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A person in a black sports bra and light yellow shorts poses in a gym, with text overlay '6 day split to build and tone for beginners!' and 'lemon8 @liftwithlivia'.
A person in workout attire in a gym setting, with a text box detailing 'MONDAY: GLUTE FOCUSED' exercises like hip thrusts and RDLs, and a 'MONDAY' label.
A person in workout attire in a gym setting, with a text box detailing 'TUESDAY: BACK AND BI' exercises like pull-ups and lat pull-downs, and a 'TUESDAY' label.
6 day split + workouts to build and tone
This split is a staple for those that want to tone their upper body and build lower body! This is the split I used for the past year and a half - 2 years and I have LOVED. I tweaked the structure of the workouts overtime but sticking to this split allowed me to see the results that I wanted. My goa
Liftwithlivia

Liftwithlivia

1551 likes

A person's lower body reflected in a gold-framed mirror, with the title "BUILD-A-BOOTY HACKS THAT WORK!" overlaid, setting the theme for fitness and glute development.
A pink chart titled "30 DAY BOOTY CHALLENGE" outlining a daily squat progression for 30 days, including rest days, designed to build glute strength.
A pink jar of a dietary supplement powder, described as a "booty builder" with creatine, collagen, and BCAAs, in pink lemonade flavor, intended to help build muscle in the glutes.
BUILD-A-BOOTY HACKS THAT WORK!
Hey virtual besties 🩷 We're getting into my top hacks to get that bubble butt just in time for swimsuit season—or, you know, just to rock those killer jeans! 😉 Let's get into the nitty-gritty of booty building, step by step, with a dash of fun and a whole lot of squats! 1️⃣ 30-Day Booty
Lushie Club 💖

Lushie Club 💖

21.2K likes

A woman in light blue shorts and a black sports bra stands in a gym, demonstrating a "FULL LEG DAY" workout. Text overlays point to her glutes, quads, and hamstrings, indicating the targeted muscle groups for the routine.
A woman performs elevated goblet squats in a gym, standing on a weight plate. The image highlights "elevated goblet squats 3x6-8" as the first exercise in a comprehensive leg workout routine.
A woman is shown performing leg presses on a machine in a gym, pushing the weight with her feet. The text overlay indicates "leg press 3x6-8" as a key component of the full leg day workout.
How to build your legs all around ⚡️
For my girlies wanting a workout that hits the holy trifecta (glutes quads and hamstrings) this one is for you! Workout details: 1. 3x6-8 Elevated goblet squats 2. 3x6-8 leg press 3. 3x6-8 RDL’s 4. 3x6-8 Bulgarian split squats 5. 2x10 leg extensions #lemon8partner #legdayforthegirli
Alexa Gonzalez

Alexa Gonzalez

2474 likes

Workouts to Build Your Glutes Pt. 2✨
I have already made another post similar to this one before, so if you haven’t already I would suggest also checking that one out💗Also, just to get it out of the way I do not do all these exercises in one workout, the best way to see results is to rotate 4-6 of these each time as well as some other
Starr🤎

Starr🤎

2198 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

3042 likes

Ladies How To Tone Up & Build Curves
"Losing weight is hard..." How many times have you said that to yourself recently? If it's often, it’s probably because your approach to weight loss consists of spending countless minutes on the treadmill or walking outside, doing super intense HIIT workouts, and then severely restri
Dr. Salako

Dr. Salako

4702 likes

let’s build that back and shoulders
Upper body days don’t always have to be split between back and biceps or chest and shoulders, you can always switch it up! Lately I’ve been doing back and shoulders on the same day. Workout details: - lat pulldowns 3x6-8 - seated back rows 3x6-8 - rear delt cabke cross flys 3x6-8 - shou
Alexa Gonzalez

Alexa Gonzalez

228 likes

BUILD A BUBBLE BUTT WITH THESE EASY TIPS 🍑✨:
Alright bestie… let’s talk about the peach. 🍑 Not the emoji we spam when we’re being flirty—but the one we’re trying to grow without wasting our life doing squats that don’t squat. If you’ve ever stared at your mirror like “Why is this thing still flat??” or screamed “GENETICS!!” into the void—bre
Lushie Club 💖

