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3 Dumbbell Squat Variations for Better Results🍋✨
You know how you squat and sometimes feel it in the wrong places? 🤷🏻‍♀️ Like, you’re aiming for glutes, but your quads are on fire instead? 🙄 I’ve got you! These 3 dumbbell squat variations are a total game changer. 🤌🏼 One hits the glutes, one’s for the quads, and the other shapes those inner t
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A white door decorated with various stickers and string lights, featuring the title 'TIPS TO WAKE UP EARLY' in prominent overlay text.
A bathroom sink area with toiletries and a black bra, overlaid with text about sticking to a consistent routine for waking up early.
A black and white cat peeking from under white bedding, with text about exposing oneself to natural light to reset the internal clock.
- Tips to Start Waking Up Early 😴✨💤
Waking up early for the gym sounds great in theory, but actually doing it? A whole different story. The alarm goes off, and suddenly, the bed is ten times more comfortable, the idea of working out feels impossible, and the thought of “I’ll just go later” creeps in way too fast. The struggle
Brooke˚₊‧♡ ‧₊˚

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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

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Hip mobility shin-box variations for everyone 🤍
Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #mobility #hipmobility #hipmobilityexercises #lemon8workout
Sophie Jane

Sophie Jane

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5 cable kickback variations
Here are 5 cable kickback variations for rounder glutes that I do at the gym!!! 🍑💗🍑💗🍑 Aqui estão 5 variações de glúteo no cabo, que eu faço na academia, para deixar o bumbum arredondado!!! #fitnessmotivation #fitnessmodel #GymLife #gymlover #gymgirls #gymtipsforwomen #glutesworkout #g
nati.cintra

nati.cintra

872 likes

Bicep Curl Variations while seated!
Try these!! 😊🦾 #bicepsworkout #bicepsworkout #strengthtrainingworkout #menopauseweightloss #menopausefitness #over50 #dumbbellworkout
Adriana | Menopause Coach

Adriana | Menopause Coach

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A person's legs and feet in sneakers on a treadmill, with text overlays "10K STEPS WEIGHT LOSS" and "BECOME UNRECOGNIZABLE WITH THESE WALKING TIPS." The Lemon8 logo and username are visible.
Text reads "YOU GOT THIS!" followed by an introductory paragraph about walking's benefits. Below, a pink tumbler, white headphones, and an Apple Watch displaying workout stats are shown.
Text from the article titled "Why Walking Works for Weight Loss & Toning," explaining how walking burns calories, reduces face fat, and tones muscles.
WALK 10K Steps Daily & Watch Your Body Transform👟🔥
👟What’s Happening in Your Body When You Walk👟 Let’s dive into what actually happens in your body when you hit those 10,000 steps: 🔥Fat Loss & Caloric Burn: Walking is an aerobic activity that relies on your body’s stored fat for energy. As you move, your body uses oxygen to break down fat
Chalie_Baker

Chalie_Baker

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A woman in a gym mirror selfie, wearing a black top, pink shorts, and ankle weights, with text overlay "my top 2 squat variations for quad growth" and an arrow pointing to her legs.
A woman performing a Smith machine squat with a narrow stance, upright position, and emphasis on knee flexion, wearing knee pads and a black top in a gym setting.
A woman performing a heel-elevated goblet squat, holding a dumbbell, with her heels raised on a platform, wearing knee pads and a black top in a gym.
2 squat variations for leg growth 🫶🏻
my two current fav squat variations to hit the quads! remember, when you’re trying to bias the quads, we want to be in a more upright position and emphasize knee flexion. in squat & lunge variations, i like to imagine “moving like an elevator!” #lemon8partner #legprogress #quads #
kiri

kiri

794 likes

A bedroom scene with a bed and a nightstand featuring a glowing purple alarm clock and diffuser, illustrating how to stick to a morning routine.
A person in fuzzy pants writing in a notebook on a bed, with text overlay about preparing the night before by planning, winding down, and writing to-dos.
A person wearing glasses and a sweatshirt resting on a couch, with text overlay prompting to ask what's most important for long-term morning habits.
How to Create a Morning Routine 🌅
Creating a morning routine (that you actually stick to) can be tough, but it’s not impossible. Building a routine takes practice and intentionality. In order to build a morning routine that sticks, do these 4 things: - Use the night before to prepare. This means writing out your to-do list, sett
Rebekah Joy

Rebekah Joy

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Cable Glute Kickback Variations🍑
KNOW THE DIFFERENCE: Cable Glute Kickback Variations🍑 Not all cable “kickbacks” hit your glutes the same way, here’s how each one works: 1️⃣Standing Hip Abductors (Leg out to the side) Muscles worked: Side glutes (glute medius) builds width & shape at the top of your hips. ✅Keep your
Lillid4fit

