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How to play each part of the butt 🍑

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A woman in a dark jumpsuit poses on a pink yoga mat, advertising a '10 Minute Workout For Your Butt' with '5 Moves, Quick + Easy, No Equipment'. Text at the bottom says 'lemon8 @venus.at.home' and 'SWIPE'.
A woman demonstrates the 'Donkey Kicks (Extended)' exercise on a pink yoga mat. The image shows the starting position and the extended leg position, with instructions for '1 Minute (Each Leg)' and to 'Stay Controlled and Go Slow'.
A woman demonstrates the 'Donkey Kicks' exercise on a pink yoga mat. The image shows the starting position and the bent-leg kick position, with instructions for '1 Minute (Each Leg)' and to 'Squeeze Your Glutes At The Top'.
10 Minute Butt Workout! 🍑
This quick workout is for the following girls: ♡ beginners ♡ busy bees ♡ lazy girls (like myself) ♡ girls who workout at home ♡ girls who have no equipment It’s how I keep my butt toned (without a gym) and only takes a quick 10 minutes of your day which means you absolutely can do it —no e
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A woman in workout attire takes a mirror selfie in a gym, with text overlay "BUILD YOUR BUTT LOSE YOUR GUT SWIPE" and emojis of a smiling face with hearts and a peach. Her Lemon8 handle @big_chriss_ is visible.
A text-based workout plan titled "Plan: Leg Day" detailing 5 exercises: Squats, Hip Thrusts/Single Leg Hip Thrusts, Front Foot Elevated Lunges, Leg Extensions, and Glute Medius Kickbacks, with set and rep recommendations.
A text-based "INTENSE GLUTE HOMEWORKOUT WEIGHTED PROGRAM" listing exercises like RDLs, Single Leg RLDs, Bulgarian Split Squats, Lateral Lunges, Glute Bridge, and Single Leg Hip Thrusts, with sets, reps, and rest instructions.
ðŸĨ°Build Your Butt Lose Your Gut🍑
Hey gym girlies if you wanna build your gut and lose your gut, try these workouts. Working out alone will not get you results, remember you have to eat for the body you want. Give up processed foods, up your water intake, and be sure to get your fiber and protein ðŸŦķðŸū #fitgirl #lemon8chal
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A woman in athletic wear poses in front of a mirror, showcasing her glutes. The image outlines a 20-day squat challenge, detailing daily squat counts from 15 to 100, with a rest day on day 11, and promises glute growth.
A woman demonstrates a sumo squat with a dumbbell, explaining proper form: toes outward, pushing through heels, hinging at hips, and a straight back. Text highlights sumo squats for glute and inner thigh activation, recommending weights.
A woman performs a lateral lunge with a dumbbell. The image describes lateral lunges as 'extra credit' to superset with squats, targeting inner/outer thighs and side glutes to help create a rounded shape.
Build a Butt 🍑 20 Day Challenge âœĻ
Growing your glutes isn’t impossible, you just need to be consistent! 🍑 So trying out a 20 day challenge like this will help you gain that consistency and work at perfecting your form! ðŸŦĄTry adding a weight or switching up some reps for sumo squats for added glute activation or supersetting (perform
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A person from behind, wearing blue leggings and a black top, showcasing glutes with an arrow pointing to the area. The image is titled 'BUBBLE BUTT Workout' and includes a Lemon8 watermark.
Illustrations of a woman performing three different stretches: lunges, butterfly stretch, and leg raises. The text indicates 'Stretch/Warm up 2-5 mins' for a workout routine.
Illustrations of a woman demonstrating a forward squat with dumbbells, showing the starting and squatting positions. The exercise is specified as 'Forward Squat 3 x 12'.