Lushie Club 💖

481 likes

Build your glutes at home!!
When you use proper form and technique, you can ensure that you are targeting the right muscles and using the right range of motion. This can help you maximize the effectiveness of your workouts and get the results you want faster. Try out these three moves to build your glutes right at home!
Ericka Taylor

Ericka Taylor

143 likes

Deepen your Squats to Build your Legs & Glutes🔥

Improve your Mobility & ROM to Deepen your Squats & Build your Legs⤵️ Here’s why improving your squat depth can be a game-changer for muscle growth: 1️⃣Increased Muscle Activation: Going deeper into your squats engages a wider range of muscles, including the glutes, hamstrings, quadri
Lillid4fit

Lillid4fit

1323 likes

Do this exercise to build a strong core!
To all my #busymoms out there, I'm telling you personally that it's possible to have a strong core & develop abs with the proper nutritional guide & exercises that will strengthen/sculpt those abs for you🤗💪🏾. ☆Here is a snippet of an exercise that is part of my Mom BAWD online
GetBAWDIED

GetBAWDIED

333 likes

A woman in grey athletic wear stands with her back to the camera, showcasing her glutes. Text overlays read "Grow your GLUTES with 4 exercises" and "swipe to build a workout," indicating a fitness guide.
A grey graphic titled "GLUTE GAINS" lists horizontal and vertical glute exercises with recommended sets and reps. Horizontal exercises include hip thrusts and glute bridges, while vertical exercises include squats and lunges, with notes on weight and reps.
A grey graphic titled "GLUTE GAINS" lists lateral and isolation glute exercises with recommended sets and reps. Lateral exercises include hip abductions, and isolation exercises include glute squeezes, with a note on personal effectiveness.
Build Your OWN GLUTE Workout w/ 4 Moves 🍑‼️
Are you struggling to know what to do for a leg / glute workout? You’re not alone and honestly you need to quit overcomplicating it. ‼️ We often get caught up with all the exercises and workouts we see online and feel like we need to do 10+ exercises in order to “have a good workout” but as a ce
carlyroese

carlyroese

57 likes

Let’s build that shelf🍑
Upper glutes workout to try on your next leg day #summerbod #bodytransformation #gymroutine #gymgirl #gymgirlsoflemon8
Joelle🫶

Joelle🫶

749 likes

Build Your Own Glute Routine 🍑
Hey boo 👋🏽 There’s no reason to overload your lower body days with 12+ exercises! For optimal glute growth, it’s all about training smarter 💭. All you need is the right mix of movements from key categories 🔑✨ to ensure you’re targeting the glutes effectively without burning out. Here’s how to st
Sky | CPT

Sky | CPT

126 likes

A woman in a gym, viewed from behind, wearing light purple shorts and a brown top. Text overlay reads 'HOW TO BUILD A GLUTE PROGRAM Step by step how to build it,' highlighting her glutes.
A woman in a gym performing a barbell deadlift. Text overlay explains '#1 LENGTHENED POSITION' and lists examples like deadlift and squat variations for building a glute program.
A woman in a gym performing a hip thrust on a machine. Text overlay explains '#2 SHORTENED POSITION' and lists examples like hip thrust and glute bridge variations for a glute program.
BUILD YOUR OWN GLUTE PROGRAM-how to do it!
This booty I built definitely didn’t come from genetics 😅 I was not blessed on that part so I had to build everything I got so I want to show you how I did that through a structured program because that’s such a key component to making the best results happen for yourself. So STOP just doing ra
Hannah Hooker

Hannah Hooker

172 likes

BUILD-A-DUMPY PROGRAM 🍑🏃🏻‍♀️
Hi guys! ✨ Are y'all ready to get your legs shaking? Here is one of my favorite workouts! I am thinking about creating a leg program were I explain all my secrets about losing weight and gaining muscle. Remember that in order to see result you need discipline and consistency. If you guys have a
Cintia Enis

Cintia Enis

1936 likes

Build Your Own Glute Routine 🍑
There’s no reason to overload your lower body days with 12+ exercises! For optimal glute growth, it’s all about training smarter 💭. All you need is the right mix of movements from key categories 🔑✨ to ensure you’re targeting the glutes effectively without burning out. Here’s how to structure you
Sky | CPT

Sky | CPT

141 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥
Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"
Chalie_Baker