Lillid4fit

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Plank variations ❤️‍🔥
Here are 5 moves you can try while holding a plank. I hate sitting and holding a plank so I like to use different variations to distract my mind 🩷 Focus: core 1. Walk feet out, make sure glutes & hips stay down 2. Step out, hips stay still and weight does not shift side to side 3. P
Jorey || Pilates Instructor

Jorey || Pilates Instructor

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Plank variations
#planks #planksforbeginners #workout
Brier Hawkins | CPT

Brier Hawkins | CPT

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A woman looks into a mirror, with text overlay 'MY BOYFRIEND SAID ITS GETTING FAT', reflecting the article's title about glute growth.
A woman takes a mirror selfie in a gym locker room, showing her back and glutes, with text 'IM 5FT AND I HAVE TO AGREE HERES MY FAVORITE EXERCISES THAT BLEW UP MY LEGS AND GLUTES'.
A four-panel image shows a woman demonstrating goblet squats, sumo squats, RDLs, and good mornings in a gym, highlighting various glute and leg exercises.
MY BOYFRIEND CALLED ME FAT
Since i started incorporating variations of squats into my glute workout my boyfriend’s been telling me it’s getting fat… AND I COULD NOT BE ANY HAPPIER😜🤩🫶🏽⭐️🩷😝 Hip dips are genuinely something i’ve struggled with since starting the gym and a key reason why i even started. I incorporate…
lisa

lisa

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3 RDL VARIATIONS SUPERIOR FOR GLUTE GROWTH🍑
WHY I LOVE THESE RDLS FOR GLUTE GROWTH⬇️ Single Leg RDLs- Easily one of the top exercises for helping me get that round shape in my glutes🍑 I especially love doing these on the smith because it allows me to go deeper into the movement with better control and full engagement in my glutes (without
Cassidy

Cassidy

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- Unlock Your Morning Potential: Wake Up Early!🌞🔓✨
Stick to a Routine: ~ Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock. I've found that having a consistent schedule makes it so much easier to get out of bed in the morning. • • Gradually Adjust Your Wake-Up Time: ~
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A woman in black athletic wear and headphones takes a mirror selfie in a gym. Text overlay reads "3 SQUAT VARIATIONS to target GLUTES not quads" with a peach emoji and a crossed-out circle.
A woman performs an elevated dumbbell sumo squat in a gym, holding a dumbbell between her legs while standing on elevated plates. Text overlay indicates "ELEVATED DB SUMO SQUAT 3 x 6-10".
A woman performs a smith machine sumo squat in a gym, with her back to the camera and hands on the bar. Text overlay indicates "SMITH MACHINE SUMO SQUAT 3 x 8-10".
3 GLUTE TARGETING SQUAT VARIATIONS
If you want to place a focus on your glutes when squatting, the key is to do a squat variation with a sumo stance! This means you place your feet about 1-2 inches wider than shoulder width apart, and turn your toes out slightly at a 45 degree angle. Drive from your heels and squeeze your gl
Jules

Jules

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Bird Dog Variations for Diastasis Recti
The Bird Dog is one of my favorite exercises and has been my go-to for rebuilding strength and stability in my core. In this video I’m going to show different variations so that you’re able to do this exercise at different levels in your postpartum fitness journey. Let me know if you try an
Alexis Nielsen

Alexis Nielsen

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Do You Struggle With Burpees? Here’s 3 Variations
📌 SAVE, SHARE & TRY 📌 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Do you struggle with Burpees? Try these 3 variations and the last exercise is knee friendly. Here some insight, tips and benefits to Burpees: ⬇️ ▫️Burpees are a great way to help with weight loss! They are a full-body exercise that can help
NaturallyFitByJ

NaturallyFitByJ

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Dead Bug Core Variations
Beginner friendly to advanced exercise. Dead Bugs are better than crunches when it comes to real core strength. ‼️ how to tips: • Keep your lower back pressed into the floor the entire time • Brace your core first (ribs down, tighten like you’re about to get punched) • Move slow and contro
Lindsey Loiodice

