257 followers

Follow

Follow

Follow

1/3

2 saved

29

6

Gains 💪🏽

January 2024 - January 2025 consistency and the right meal plan is all you need. #gymmotivation #gymgirlessentials #tranformation

1/4 Edited to

6 comments

Gorgeous

Related posts

A split image showing a person's glute transformation, with a 'before' image on the left in dark pink leggings and an 'after' image on the right in light grey ribbed leggings, demonstrating glute gains. The text 'Let's talk gains' is overlaid.

A dark background with Hello Kitty outlines displays key glute training tips: train 2-3x, 4-6 exercises per workout, 8-12 rep range to failure, and progressive overload weekly/biweekly, each marked with a peach emoji.

A dark background with Hello Kitty outlines provides detailed explanations for glute training tips, including frequency, number of exercises, rep range, and progressive overload, each point highlighted with a peach emoji.

Let’s talk gains 👏🏾

some gain tips, I have acutel workouts on my page. I will start taken videos so I can share the exercises visually. #gainweightgainconfidence #bodytransformation #letschat #glutes #glutetips #glutetransformation #glutetips #glutegains #lemon8challenge

1261 likes

glute gains! 🍋

If you want to grow muscle and lose weight, compound exercises are a great choice! Compound exercises, like squats, deadlifts, and lunges, work multiple muscle groups at the same time, making them super effective for building muscle and losing weight. They burn more calories because they involv

3930 likes

A side-by-side comparison shows a person's glute transformation from 150lbs to 180lbs, illustrating weight gain. The image includes text overlays indicating 'height 6'1' and 'EASY WEIGHT GAIN MEALS' for high calorie, high protein, and high fiber.

Meals for Gains🍑✨

some of my favorites for weight gain🥰🤌🏾 #glutes #glutegains #gymmotivation

1319 likes

A split image showing a woman's glutes before and after, with the text '3 Day Split for Lower Body Growth' overlaid, illustrating the results of the workout plan.

A graphic detailing the 'Sample Weekly Routine' for Monday, focusing on hamstrings and glutes, listing exercises like barbell hip thrusts, Bulgarian split squats, Romanian deadlifts, cable kickbacks, and cable hip abduction with sets and reps.

A graphic detailing the 'Sample Weekly Routine' for Wednesday, focusing on quad-dominant exercises, listing leg press, walking lunges, leg extension, heel elevated goblet squat, and barbell back squat with sets and reps.

Glute Split You Need for Lower Body Gains🍑

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

9432 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1079 likes

A woman in black workout attire is shown from the side, highlighting her glutes with orange arrows. Overlay text reads "Grow a BIG Voluptuous Booty Workouts Included" with peach emojis, promoting glute-focused exercises.

This image details an "AT-HOME BOOTY WORKOUT" with weights. It describes the Bulgarian Split Squat, targeting glutes, quads, and hamstrings, with instructions, reps (3x10-12 each leg), and a visual illustration of the exercise.

This image describes two at-home glute exercises: Dumbbell Hip Thrust (3x12-15 reps) and Seated Banded Hip Abductions (3x20-25 reps). Each exercise includes target muscles, how-to instructions, and an illustrative diagram.

Booty Gains on 100: Get That Fat, Juicy Peach! 🍑

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

1147 likes

HOW TO MAKE CARBS DELIVER GYM GAINS✨

Ever wonder why some gyms have little tootsie rolls or candies at the front desk for you to grab when you leave? It’s all by design. Believe it or not, most of those junky carbs you’re told to steer clear from when trying to make progress at the gym… ACTUALLY serve a purpose🤌🏼 The most important el

4125 likes

A person from behind wearing a light hoodie and form-fitting flared pants, showcasing glute gains. A text overlay reads "Grow your booty at home." The hoodie has "ARIGATO" printed on it.

🍑 Booty Gains from Home!

No gym? No problem. Build that peach right in your living room 💪✨ #HomeWorkout #BootyWorkout #GluteGains #NoGymNeeded #FitnessMotivation

340 likes

Forever proud on how far I have come ❤️ #Fitness #progress #workout 🏋️ #confidence #fyp #gains

647 likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8701 likes

Glute Gains ✨🍑

Staying consistent with my calories, protein, stretching, mobility, and prioritizing rest & recovery is making a difference. Hydration with water and fruits helps too! Even short-term consistency can show noticeable improvements in shape and tone. #glutes #gymgirltips #gymmotovation

2306 likes

THE ONLY RDL CHEAT SHEET YOU NEED FOR GLUTE GAINS✨

RDLs 101! I can’t even tell you how long it took me to get my RDL form down😂 As a gym girly trying to grow her glutes, this is definitely one thing i wish i knew sooner on my journey! Here are some “form cues” that i have personally found helpful, and that i hope can help you too!🥰 let me know whic

909 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

795 likes

What I eat in a day for booty gains! 🩷

One of my biggest goals right now is to eat my weight in protein daily. While I don’t always track my macros, I know how important it is to eat with intention. Fueling my body with the right foods makes all the difference in how I feel, recover, and grow. A hard truth I’ve learned: working out c

809 likes

🍑 Booty Gains at Home! Save it for later✨

No gym? No problem. Just you, your resistance bands, and a killer routine. 🔥 Get that round, lifted shape right from your living room! #BootyWorkout #ResistanceBands #HomeWorkout #GluteActivation #FitnessAtHome

896 likes

A woman performs a machine hack squat, with red arrows highlighting muscles worked: shoulders, back, glutes, quads, hamstrings, calves. The image promotes a full-body, machine-only workout for back pain, with small example exercise illustrations.