Chalie_Baker

1786 likes

Can you lose fat & build muscle at the same time?
Yes! You definitely can. BUT the process takes a little more attention to detail than just focusing on one goal. Here’s the TOP 5 THINGS you should focus on if you want to lose fat & build muscle: 1️⃣ Eat 250 calories less than your maintenance calories 2️⃣ Eat a HIGH protein diet (1gram
Lillid4fit

Lillid4fit

100 likes

BUILD YOUR BOOTY PILATES WORKOUT
Pilates can help you build a stronger, more sculpted butt by targeting and growing your glutes. Pilates incorporates many glute-activation exercises, such as heel beats, which target the gluteus maximus muscle. Our backside is very important, but often times it is weak and lazy. As our world has
Ericka Taylor

Ericka Taylor

155 likes

A title card for 'The Sims 4 Easy Build Ideas COZY POOL' featuring a finished, elevated round pool with a wooden deck, stone foundation, and two hanging chairs.
A screenshot from The Sims 4 showing the first step of building a pool, which involves placing a flat square foundation on a grassy lot.
A Sims 4 screenshot illustrating how to add a rounded pool segment and then a complete circular pool on top of the initial square foundation.
🌸 Build A Simple Pool in The Sims 4
💖 Start with a flat square (5x5), then use the rounded pool tool to add a pool segment on top of the square. Drag the flat edges in by one so that the segment looks like a slice of pie. Duplicate the segment and connect it to the previous one, repeat this until you have a circular pool on top of th
🌻ChromaGlitch

🌻ChromaGlitch

2226 likes

HOW TO BUILD AN HOURGLASS FIGURE⏳
What makes your body look like it has an hourglass figure? The hourglass look is achieved by having bigger shoulders, back, and glutes/legs while maintaining a small waist. That makes your body look like an hourglass shape. In order to achieve this, focus on building your shoulders, back, g
Sophia Cepero

Sophia Cepero

282 likes

Aesthetic white gaming PC setup with a monitor displaying a game, a white PC case decorated with flowers and butterflies, and a desk adorned with plants, lights, and a shelf with a sword and vines, illustrating how to make a PC build aesthetic.
Close-up of a white PC case showcasing internal decor like white flowers, iridescent butterflies, and RGB extension cables, alongside external magnetic butterflies, with text highlighting ways to add decor to a PC case and a safety reminder.
Close-up of a white PC fan with a custom Zelda-inspired fan cover, demonstrating how custom fan covers can personalize a PC build, as mentioned in the text overlay.
How to make your PC build aesthetic ✨
I love decorating things around my space to match my overall aesthetic, and adding some decor to my PC has made a huge difference for me! There are so many ways to put a personal touch on your PC build by adding some decor, like adding flowers, vines, fan covers or figures. I wanted to keep my
addy ☁️

addy ☁️

3177 likes

A completed Minecraft lemonade stand with a lemon-shaped roof, birch wood structure, and yellow and white accents, set in a grassy environment.
A Minecraft build showing the front structure of a lemonade stand, featuring birch blocks, slabs, fence posts, trapdoors, and yellow and white concrete.
A Minecraft image illustrating the layered construction of the lemon-shaped roof for the lemonade stand, with numerical guides for block placement.
🍋 Build A Lemonade Stand in Minecraft
If you want to add a bright summery build to your Minecraft village, try this lemonade stand tutorial. 🍋 Build the Front of The Lemonade Stand 🍋 To start your Minecraft lemonade stand make two pillars with 4 birch plank blocks in each pillar. Make sure these pillars have four spaces between the
🌻ChromaGlitch

🌻ChromaGlitch

2714 likes

A woman in pink leggings and a dark jacket stands in a gym, showcasing her glutes. Overlay text reads "Exercises to grow ROUND GLUTES - dumbbells only -" and includes the Lemon8 handle @cassidymorganfitness.
Two images show a woman performing Hip Thrusts with a dumbbell on her hips, demonstrating the movement from a lowered to a raised position. Overlay text indicates "Hip Thrusts" and "3x10, 12 pulses, 8 second hold."
Two images show a woman performing Hip Abductions while in a hip thrust position, with a dumbbell on her hips. The images illustrate the leg movement from together to abducted. Overlay text states "Hip Abductions" and "3x20."
GROW A SHELF🍑 Build Round Glutes With Dumbbells✨
20 minute quickie glute workout for the girlys on the go✨ These are some of my favorite movements for growing the glutes and creating that round, peachy shape🍑 You can do these at home with just a pair of dumbbells, no gym required🙌 full glute program on my app🥰 you got this bestie xx #Lemon8pa
Cassidy