Lindsey Loiodice

130 likes

A woman takes a selfie outdoors with houses in the background, featuring the title '5 WAYS TO BECOME AN EARLY MORNING GIRLY ✨' for tips on waking up earlier.
A serene landscape at dusk or dawn with a moon in the sky, illustrating the first tip: 'Go to bed at the same time every night & wake up at the same time every morning... even on weekends'.
A woman in a bathroom illuminated by red light, wiping her face, demonstrating the second tip: 'Avoid artificial light / electronics after dark... (use red light instead!)'.
How to become an early morning girly ✨
These tips will help you become a morning person. How you spend your evenings and mornings will directly impact how well you can wake up in the morning. Following these tips consistently is important so your body can adjust to waking up earlier - 1. Go to bed at the same time every night &am
chels

chels

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A hand holds a tablet displaying a ChatGPT interface with example prompts, overlaid with the title "The secret to getting PERFECT ChatGPT responses? These formulas (Part 1)". The background shows a desk with study items.
This image illustrates the tip "Assign a Specific Role" for ChatGPT. It shows an example prompt acting as a hiring manager and explains how defining a role helps ChatGPT adjust its tone and expertise, with the formula "Act as [role]. Do [task] in [specific way]."
This image demonstrates the tip "Clearly Define the Task" for ChatGPT. It shows an example of summarizing a book and explains that defining the task eliminates guesswork, ensuring focused and relevant responses, with the formula "[Action] [specific request] in [format]."
Make ChatGPT a Genius with These Formulas! (Part 1
1️⃣ Assign a Specific Role 📌 📌 ChatGPT works best when you tell it exactly who to be. When you assign a role, it adjusts its tone, knowledge, and perspective to match, leading to more expert-level answers. Whether you need career advice, writing feedback, or study tips, specifying a role like “hir
emilie.studygram

emilie.studygram

564 likes

Nail Inspo: French Tip Variations (Almond)
Which look would you wear? Comment below 🤍🩶🩷 For the DIY girlies: Purchased from: Amazon 💌 Brand: BTArtbox 💵 Price: $19 (Athena)/ $16 (Black Swan)/ $16 (White Swan) *Be cautious when purchasing from online suppliers. This post is for inspiration. But if you choose to look at the recommende
Sashes&Solution

Sashes&Solution

794 likes

How to become an early morning girlie 🧖🏽‍♀️🎧🤍
🌙 Create a Strong Evening Wind-Down Routine Switch off bright screens 1–2 hours before bed Dim lights and set a consistent bedtime Prep for the morning (clothes, breakfast, to-do list) 🌙 Evening Self-Care Skincare, warm shower, or light stretching Journaling or reading to relax your mind H
FIT WITH MEG

FIT WITH MEG

322 likes

Know the difference: Dumbbell squat variations💪🏽
If you want toned, STRONG legs you need to know these squat variations🔥 Here are 3 clear form cues for each variation: Dumbbell Front Squats (quad focused) 1. Keep your elbows high so the dumbbells don’t pull you forward. 2. Brace your core like someone’s about to punch you.
Lillid4fit

Lillid4fit

75 likes

Back row variations
#plussizeworkout #backday #backdayworkout #backexercises #backworkout
Elle

Elle

12 likes

3 kickback variations — save for 🍑day
#girltalktime #fitnesslifestylecreator #glutes #athomeworkout #glutegrowingtips
Elle

Elle

3 likes

The title image displays 'Study Schedule Night Owl vs Early Bird' in white script, with a crescent moon and stars on the left and a sun with clouds on the right, set against a blurred background.
This image details the 'NIGHT OWL' study schedule, outlining activities from 6:00 PM to 12:00 AM, including study sessions, breaks, review, and sleep. It features an owl illustration and a crescent moon graphic.
This image presents the 'EARLY BIRD' study schedule, detailing activities from 6:00 AM to 1:30 PM, including multiple study sessions and breaks. It features a sun graphic and birds at the bottom.
Study Schedule | Night Owl & Early Bird Edition!
Whether you're a night owl or an early bird theres no excuse not to get your study sessions in every day! With these 2 study schedules it's easier than ever! These are hour by hour study schedules for when you're feeling like studying at night or in the morning! 🦋COMMENT if you&#
CompSkyy

CompSkyy

505 likes

Four Plank Variations
My form is getting better😄💪 • • • • #planks #plankvariations #calisthenics #coreexercises #rainnapreisch
rainnapreisch

rainnapreisch

9 likes

3 Beginner Squat Variations
Try these 3 beginner squat variations if you’re new to the gym. Bodyweight squats are perfect for beginners because they 1. Build Strength: Work the legs, glutes, and core. 2. Improve Mobility: Enhance hip, knee, and ankle flexibility. 3. Teach Form: Develop proper squat me
Fitness Efficient

Fitness Efficient

13 likes

Bicep variations
#armworkout #biceps #weightlossandfatloss #strengthtraining #athomeworkouts
Elle

Elle

4 likes

🫧🧼dorm routine: early night in💤✨
Thursday Night: 📺Gossip Girl 🚿shower 💇🏼‍♀️ hair and skin care 💧ice and water refill 🕚 wind down in bed #lemon8college #lemon8partner #resetroutine #dorm #college
Christina