A white background with the title "BACK FRIENDLY UPPER BODY WORKOUTS" lists machine-only exercises: Lat Pulldown, Seated Row, Back Extension, Shoulder Press, Tricep Pushdown, and Bicep Curl, each with reps/sets and corresponding line drawing illustrations.

A white background with the title "BACK FRIENDLY LOWER BODY WORKOUTS" lists machine-only exercises: Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, and Hip Abduction Machine, each with reps/sets and corresponding line drawing illustrations.

Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑

Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back

1222 likes

How to increase your protein for the gains 🍑

Whether you are trying to lose weight, gain weight, tone up, or build a muscle YOU NEED PROTEIN. A high protein lifestyle is very beneficial on a weight loss journey. It helps to preserve or build muscle mass while you are losing fat. When you’re losing weight, you don’t want to also lose the curve

217 likes

A woman in green athletic wear takes a mirror selfie in a gym bathroom, with text overlay "POST WORKOUT SNACKS for faster gym gains" pointing to a cake photoshopped onto the counter.

An infographic titled "POST WORKOUT SNACKS If you're in a rush..." displaying illustrations and names of quick protein-rich snacks like protein shakes, Greek yogurt, canned tuna, and hardboiled eggs.

An infographic titled "POST WORKOUT SNACKS If you have time..." showcasing illustrations and names of more elaborate protein-rich meals such as egg omelette, protein pancakes, grilled chicken, and tuna salad sandwich.

POST GYM SNACKS TO SPEED UP THE GAINS✨ Grab & Go

for my fellow gym girlies, i think we can all agree that the “working out” part of the fitness journey is like a FRACTION of the battle😂 the hardest part for me was always getting the nutrition aspect down and hitting those macros 🙌 after your workout, it is so important to re-fuel with the proper

485 likes

A person performs barbell hip thrusts in a gym, demonstrating a key glute exercise. The image highlights "ADHD & Fitness GLUTE GAINS -SIMPLE-", connecting fitness with ADHD management.

This image visually explains three glute-building exercises: Hip Thrusts, Romanian Deadlifts, and Bulgarian Split Squats, using a combination of illustrations and photos to show proper form.

A collage of various foods categorized into Protein, Carbs, and Fats, including seafood, chicken, sweet potatoes, and avocado. It emphasizes nutritional choices for fitness, with a note that "Meal prep is your bestie".

Glute Gains 101: workouts, Nutrition, & ADHD Tips

Hello! 🌞 I'm here to share my personal journey to building strong, sculpted glutes while navigating the challenges of ADHD. As someone who's been through the ups and downs of fitness and mental health, I'm excited to pass on what I've learned to help you achieve your goals. I hav

151 likes

EXERCISES FOR MAJOR GLUTE GAINS

Two exercises that I recommend mastering for optimal glute gains are split squats and glute bridges. Both exercises work the glute muscles necessary to create strong and rounded glutes! I add these exercises to my glute and hamstring days. I typically do 3-4 sets of 8-12 reps depending on ho

4590 likes

FOR THOSE GLUTE GAINS 🍑

I just recently upped my leg days to 2x a week to 3x a week and I'm loving it! The main reason of adding a day was because I was splitting all these exercises in only 2 days and it was starting to feel like way too much. Leg day 1: Heaviest day working on high weight 6-10 reps Leg day 2

149 likes

✨GUARANTEED glute gains✨

Ok, so I feel like I have to share this secret because I feel like I struck gold 🥹😭 Ive been doing kettlebell swings for two weeks now, and I can feel and SEE a lift in my glutes. I recently substituted hip thrusts with kettlebell swings because I dont have time to wait for benches or smith mac

414 likes

A person from behind, wearing a light blue sports bra and light purple shorts, adjusting their attire. Text overlays include 'Buns Hun', 'Swipe for the workout', and 'Booty tips for you', indicating a fitness post.

A person performing barbell back squats in a gym, wearing a white top and dark patterned shorts. The barbell has blue weight plates, and the image includes the text '4 SETS 5 REPS Barbell Back Squats'.

A person performing hip thrusts with a barbell and a pad across their hips in a gym. They are wearing a white top and dark shorts, with the text '3 SETS 5 REPS Hip Thrusts' overlaid.

Maximum Booty Gains🍑🍑

Heyy guys it’s been a while. I just been goin through a lot and haven’t been compelled to post but here I am back and better than ever. There’s so many new people so welcome to my page I’m glad you’re here 🥰. I’ve started a new program this one is a powerlifting program. It’s so much fun i alway

49 likes

A woman performs a hip thrust exercise in a gym, using a barbell with weights and a bench. Text overlays ask "HIP THRUST form ques! are you doing this exercise right?" with decorative pink hearts.