My Bubble Butt workout 🍑âœĻ
Lower body workout for the juiciest glutes! ðŸĪŒðŸŧâœĻðŸ˜Ū‍ðŸ’Ļ THE WORKOUT 🏋ðŸŧ‍♀ïļ (Use weight if desired) start with a stretch/warm up 2-5 min. forward squat 3 x 12 RDL 3 x 12 step ups 3 x 10 each side single leg hip thrust 3 x 12 each side hip abductions (Bands or machine) 3 x 10 each side cable k
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An infographic illustrates six exercises for a smaller waist: Side Plank (40 reps), Leg Raise (40 reps), Bicycle Crunch (30 reps), Sit-ups (30 reps), Spider Plank (50 reps), and Russian Twist (50 reps), to be repeated twice with a 2-minute break.
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Text on a black background details glute anatomy, explaining the Gluteus Maximus, Medius, and Minimus muscles, and a key tip for glute growth through hip extension, abduction, and external rotation.
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How to Grow a Dump Truck & Thunder Thighs 🍑🚛ðŸŒĐïļðŸ”Ĩ
Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil
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A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.
An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.
Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.
Tips for Fixing a Flat Butt from Sitting too LongðŸĨž
🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t
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Hey girllll how are you? 💕🍑 🍑Today we return to Rounder Butt challenge🍑 👙Welcome to another home workout👙 👙We’re on a 4 WEEK ROUNDER BOOTY challenge And honestly this challenge really works✔ïļ I’ve done it and I saw amazing results.. 👙2-3 time a week and if you really do 3x15
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A woman in a gym performs dumbbell squats, holding a dumbbell in each hand. Text indicates "Dumbbell Squats," suggested "4 sets of 10," and that it's "Good for legs and butt."
A woman in a gym performs weighted lunges, holding a dumbbell in each hand. Text indicates "Weighted Lunges," suggested "3 sets of 10 each leg," and that it's "Great for butt."
No more office chair butt 😅❌
Hey babes! Where are all my corporate or work from home girlies? 👀 I know first hand how hard it can be sitting at a desk for 8+ hours a day, and trying to keep your gains ðŸĨē So here’s a few exercises that I do to keep from getting the dreaded office chair butt and losing gains. ➡ïļ Dumb
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💕My Advice: ⌚ïļ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. ⚖ïļMacronutrient Balance: Focus on a balanced diet that includes adequate protein, healthy fats,
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ðŸšĻGet More Out of Your Workout by Warming Up ðŸšĻ
Warming up before a workout is crucial for several reasons. ✅It slowly warms up the heart and blood vessels, ✅increasing your body temperature and ✅enhancing blood flow to your muscles. This process not only helps ✅reduce muscle soreness but also ✅lowers the risk of injury. By preparing
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If you’re looking to grow your upper glutes & have a “bubble butt” then you NEED to be doing this exercise! What exercise am I talking about? Cable glute kickbacks. These are amazing for isolating your glute medius, which is responsible for round upper glutes. How to do kickbacks: -start
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A nursery scene with text listing play ideas for 0-3 month old babies, including cuddles, singing, reading, tummy time, and infant massage.
Play activities for 3-6 month old babies are listed over a nursery background, suggesting actions like making silly faces, peek-a-boo, and exploring nature.
How to play with a baby 0-12 months
**Continue to build on each list as they grow, and know that every baby develops at their own pace. It’s okay if your baby is not ready for something on the list until a later age** I’ve heard a lot of people say that they don’t know how to play with their baby or they can’t wait until they are
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A woman with face glitter and many beaded necklaces stands by a window overlooking a city street. Text reads 'Arm Slimming Exercises', '15+ Exercises With Examples', and 'Tips for Losing Stubborn Fat'.
A woman takes a mirror selfie in a gym. Large red text says 'NO.' with a question 'Can you spot reduce fat on your arms?'. Explanatory text states fat loss is overall, not spot-specific.
A woman with face glitter makes a kissing face, hands behind her head, by a window. Text provides arm workout instructions: pick six exercises, 12 reps each, no pause, 60-second breather, then three more rounds.
How To Slim Your Arms and Reduce Body Fat
If you're aiming for those sculpted, powerhouse arms like J.Lo, Megan Thee Stallion, or Natalie Portman, this year's your time to shine, and guess what? It's totally achievable and simple to kickstart. 💕All you need are a pair of dumbbells and a killer lineup of top-notch arm-toning
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A person with long dark hair is seen from behind, standing in ocean waves. Text overlay reads: '10 AMAZING PRODUCTS THAT CAN HELP PREVENT & TREAT BUTT ACNE'.
