

Diamond push-ups

Cable overhead tricep extension

Bench dips

Rope tricep pushdowns

💪Brachialis:

Hammer curls

Reverse curls

Zottman curls

Neutral-grip dumbbell curls

Preacher curls

Cable hammer curls

Reverse preacher curls

Towel curls

Cross-body hammer curls

Chin-ups

💪Brachioradialis:

Reverse curls

Hammer curls

Zottman curls

Reverse grip barbell curls

Reverse grip cable curls

Reverse grip preacher curls

Wrist curls (reverse grip)

Incline reverse curls

Reverse grip spider curls

Pronated grip dumbbell curls

💪Deltoids:

Overhead press

Lateral raises

Front raises

Rear delt flyes

Arnold press

Upright rows

Dumbbell shoulder press

Barbell shoulder press

Cable lateral raises

Bent-over lateral raises

🍒Shoulders🍒

🍒Deltoids (Anterior, Medial, and Posterior heads):

Rotator cuff muscles (Supraspinatus, Infraspinatus, Teres minor, Subscapularis)

Trapezius

Rhomboids (though primarily a back muscle, they assist in shoulder movements)

Levator scapulae

🍒Deltoids (Anterior, Medial, and Posterior heads):

Anterior Deltoid: Front dumbbell raises, Front plate raises

Medial Deltoid: Lateral raises, Cable lateral raises

Posterior Deltoid: Reverse pec deck flyes, Bent-over dumbbell lateral raises

Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres

🍒 Minor, Subscapularis):

Supraspinatus: External rotation with resistance band

Infraspinatus and Teres Minor: External rotation with dumbbell, Cable external rotation

🍒Subscapularis: Internal rotation with resistance band, Cable internal rotation

🍒Trapezius:

Barbell shrugs

Dumbbell shrugs

Cable face pulls

Dumbbell upright rows

Dumbbell lateral raises

Farmer's walks

Cable upright rows

🍒Rhomboids:

Seated cable rows

Bent-over dumbbell rows

Inverted rows

Face pulls

T-bar rows

Chest supported dumbbell rows

🍒Levator Scapulae:

Shrugs

Neck side bends

Cable face pulls

Dumbbell shrugs

Neck retractions with resistance band

🦋Back🦋

Latissimus dorsi (lats)

Trapezius (traps)

Rhomboids

Erector spinae

Teres major and minor

🦋Latissimus Dorsi (Lats):

Pull-ups

Lat pulldowns

Barbell rows

Dumbbell rows

T-bar rows

Seated cable rows

One-arm dumbbell rows

Straight-arm pulldowns

Chin-ups

Lat pulldowns behind the neck

🦋Trapezius (Traps):

Barbell shrugs

Dumbbell shrugs

Cable face pulls

Dumbbell upright rows

Dumbbell lateral raises

Farmer's walks

Cable upright rows

Trap bar deadlifts

Snatch grip high pulls

Inverted rows

🦋Rhomboids:

Seated cable rows

Bent-over dumbbell rows

Inverted rows

Face pulls

T-bar rows

Chest supported dumbbell rows

Cable face pulls

Reverse flyes

Prone dumbbell rows

Band pull-aparts

🦋Erector Spinae:

Deadlifts

Good mornings

Romanian deadlifts

Hyperextensions

Back extensions

Cable pull-throughs

Seated good mornings

Superman exercise

Bird dogs

Quadruped hip extensions

🦋Teres Major and Minor:

Wide-grip seated rows

Wide-grip lat pulldowns

Wide-grip pull-ups

Reverse grip barbell rows

Wide-grip T-bar rows

Wide-grip cable rows

Wide-grip dumbbell rows

Wide-grip inverted rows

Wide-grip straight-arm pulldowns

Wide-grip chin-ups

🦵legs 🦿

Quadriceps (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius)

Hamstrings (Biceps femoris, Semitendinosus, Semimembranosus)

Calves (Gastrocnemius, Soleus)

🦵Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius):

Squats

Leg press

Lunges

Leg extensions

Bulgarian split squats

Step-ups

Hack squats

Front squats

Pistol squats

Wall sits

🦵Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus):