Christina

3514 likes

A woman sits on a yoga mat, holding a dumbbell, smiling. Text overlays indicate "3 glute exercise variations," "donkey kicks," and options for "bodyweight, dumbbell, bands" workouts to grow glutes.
Two panels illustrate bodyweight donkey kicks. The left shows the starting position on all fours, and the right shows the leg extended upwards, emphasizing squeezing glutes and slow, controlled movement on a soft surface.
Two panels demonstrate resistance band donkey kicks. The left shows the starting position with a band below the knee, and the right shows the leg extended, highlighting squeezing glutes and using a medium to heavy resistance band.
3 GLUTE EXERCISE VARIATIONS🔥🍑
Ladies! Have you ever heard you CAN’T grow your glutes from home? I’m here to tell you CAN! You can perform these exercises with bodyweight, resistance bands, and dumbbells. Here is an example of a donkey kick exercise with all three variations. The same can be done with similar exercises such as f
Zazel Rosado

Zazel Rosado

31 likes

3 LEG PRESS STANCE VARIATIONS
Leg Press Powerhouse: 3 Must-Try Variations! Leg day got you down? Not anymore! Here's your guide to conquering the leg press: Standard: Sit tall, back pressed, feet hip-width apart. Lower to 90-degree knees, push up with heels & quads. Repeat! Low Foot: Same setup, scoot feet lowe
Ava

Ava

89 likes

Lunge Variations
These exercises target those hard to reach lower abs. A strong core is important for more than a flat tummy. A strong core helps with balance, posture and fall prevention. You can get lots more exercises just like these in my online personal training program. Comment GIRLPOWER below for more info!
GirlPowerFitness

GirlPowerFitness

1 like

Push Ups Variations
This was so much fun! Tag a friend to take on the challenge! #pushupvariation #summerbod #gymtok #fitnessjourney
bodybylolaa

bodybylolaa

121 likes

Let’s talk rdl variations
Yall do know the R in RDL stands for ROUND right?! • Sike for real grab your gloves, straps, belts, whatever you need to control the weight WITHOUT straining. Keep your chin down (not over tucked) for a neutral spine. Push your hips back and inhale on the way down, deep exhale on the way up as y
Curt288

Curt288

10 likes

Lunge Variations
Lunge Variations with Dumbbells for a full body/core workout. Alternating back and front lunges with dumbbell pulls and push will have you feeling the burn in your core 🔥 💪 #lunges #legworkouts #coreworkout #cardio #gymmotivation
workingmomworkouts

workingmomworkouts

2 likes

A woman in a gym takes a mirror selfie, showcasing her physique. Text overlay reads "3 WAYS TO DO BULGARIAN SPLIT SQUATS," introducing different variations of the exercise.
A woman demonstrates a regular Bulgarian split squat in a gym, with her back foot elevated on a bench. This variation can be quad or glute-focused depending on stance.
A woman performs a heel-elevated Bulgarian split squat in a gym. Her front foot is on a weight plate, allowing for more knee bend to bias the quads.
split squat variations ❤️‍🔥
the split squat is going to target all the major muscles of the legs (glutes, quads, hamstrings), but there are ways to bias certain parts of it based on how you do the movement. regular stance: you can target the glutes or quads based on on how you’re standing. for glute-biased, have more of a
Kaylah Young

Kaylah Young

34 likes

Why I Give My Baby a Smoothie Every Morning
I give my 9 month old baby a smoothie every morning! Why? Because it’s filled with lots of nutrients and it’s an easy way to get fruits and vegetables into her diet first thing in the morning! She absolutely loves her smoothies and will drink the whole thing. I make them for myself too!
Samantha Gail

Samantha Gail

3636 likes

3 calf variations.
3 calf variations… mine still catching up but we working 😂 #Calves #LegDay #GymHumor #Progress #Fyp
iam.juniorke

iam.juniorke

165 likes

A bed with pillows and a lamp, overlaid with the title "Wake Up Before Your Kids & Feel Energized!" and emojis of a sun, cloud, and two baby faces, with a "Swipe" arrow.
A coffee maker with a "Mom Mode" mug and creamer, illustrating the advice to "Adjust Your Sleep, Not Just Your Wake-Up Time" by aiming for 7 hours and adjusting bedtime.
A child reaching for a refrigerator's water dispenser, accompanying tips on "Create a Relaxing Nighttime Routine" by avoiding screens, winding down, and ensuring a good sleep environment.
How to Wake Up Early Without the Exhaustion! 🌞
Waking up before your kids without feeling exhausted comes down to better sleep habits, gentle wake-up strategies, and realistic expectations. Here’s how to make it easier: 1. Adjust Your Sleep, Not Just Your Wake-Up Time • Aim for at least 7 hours of sleep—this may mean adjusting your
CozyGirlMama 😎

CozyGirlMama 😎

560 likes

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