A black background displays a foaming acne wash product. The text describes it as a potent antibacterial body wash that targets acne-causing bacteria, recommended for use in the shower.
A black background displays a body wash for rough and bumpy skin. The text highlights its salicylic acid for gentle exfoliation and ceramides to restore the skin's protective barrier, suitable for regular use.
For The Girlies Who Struggle With Butt Acne âœĻ🍑
No one really wants to talk about butt acne, but it's way more common than people think! ðŸ˜Đ If you've ever struggled with those frustrating bumps that seem to pop up at the worst times, you're definitely not alone. I have always been passionate about keeping an even skin tone all o
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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
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A person in workout attire takes a mirror selfie in a gym locker room. The image features text overlays "HOW TO BUILD A DUMPY" and "SWIPE", indicating a fitness guide focused on glute development.
How to build a dumpy
Just know that there are different areas that you’ll have to target in order to build your butt. I circled and labeled this diagram to show you what exercises work best for each area. #lemon8fitness #Fitness #embracevulnerability #Lemon8Diary #shareyourthoughts #gym #gymgirl #fitnes
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A woman in a white sweater and dark leggings stands with her back partially turned, showcasing her glutes. Text overlays read "How I GREW my Glutes but NOT my LEGS" and "SWIPE," indicating the article's topic and a call to action.
A woman in a white sweater and dark leggings stands in front of a fence and foliage. Text overlays state "My goal Grow glutes tone legs" and "SWIPE," outlining her fitness objective.
A woman in a white sweater and dark leggings stands with her back to the camera, highlighting her glutes. Text overlays read "SWIPE FOR MY SPLIT" and "SWIPE," prompting the viewer to see her workout routine.
How I GREW my 🍑 and NOT my LEGS ➡ïļ
Grow glutes 🍑 not legsðŸĶĩ What I do: ⮇ïļ 3 days of glutes 🍑 Workouts: - leg press 3x10 last set until failure - RDLs 3x10 - -glute extension 3x10 - Machine kickbacks (Heavy - last set is your max weight, mine is 130lbs) I don’t do cable kickbacks - hip abduction 3x10 + 1 drop set -
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A close-up overhead shot of a dark bowl filled with 'Phat Butt Chili,' a high-protein, low-calorie meal. The chili, rich brown with beans and ground beef, is topped with melted shredded cheese. The text 'PHAT BUTT CHILI' is prominently displayed.
Phat butt chili
I am on my weight loss journey but I am activity doing anything to keep my ASS, so high protein low calorie it is! I call this meal idea âœĻphat butt chiliâœĻ High Protein Chili Meal Prep Calories per serving: 490 Protein per serving: 61g Ingredients: â€Ē 1/2 green bell pepper, diced â€Ē 1
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How To Tone Under Your Butt 🍑
Try this move daily! 3 sets 15 reps each side âœĻ🍑âœĻ I’m using the resistance band linked in my bio âœĻâœĻâœĻ #getupandglo Here are 3 more tips to help: 1. **Lunges and Squats:** Incorporate exercises like lunges and squats into your workout routine. These target the glutes and thighs, helping to
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4 Easy Underbutt Workouts
These 4 easy exercises target your glutes and hamstrings to help reduce that stubborn ‘banana roll’ while lifting your booty. #glutesandhamstrings #gluteworkoutvideo #gluteandhamstrings #glutesathome #athomeworkout
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âœĻFOR AGES 0-12 mo: Go to my page and search for the post “How to play with a baby” in pink fontâœĻ **Abilities at this age can vary so much, know that your child may be ready for each thing before or after the age listed.** 12-24 months is such a fun age because it is so full of growth and deve
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A person in workout attire takes a mirror selfie, showcasing their physique. The image features text overlays: 'MY BBL WORKOUT', 'WHY BUY YOUR BUTT WHEN YOU CAN MAKE IT YOURSELF?', and 'IT'S ALWAYS BETTER WHEN IT'S HOMEMADE'.