Deadlifts

Romanian deadlifts

Good mornings

Hamstring curls (machine or stability ball)

Glute-ham raises

Single-leg Romanian deadlifts

Cable pull-throughs

Nordic hamstring curls

Straight-leg deadlifts

Kettlebell swings

🦵Calves (Gastrocnemius, Soleus):

Calf raises (standing, seated, or on leg press machine)

Donkey calf raises

Calf press on leg press machine

Calf jumps

Jump rope

Box jumps

Single-leg calf raises

Calf stretch on step

Farmer's walks (engage calves for stabilization)

Calf raises with resistance bands

🎈Stomach🎈

Rectus abdominis (commonly known as the "abs")

External obliques

Internal obliques

Transverse abdominis

Erector spinae (while primarily a back muscle, it also provides support to the core)

🎈Rectus Abdominis (Abs):

Crunches

Sit-ups

Leg raises

Planks

Bicycle crunches

Russian twists

Mountain climbers

Hanging leg raises

V-ups

Ab wheel rollouts

🎈External Obliques:

Side plank

Side bends with dumbbells

Russian twists

Woodchoppers

Side plank hip dips

Cable twists

Oblique crunches

Bicycle crunches

Standing side crunches

Side plank with leg raise

🎈Internal Obliques:

Oblique crunches

Russian twists

Side plank

Bicycle crunches

Seated trunk rotations

Leg raises with a twist

Woodchoppers

Standing oblique crunches

Side plank with reach-under

Medicine ball twists

🎈Transverse Abdominis:

Planks

Vacuum exercise

Dead bug

Bird dog

Stability ball rollouts

Standing cable rotations

Pallof press

Stability ball pikes

Stability ball stir-the-pot

Hollow body hold

🎈Erector Spinae:

Superman exercise

Back extensions

Good mornings

Bird dogs

Quadruped opposite arm and leg raises

Hyperextensions

Romanian deadlifts

Deadlifts

Cable pull-throughs

Russian twists with a medicine ball

🌸Pelvic floor🌸

Levator ani muscles (pubococcygeus, puborectalis, and iliococcygeus)

Coccygeus muscle

🌸Levator Ani Muscles (Pubococcygeus, Puborectalis, and Iliococcygeus):

Kegel exercises

Pelvic floor contractions (squeezing and lifting the pelvic floor muscles)

Bridge pose (with focus on engaging pelvic floor)

Squats (with focus on engaging pelvic floor)

Dead bug exercise

Pelvic tilts

Supine leg lifts

Hip thrusts

Pilates pelvic floor exercises

Yoga cat-cow pose

🌸Coccygeus Muscle:

Squats (with focus on engaging pelvic floor)

Glute bridges (with focus on engaging pelvic floor)

Pelvic floor contractions (squeezing and lifting the pelvic floor muscles)

Child's pose (with focus on relaxing and stretching the pelvic floor)

Pelvic tilts

Butterfly stretch

Seated pelvic floor contractions

Happy baby pose

Supine figure-four stretch

Deep breathing exercises focusing on relaxation and engagement of the pelvic floor muscles

🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑

✨Don’t forget these things✨

🍑 Adequate rest and recovery

🍑Lots of protein (.8 g or more protein per body weight)

🍑 Hydrate!! 62 oz or more a day of water

🍑 Make sure to stretch before each workout to prevent injuries

🍑Supplements

🍑Diet and nutrition

#dreambody #musclegrowth #musclechart #workoutroutine #hourglassworkout #weightlosstips #glutegrowth #gluteworkout #gymsplit #fitnessmotivation