Cassidy

177 likes

A close-up of a person with glowing skin, with text overlayed that reads "Let's Build a PERFECT Skincare Routine" and sparkling graphic elements.
A collage of five different skincare products, presented as options for a cleanser, with the text "Pick a cleanser!" prominently displayed.
A collage of six different skincare products, presented as options for a toner, with the text "Now a toner!" and a note about exfoliant use.
Build your perfect skincare routine!
If you are looking to update your skincare routine into one that makes your skin glow, then this is for you!! The products listen are AMAZING for your skin and I definitely recommend. Lmk if you have any critiques or new ideas for my list! #skincare #skincare girly 💕 #glow recipe🌟 #makes
Sylvia Mae 💋

Sylvia Mae 💋

38 likes

Earn Your Power, Build Yourself
Here are some more tips to becoming Her ✨ 1. Attachment styles Figure out yours through various online test, and articles. And start becoming aware of your attachment styles and cycles. This is a stressful but so fulfilling step in becoming healed as a person and a better friend and partner.
Mavis Shahar

Mavis Shahar

1451 likes

how to BUILD MUSCLE on a BUSY SCHEDULE
*START EATING AS EARLY AS YOU CAN This tip genuinely transformed my bulk, as it just made it so much less overwhelming to fit in all the calories for the day. *MEAL PREP 2 EVENING A WEEK Meal prep offers many benefits, among which is the time and effort it saves you all week. You can save you
sophierosefitt

sophierosefitt

1380 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."
Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.
Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.
🍑✨How to Build Muscle✨💪
Progressive overloading is a fundamental principle in muscle building. ❗️Increase Weight❗️ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,
Chalie_Baker

Chalie_Baker

224 likes

One Powerful Question to Build Trust w/ Your Kids
One of the most powerful questions I ask my kids before bed: “Did Mommy do anything today that I need to apologize to you for?” This simple question not only opens the door to meaningful communication, but it also teaches accountability, empathy, and emotional awareness. It creates a safe sp
J. LORRAINE

J. LORRAINE

4142 likes

Build a Strong Core with These Exercises
Having a strong core is crucial for women, not only for aesthetic reasons but for overall health and functionality. It enhances posture, reduces the risk of back pain, and improves balance, which is especially important as we age. A robust core also contributes significantly to athletic performance
Sky | CPT

Sky | CPT

48 likes

A woman in black workout attire poses in a mirror, showcasing her glutes. Text overlay reads "Build your shelf Upper glute workout SWIPE five exercises" with a peach emoji and an arrow.
A woman performs hip thrusts on a machine in a gym, wearing light grey leggings and a resistance band. Text overlay indicates "1. Hip thrust machine" with an arrow.
A woman performs glute-focused back extensions on a hyperextension bench in a gym. She wears grey sweatpants and a blue top. Text overlay indicates "2. Glute focused Back extension" with an arrow.
Build your shelf🍑Upper glute workout
Build your upper glutes with me using these 5 exercises⬇️ 1. Hip thrust machine -focus on driving through your heels -fully lockout at the top -keep the tension on your glutes 2. Glute-focused back extensions -don’t come up all the way with your torso -round your upper body & u
Sophia Cepero

Sophia Cepero

370 likes

Exercises that will build that “shelf” 🍑
Your glute is made up of multiple muscles to make your booty so today we’re talking about the “shelf”, the upper portion of your Gluteus Maximus and the two exercises that will target it best. I recommend incorporating 1 or both of these exercises into your workout program if you’re wanting to
Hannah Hooker

Hannah Hooker

1163 likes

A woman in blue workout attire stands in a gym, facing away from the camera, showcasing her glutes. Text overlay reads "Build Bubble Butt smith machine only," indicating a glute workout using only a Smith machine.
A woman performs a Glute Bridge exercise on a Smith machine, lying on a bench with a padded barbell across her hips. Text overlay identifies the exercise as "Glute Bridge."
A woman performs a Box Squat using a Smith machine, squatting down towards a bench behind her. Text overlay identifies the exercise as "Box Squat."
BUILD A BUBBLE BUTT ON THE SMITH MACHINE✨
Perfectly round glutes coming right up🤌🏼 You can perform each of these exercises right on the smith machine🙌… love a good glute workout where you can achieve everything you need without moving from place to place😂 These movements are incredible for glute growth and achieving that round peachy shape
Cassidy