A person in black workout clothes takes a mirror selfie in a gym, with dumbbells in the foreground. Overlay text lists workout and diet strategies, including training glutes 3 times a week, intermittent fasting, limiting carbs and sugar, and aiming for high protein intake.
A black background with white text lists exercises targeting the gluteus maximus, such as hip extension and glute bridge, and the beginning of exercises for the gluteus medius, including side-lying hip abduction and clamshell exercise.
🍑Grow a Big Butt in the Gym: Glute Exercises
🍑My go to Glute exercises🍑 🍑High stance narrow feet leg press: This exercise primarily targets the gluteus maximus, with some engagement of the gluteus medius and minimus to stabilize the pelvis. 🍑 Wide stance leg press: A wider stance in the leg press shifts more emphasis onto the inner port
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Discover the Body’s Largest Organs & Muscles 💊ðŸŦ€
Our bodies are full of amazing structures, from the largest muscles to the tiniest cells working together nonstop. Here’s a quick look at some of the largest and most powerful parts that keep us alive and moving every day. 💊 Largest Muscle: The Gluteus Maximus (your butt muscle) is the body’s bi
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BUBBLE BUTT GLUTE WORKOUT
Truly the only glute workout you need âĪĩïļ Start off with glute activation, mini band above the knee side steps 3x15 5x20 hip abduction 4x15 cable side kicks 4x20 B-stance hip thrusts 4x12-15 smith machine good morning 4x12-15 hamstring curls 🍑🍑🍑🍑🍑🍑🍑🍑🍑 #lemon8partner #gluteworkout
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A person in pink activewear walks away from the camera on a sidewalk. Text overlays read "Tone your butt" and "Try these exercises," indicating a fitness guide for butt workouts.
A person lies on their back on a mat in a kitchen, performing a pelvic tilt exercise with knees bent and hips raised. The text overlay says "Pelvic tilts with pulses."
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Grow your butt
Now that we are starting a new year is a perfect time to set goals for our fitness journey. If you’re looking to tone and lift your butt here are three easy workouts you can add to your routine. - after a warmup start of with pelvic lifts. You will have your legs a little over hip distance an
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A workout guide titled 'Booty Pump' showing a woman demonstrating glute bridge, donkey kicks, and fire hydrants. It includes instructions for activating glutes with 12 reps x 2 sets for glute bridge, and 12 each side for donkey kicks and fire hydrants, with a note to squeeze and keep controlled.
A workout guide titled 'Main Burn' showing a woman demonstrating squats, jump squats, and Bulgarian split squats. It includes instructions for 15 reps x 3 sets for squats, 10 reps x 2 sets for jump squats, and 10 each side for Bulgarian split squats, with a note on form.
A workout guide titled 'Cool Down' showing a woman demonstrating seated forward fold, figure-4 stretch, and quad stretch. It includes instructions for 30 seconds for seated forward fold, and 20 seconds each side for figure-4 and quad stretches, with a note to relax.
Booty Pump 🍑 At-Home Butt Lift Routine
Want a rounder, toned booty without gym machines? âœĻ This 15-min booty pump hits your glutes from every angle — perfect for a quick after-class, after-work, or weekend reset. Warm Up (activate your glutes ðŸ”Ĩ) Glute bridge (12 reps × 2) Donkey kicks (12 each side) Fire hydrants (12 each s
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A person from behind, showcasing glutes in dark leggings, with text overlay "BUBBLE BUTT WORKOUT" and an arrow highlighting the glute area.
A person performing a forward squat, holding a dumbbell, with text overlay "3 x 12 | forward squat" in a gym setting.
A person demonstrating a single leg RDL with rotation, holding a dumbbell, with text overlay "3 x 10 each side | single leg RDL with rotation".