2024/2/21 Edited to

... Read moreHey fitness fam! After crafting my ultimate muscle cheat sheet, I realized something crucial: knowing the exercises is one thing, but applying them effectively to truly sculpt your dream body is another. That's why I wanted to share more about how I structure my workouts and ensure I'm hitting those muscle groups precisely, just like in my own workout split you might have seen! One common question I get is, 'How do I know which muscles I'm actually working?' It's not just about doing the movement; it's about feeling it. For exercises like squats, which are fantastic for overall leg and glute development, I always focus on driving through my heels and squeezing my glutes at the top. This ensures I'm engaging my gluteus maximus, quadriceps, and even my hamstrings effectively. Similarly, with deadlifts, which are incredible for your entire posterior chain—glutes, hamstrings, and erector spinae—I concentrate on maintaining a flat back and initiating the lift from my hips, not my lower back. Understanding this mind-muscle connection is key to targeting muscle groups correctly. Many of you asked about workout splits and structured routines. My personal approach, which I've found super effective, often involves breaking down my week to focus on different areas. For instance, I'll dedicate a day to glute max focus with heavy hip thrusts and Romanian deadlifts (hello posterior chain!), followed by a day for quad and hamstring focus with lunges and leg presses. Then, I'll move to upper body and core, ensuring I hit my biceps, triceps, deltoids, and back muscles with exercises like pull-ups and lat pulldowns. I also make sure to incorporate a dedicated day for glute medius and minimus, using exercises like side leg presses and monster walks with resistance bands, which are great for rounding out the physique. Even middle stomach muscles and pelvic floor get their own session with weighted V-ups and focused core work – don't underestimate their importance! Beyond the lifts, don't forget the unsung heroes: form and recovery. Before diving into my main lifts, a dynamic full-body stretching routine on the gym floor helps prepare my muscles and prevent injuries. Post-workout, static stretches aid recovery. And remember those fundamentals I mentioned? Adequate rest, plenty of protein (I aim for .8g per pound of body weight!), and hydration are non-negotiable for muscle growth. Supplements can also play a role, but they're just that – supplements to a solid diet and consistent effort. Finally, don't ignore the importance of core strength and stability. Movements like cycling might seem straightforward, but they heavily engage your quadriceps, glutes, and hamstrings, improving endurance and overall leg power. By truly understanding the muscle diagram for gym exercises and applying these principles, you'll not only see better results but also feel stronger and more confident in your fitness journey. Keep pushing, fam!

23 comments

madelyn santos's images
madelyn santos

Thank you! I did have a question what do you mean by “lunge in each direction”? 🥰

2024/8/21
Reply
Mallory's images
Mallory

Wow 🤩 thank you for such an amazingly thorough post ❤️

2024/4/29
Reply
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Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.
How to Buil a Solid Leg Day for Toned Legs & BIG 🍑
let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#
Chalie_Baker

Chalie_Baker

148 likes

A person sits on a beach at sunset, looking back at the camera. The image is overlaid with the text "Feminine Glow Up Phase 2 - Beauty & Self Care."
A list of morning skincare routine steps: cleanser, toner/mist, antioxidant serum, hydrating serum, eye cream, moisturizer, and sunscreen. Several skincare product bottles and tubes are shown below the text.
A list of nighttime skincare routine steps: oil-based cleanser, water-based cleanser, toner/mist, targeted serum, eye cream, retinol, and moisturizer. A pink silk eye mask is shown below the text.
Enter your glow up era! Step-by-Step Glow Up Plan
Glowing up is an exciting journey that encompasses self-care, grooming, and beauty routines. Here's my in-depth guide part two of a larger series, that includes products, routines, and tips to help you look and feel your best. I’ll be making a larger post with links on my blog too! I’ll post it
Chalie_Baker

Chalie_Baker

3678 likes

A title card 'HOW TO MAKE MY FACE MORE SYMMETRICAL' featuring two women demonstrating face yoga exercises and a visual comparison of asymmetrical versus symmetrical faces.
A list detailing causes of facial asymmetry, including chewing on one side, habits like propping cheeks or side-sleeping, and tooth extraction or uneven teeth alignment.
A list outlining ways to improve facial asymmetry, such as alternating chewing sides, adjusting daily habits, and practicing facial yoga exercises.
HOW TO MAKE MY FACE MORE SYMMETRICAL
📌How Face Yoga Helps with An Asymmetrical Face There are 57 interconnected muscles on your face. Weakness in any of these muscles or uneven muscle tone can cause asymmetrical features. Fat deposits, sagging skin and wrinkles can also accentuate facial asymmetry.Face Yoga exercises consist of rep
Bella🩵🖤