Cassidy

335 likes

Struggling to Build Your Glutes and Hamstrings?
Why the Right Way Matters ? Maximizes Muscle Activation: When done correctly, the Bulgarian split squat fully engages the glutes and hamstrings, leading to better muscle growth. Poor form can shift the focus to other muscles, like the quads, reducing the effectiveness for your target areas.
Zara_Sanchi

Zara_Sanchi

917 likes

Build your glutes and hamstrings 🍑🦵
Here’s a workout to build your GLUTES & HAMSTRINGS 🍑🦵For anyone that’s a fan of supersets - this one’s for you !! 💯Each superset worked the same muscle from a different angle which is a great way to improve the symmetry and fullness 💡 Plus it had my glutes on fire !! 🔥😵 1a. Cable Glute Kickbac
Stephanie Sanzo

Stephanie Sanzo

183 likes

A graphic titled "THIS OR THAT" asks "Machine or Free Weights Which is better for GLUTE GROWTH?" showing a person's legs on a leg press machine, with cartoon characters and arrows pointing to the options.
A comparison graphic showing a Barbell Hip Thrust on the left and a Smith Machine Hip Thrust on the right, with a "VS" in the middle. Text indicates to see the description for explanation.
A comparison graphic showing a Split Squat on the left and a Single Leg Leg Press on the right, with a "VS" in the middle. Peach emojis and decorative lines are also present.
Which Exercises Build Your Glutes More?!🍑
❓Barbell Hip Thrust vs. Smith Machine Hip Thrust: 🍑Better for Glute Growth: Smith Machine Hip Thrust 🍋Explanation: The Smith machine allows for proper form, greater weight progression, and decreased risk of injury, providing optimal conditions for tearing and growing the glute muscles. It als
Chalie_Baker

Chalie_Baker

90 likes

High Protein Snack Ideas (build muscle!) 💪🏼💗
Here are some of my FAV go to protein finds at Target (but I am sure you can find the same or similar at your grocery store too). ‼️ Eating a decent amount of protein each day is important for muscle growth, fat loss and overall wellness. But I am not going to lie, it can be tricky to get enough
carlyroese

carlyroese

1646 likes

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
Bayleigh 🌱

Bayleigh 🌱

902 likes

YOU CAN BUILD THE TYPE OF BODY YOU WANT! 🍋🌸🥰
How I maintain muscle in my legs while losing fat: • Focus on a combination of resistance training and a balanced, protein-rich diet. • Incorporate exercises like squats, lunges, and leg presses to stimulate muscle growth. • Consume enough protein to support muscle maintenance and include c
Briana Renee

Briana Renee

345 likes

How to Be More Attractive?✨Build Your Magnetism👑
Hello Dream Girls!🥰💗 True attractiveness goes beyond looks💗🥰; it’s about confidence and embracing your unique self🎀. When you truly love and accept yourself, others will see it too. In this post, find simple steps to build self-confidence and let your inner radiance shine.✨️✨️😘 1.👑 Don’t spea
Angell🤍✨️

Angell🤍✨️

2073 likes

that snatched waist isn’t going to build itself
#coreworkout #waist #snatchedwaist #deepcore
kat

kat

546 likes

A smiling woman holding a mug, sitting on a yellow couch, with text overlays indicating a financial journey from $10 to $10,000 and introducing books she read to achieve this.
The book "I Will Teach You To Be Rich" by Ramit Sethi, surrounded by text bubbles highlighting its practical approach to financial automation, conscious spending, and simple investing for a "rich life."
The book "The Total Money Makeover" by Dave Ramsey, with text describing it as a tough-love guide for financial fitness, emphasizing gazelle intensity, emergency funds, debt freedom, and budgeting basics.
Money books to build wealth
From ramen noodles to rooftop views, the journey from $10 to $10,000 was wild! 🚀 But it wasn't just about hustle and side hustles. Don't get me wrong, those helped A LOT. But the real game-changer? Books 📚 These weren't your typical beach reads. These pages were packed with mindset s
Meredith Jao

Meredith Jao

1022 likes

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