Bubble Butt Workout
Lower body days for the juiciest glutes! ðŸĪĪ -THE WORKOUT- â–Ŧïļforward squat 3 x 12 â–Ŧïļsingle leg RDL with rotation 3 x 10 each side â–Ŧïļstep ups 3 x 8 each side â–Ŧïļsingle leg hip thrust 3 x 12 each side â–Ŧïļstanding abductions 3 x 10 each side #lemon8partner #glutegains #glutegrowth #boot
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10 Glute Exercises for a Peachy Butt!
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âœĻ How to Get PR as a 1K Content & UGC Creator âœĻ
My last PR Post went viral hitting over 9k here on Lemon 8 but it’s no longer on my profile ðŸĨšðŸ‘€ Has anyone dealt with posts that were deleted without any notification? Also I just made the Beauty Creator Community here on 🍋8 and we’ll see how it goes. Also hence why I’m sad about that post getti
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A split image showing a woman's glutes before and after, with text 'HOW TO GET A BUBBLE BUTT SWIPE' and a peach emoji, indicating a transformation.
A woman performs hip thrusts in a gym, using a barbell with weights and a resistance band around her thighs, with text 'Hip thrusts'.
A woman performs seated hip abduction on a machine in a gym, with text 'Seated hip abduction' visible on the image.
Exercises for a bubble butt🍑 (upper glute edition)
Are you looking to completely transform your glutes? If you are then you NEED to be doing these exercises! A big part of how your glutes look is due to your upper glutes or glute medius & minimus. Here are some of my favorite exercises to target your upper glute muscles and a sample glute w
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He’s a Ten butttttâ€Ķ.
What is one thing even a 10 couldn’t make you over look??? #lemon8bookclub #book recommendations #bookboyfriend
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A person performs a glute exercise on a gym machine, with text overlay "BUILD MUSCLE 101" and a peach emoji, illustrating ways to build muscle.
Text on a black background titled "1. Mechanical Tension: The Foundation of Muscle Growth," explaining how stress from resisting force triggers muscle growth and the importance of progressive overload.
Text on a black background titled "2. Muscle Damage: Microtears That Lead to Growth," describing how intense workouts cause microtears that repair, making muscles stronger, and the role of DOMS.
Scientifically Proven Ways to Build a Bigger Butt💊
The Best Exercises for Each Muscle Group: 5 Moves That Work! Now that we know how muscles grow, let’s put the science into practice. Below is a list of five effective exercises per major muscle group. These are backed by biomechanics and EMG (electromyography) studies showing strong muscle activ
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A woman in orange shorts and a white t-shirt poses in a gym, with text overlay "Bubble Butt Smithmachine workout" and "Lemon8 @j_o_jones".
A woman performs a curtsy lunge using a Smith machine, with text overlay "CURTSY LUNCH 4 SETS OF 7-10 (EACH LEG)" and "Lemon8 @j_o_jones".
A woman performs Good Mornings with a Smith machine bar on her shoulders, with text overlay "Good Mornings (with or without a resistance band) 4 sets of 10" and "Lemon8 @j_o_jones".
Bubble Butt Smithmachine Workout🍑
When it comes to the weights, please do what I must comfortable for you. HAPPY FITNESS, JOURNEY 🍑 #glutegains #glutegain #lemon8challenge #Lemon8Diary #smithmachineworkout #glutegrowth
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An iPad on a keyboard displays a home screen with app icons and widgets. Text overlay reads '4 Roblox Games For Each Category to Play' and 'swipe' with an arrow, introducing game recommendations.
A collage of four Roblox horror game thumbnails: El Mira, Dead Silence, Shrek in The Backrooms, and The Vents. The text 'HORROR Games' is overlaid in the center.
A collage of four Roblox cooking game thumbnails: Dare to Cook, a burger game, Restaurant Tycoon 2, and Hot Pot Restaurant. The text 'COOKING Games' is overlaid in the center.
4 Roblox Games For Each Category to Play
These are some game recommendations to play on Roblox alone or with friends when you’re bored, I hope you find these fun ! lmk if you want me to do another one of these with a different category. ╰(*Âīïļķ`*)â•Ŋ♡ Title of the Games - Horror: El Mira, Dead Silence, Shrek in The Backrooms, The Vents
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