Bella🩵🖤

1900 likes

A woman in a gym mirror selfie, with text overlay 'TARGET THE 6 PACK Easy to follow With diagrams' and an illustration highlighting the rectus abdominis muscles, indicating a focus on abdominal workouts.
A woman in a gym mirror selfie, holding a weight plate, with text overlay 'SWIPE Two Workouts' and an illustration of the rectus abdominis, suggesting two core workout routines.
A 'six pack DAREBEE WORKOUT' guide showing illustrations for 6 exercises: crunches, cross crunches, flutter kicks, sitting twists, leg raises, and side jackknives, with set levels and rest times.
🔥Know which Muscles to Target🔥
❤️‍🔥Workout 1 🔥LEVEL I 3 sets 🔥LEVEL II 5 sets 🔥LEVEL III 7 sets REST up to 2 minutes 20 flutter kicks 20 air bike crunches 10 leg raises 10 sir-ups 20 knee-to-elbow crunches 10 sitting twists 10 reverse crunches 10 raised leg circles 10 windshield wipers ❤️‍🔥Workout 2❤️‍🔥 🔥
Chalie_Baker

Chalie_Baker

559 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

Transform Your Body: Big Gains Without Excess Fat🍑
As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack
Chalie_Baker

Chalie_Baker

809 likes

Grow & Tone Your Legs with these 5️⃣🍑
Lower body will ALWAYS be my favorite to train and these are my 5️⃣ accessory exercises that really have helped me grow & tone my legs, glutes and even back - because these are all posterior chain movements aka your back muscles get involved too! 👏🏼 Accessory exercises are basically the “ex
carlyroese

carlyroese

49 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 in pink leggings and a sports bra stands with her back to the camera, showcasing her glutes. Text overlay reads "BEGINNER'S GUIDE GROW YOUR GLUTES From Flat to Round & Juicy."
Text details the anatomy of the glutes, describing the Gluteus Maximus, Medius, and Minimus, with an anatomical diagram illustrating these muscles and surrounding structures like the pelvis and sacrum.
Text outlines how to gauge strength and level for glute workouts, focusing on bodyweight strength, range of motion, and endurance, advising beginners to start with bodyweight and machine exercises.
How to Grow Your Glutes FAST as a Beginner🍑🔥
If you’re new to fitness, starting with glute workouts is one of the best ways to build strength, improve posture, and feel more confident in the gym. But I know how overwhelming it can be to figure out where to start, especially if you’ve never worked out before. Don’t worry—you don’t have to know
Chalie_Baker

Chalie_Baker

157 likes

✨Busy Girl Guide: Toning Upper-Body✨🚫No Bulking⏳💪🔥
If your goal is to develop a toned and defined upper body without adding excessive bulk, you’re in the right place. Here’s my guide that combines targeted workouts with insights into muscle engagement, diet, and overall fitness strategies to help you achieve a lean and sculpted upper body as a
Chalie_Baker

Chalie_Baker

101 likes

A person in gray activewear performs a leg curl exercise on a gym machine. Overlay text reads "Thick Thighs Workout Routine 9 WORKOUTS TO GROW QUADS," indicating a guide for building quads and glutes.
Text outlining the anatomy of quads and glutes, listing the four quadriceps muscles (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) and the three gluteal muscles (Gluteus maximus, Gluteus medius, Gluteus minimus).
Text detailing key principles for muscle growth, including progressive overload, proper form and range of motion, adequate rest and recovery, and nutrition guidelines for protein and calories.
QUICK Workouts For THICK THIGHS & BIG GLUTES🍑
How to Grow Your Quads and Glutes: The Ultimate Deep Dive Developing strong, well-defined quads and glutes is about more than aesthetics—it’s about creating a powerhouse of lower body strength, improving athletic performance, and enhancing overall functionality. My guide will take a comprehe
Chalie_Baker

Chalie_Baker

1018 likes

A study desk with an iPad, highlighter, textbook, and notes, featuring the title "How to get a 4.00 GPA Based on your Major" and "All majors included!".
Strategies for Business & Management Majors (Business Management, Accounting, Finance, Economics), including Active Participation, Case Study Analysis, Practice Financial Modeling, and Utilize Study Groups, with mentions of MarketingSherpa and GroupMe.
Strategies for Communications & Education Majors (Communications, Education), including Create Multimedia Presentations, Peer Teaching, Reflective Journaling, and Attend Workshops, with mentions of Canva and Notion.
Major-Specific Strategies to Achieve a ✨4.0 GPA✨🎓🧠
🎓1. Business & Management Majors (Business Management, Accounting, Finance, Economics) ✅Active Participation: Example: In a Marketing class, when discussing a case study like Coca-Cola’s rebranding, share your analysis of the marketing mix (4Ps). This not only engages you in the materi
Chalie_Baker

Chalie_Baker

7049 likes

A person in workout attire stands in a gym mirror reflection, with overlay text "Weight Loss Hacks" and "How to effectively lose and manage your weight: Nutrition, Exercises, Mindset."
A list detailing a 60-minute HIIT workout, including a 10-minute warm-up with exercises like jogging, jumping jacks, and bodyweight squats, followed by the first 40-minute main workout circuit.
A continuation of the 60-minute HIIT workout, outlining Circuit 2 (high knees, bicycle crunches), Circuit 3 (mountain climbers, Russian twists), and the beginning of the 10-minute cool-down.
How to Burn Fat & Lose Weight for a Better You
Losing weight and targeting fat in specific areas like the stomach can be challenging, but with the right approach, you can see results. Here are some of my favorite hacks for tackling fitness, nutrition, and mindset to shed weight: ✨Move your body✨ It's not just about breaking a sweat; i
Chalie_Baker

Chalie_Baker

2375 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.
Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.
This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.
Get a Toned & Slim Upper Body: Workouts + Tips
🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.
Chalie_Baker

Chalie_Baker

250 likes

🍑Grow Big Glutes & Visible Abs + Slim Upper Body✨ℹ️
Hey luvs, If you're on a mission to tone your upper body and build impressive glutes while keeping that waistline trim, you're in the right place. Let’s dive deep into how you can achieve this balance through targeted exercise, smart nutrition, and lifestyle changes. My guide will c
Chalie_Baker

Chalie_Baker

761 likes

Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨
So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support
Chalie_Baker

Chalie_Baker

346 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

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.
This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.
A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.
Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s
Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n
Chalie_Baker

Chalie_Baker

1647 likes

Tips From A CPT | How To Structure Your Workout
As a personal trainer I've learned how to structure my workouts to be the most effective for me and I wanted to share some of those tips with you. Definitions: Compound Lift - A lift that uses multiple body parts to complete Accessory Lift - A lift that targets one specific muscle/muscle g
Erika Quarles

Erika Quarles

41 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."
Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.
Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.
BEST Ways to Progressive Overload for Huge Gains💪🔥
✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is
Chalie_Baker

Chalie_Baker

296 likes

book recommendations: oddly specific edition
Looking for an extremely specific book to fit an extremely specific mood??? 👀 99% of the time when I’m choosing my next read I’m looking for something that fits the very specific criteria in my head. More often than not, it’s one of these categories! I love a story about the horrors of girlhood,
molly

molly

1950 likes

🍋Foods For Different Parts Of The Body 🍋
The foods you eat do more than satisfy hunger—they nourish and support specific parts of your body in powerful and purposeful ways. From boosting brain function to strengthening your heart, improving digestion, and enhancing skin and hair health, certain foods are rich in nutrients that target and
💫 Jacquelyn 💫

💫 Jacquelyn 💫

979 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

A person in black leggings and a white top stands in a gym with spin bikes in the background. Overlay text reads "Grow your Glutes And Tone Your Legs" with a peach emoji and a "Swipe" arrow.
This image outlines a workout schedule with two days glute-focused and one day leg-focused, including cardio and stretching. It lists various stretches for glutes, quads, hamstrings, and back, with a "My Workout" title.
This image details glute exercises: Romanian Deadlifts (RDLs) and Hip Thrusts. It provides instructions on how to perform each exercise, including sets, reps, and the primary muscles targeted.
How to Heavily Target Your Glutes but Not Your Leg
✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban
Chalie_Baker

Chalie_Baker

304 likes

6 Foods That Transform A Woman's Body In Two Weeks
If you are a woman over 30 and your body feels off, this video is for you. In this video I break down six specific foods that directly target hormones, skin, gut health, energy, and sleep — and what happens inside your body when you eat them consistently for two weeks. Comment which one you are
Jayk.wellness

Jayk.wellness

15 likes

A person in grey gym wear in a bathroom, with text 'How to Build A Revenge Body Pt 2/3'. A smartwatch shows workout stats: 1:47:06 duration, 463 active calories, 571 total calories, 111 BPM heart rate. Lemon8 logo and @chalie_baker are visible.
A list of bullet points outlining steps to build a resilient body, including setting realistic goals, creating a well-rounded workout routine, prioritizing a balanced diet, ensuring adequate sleep, staying consistent, listening to the body, focusing on mental well-being, seeking professional guidance, and celebrating small victories.
Text outlining tips for 'Building Muscle at a Comfortable Weight' (progressive resistance, compound exercises, protein-rich diet, adequate sleep) and 'Losing Fat and Building Muscle' (strength training with cardio, calorie deficit, pre/post-workout protein, quality sleep).
How to address different goals🔥🧠💪🍑
✨Building Muscle at a Comfortable Weight✨ 💕Focus on progressive resistance training to challenge your muscles. 💕Incorporate compound exercises like squats and deadlifts. 💕Ensure a protein-rich diet to support muscle growth. 💕Adequate sleep is crucial for recovery and muscle development. ✨L
Chalie_Baker

Chalie_Baker

3333 likes

How to 🔥Tone🔥 Your Way to a ✨Sleeker Silhouette!✨🍋
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

A woman in a white sweater and black leggings stands in a snowy forest. Text reads 'WINTER IS WHERE' with snowflakes and an ice skate icon, and 'Spring break is just a few months away' with a rain cloud icon, emphasizing early preparation for summer body goals.
A woman in a white sweater and dark leggings, viewed from behind, stands in front of a white picket fence and autumn trees. Text reads 'SUMMER BODIES ARE MADE' with sunglasses and a bikini top icon, continuing the theme of fitness preparation.
A grid displays a 4-week workout plan with daily exercises like Legs, Upper Body, HIIT, Total Body, Glutes Abs, and Cardio. Each week has a focus, such as 'Focus on your form' for Week 1 and 'Go for more reps' for Week 2.
❄️Achieving your Body Goals by Summer☀️🍑
To everyone striving to shed just 1 - 50 pounds, remember that a gradual approach is key for lasting results. Aim to lose approximately 1-2 pounds per week, and within 5 to 8 months, you'll hit your goal. Check out this sample plan to guide you (fyi it’s a lot of info-see other posts for more c
Chalie_Baker

Chalie_Baker

152 likes

Workouts-protein- Compound Exercises🍑🍒
✨A general guideline✨ 🫶🏻Glutes, legs, and back: 2-3 times a week with 3-4 exercises for each, 3-4 sets of 8-12 reps. 🫶🏻Arms and shoulders: 2 times a week with 2-3 exercises for each, 3 sets of 8-12 reps. 🫶🏻Core: 2-3 times a week with various exercises (I like to do 5-6), 3 sets of 12-20 re
Chalie_Baker

Chalie_Baker

1449 likes

A woman in black activewear takes a mirror selfie in a gym, with a large text overlay 'Macro Cheat Sheet' and bullet points for 'Tracking Macros', 'Meal Planning', and 'After Workouts Meals'.
A macro cheat sheet categorizing foods by nutritional needs like carbs+fat, high volume low macros, carbs, protein, fat, fruits & veggies, and beverages, with illustrative food icons.
A macro cheat sheet continuing food categories for carbs+protein, protein+fat, and condiments, providing examples for each, alongside fruits, vegetables, and beverages.
How to Track Macros and Build Muscle
✨Macronutrients: Proteins Carbohydrates Fats ✨Proteins: Building blocks of muscles and tissues. Sources include lean meats (chicken, turkey, fish), eggs, dairy (yogurt, cheese), legumes (beans, lentils), and plant-based protein sources (tofu, tempeh, seitan). ✨Carbohydrates: Main sour
Chalie_Baker

Chalie_Baker

3066 likes

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