A gym setup for hip thrusts, showing a barbell with weights, a barbell pad, and a bench. Labels point to "Weights," "Barbell pad," and "Bench" for proper exercise preparation.

A woman is positioned for a hip thrust, with a barbell centered on her hips and shoulder blades resting on the bench. Text indicates "bar on hips & centered," "shoulder blades on bench," and "Feet shoulder width apart."

are you missing out on gains from improper form?

The hip thrust is an exercise you can't be skipping if you are trying to grow your glutes and get a juicy booty. Just like any other exercise, if you're performing the movement wrong, you may not be getting the most out of the exercise which could be hindering your progress and results.

32 likes

Glute gains for your winter arc! 🍑🙌

#glutegains #glutesgrowth #workouts #bodytransformation #winterarcera

93 likes

Top 5 Mistakes Killing Your Glute Gains 🚫🍑

Struggling to grow your glutes no matter how hard you train? These common mistakes might be holding you back! 1. Not activating your glutes. Warm-ups will help! Start with clamshells, glute bridges, or lateral band walks to help with mind muscle connection and wake up those muscles before liftin

3391 likes

GLUTES GAINS ROUTINE FOR BEGINNERS

Try this workout if you’re just getting started on your fitness journey or for a lighter leg workout focusing on form **warm up hips + glute activation exercises** -workout details: 1. Hip thrust (4 sets of 8-12 reps) 2. Reverse lunge (3 sets of 10 reps on each leg) 3. Banded kickback (3

130 likes

UR NOT SEEING GLUTE GAINS BC UR NOT DOING THIS✨

If you want to create a fuller, rounder glute shape, it’s important to be training your glutes in each position! 🍑 I never realized how much of a difference such simple adjustments can actually make, but now that i’ve tried them i’m never going back🙌 These been SO helpful in becoming more intention

43 likes

A woman in a gym, wearing a black sports bra and olive green leggings, stands with her back to the camera. Text overlays read "BULGARIAN SPLIT SQUAT TIPS" and "Tips to feel in your glutes," introducing a guide for glute activation.

A woman demonstrates an incorrect Bulgarian split squat, not going deep enough, with a red 'X' indicating the error. Text states, "#1: You're doing 1/2 reps and not coming far enough down," highlighting insufficient depth.

A woman correctly performs a deep Bulgarian split squat, holding dumbbells, with a green checkmark. Text advises, "Instead decrease the weight if needed or do body weight til you can reach more depth," promoting proper form.

HOW TO GET MORE GLUTE GAINS IN YOUR BULGARIANS!

No one is excited to do Bulgarian split squats to begin with, we definitely want to make sure we’re targeting your Glutes during them and not your quads or elsewhere. Here are some reasons you may be feeling them somewhere else and tips to feel them more in your Glutes. There is a reason we

72 likes

What I eat in a day for glute gains & flat tummy🍑🔥

My real meals for BIGGER glutes & a smaller waist Save this for ideas! #glutes #healthymeals #whatieatinadayhealthy #glutegrowingtips #fitnessjourneymotivation

2909 likes

How to Enter the BURN ZONE for GLUTE GAINS🔥🍑

🔥The "burn zone" refers to the sensation of burning in your muscles during a workout, typically associated with high-repetition, low-weight exercises. 🔥Going "until failure" means performing repetitions until you can no longer complete them with proper form. However when I think

476 likes

A woman in a gym takes a mirror selfie, wearing a white sports bra and pink shorts. Text overlay reads 'GLUTE WORKOUT that changed my gains', introducing the article's topic.

A woman in a gym poses from a side-back angle, looking at her glutes in the mirror. Text overlay says 'look at the GAINS', highlighting her physique.

A woman in a gym poses from a side angle, showcasing her glutes. Text overlay reads 'AND that shelf', emphasizing the results of her workout.

glute workout that changed my gains

#gettoknowme #gluteworkoutinspo #legday

193 likes

Use This Hack to Maximize Your Glute Gains ✅

Are you sure you’re feeling hip thrusts in your glutes and not your quads or lower back?🤔 1️⃣ Tuck your chin – Keep your head neutral to avoid arching your back. 2️⃣ Knees at 90° – Align your knees over your ankles at the top. 3️⃣ Push through your heels – This activates your glutes instead of

999 likes

8-8-8 Method For Glute Gains

#lemon8diarychallenge #gluteworkoutvideo #glutegains #workout #gymgirl

1339 likes

HEALTHY GAINS 🥰🍋

Chasing those gains and gains only! 🍑💪 Meal prepping like a boss and hitting those workouts hard. Who's with me? Let's get it! #BootyGains #MealPrepMonday 🥑🏋️‍♀✨ #healthylifestyle2024 #shareyourthoughts

90 likes

A woman in light green athletic wear and white headphones stands in a gym, showcasing her leg muscles. Text overlays read "Quad Exercises!" and "FOR LEG GAINS," introducing a workout routine for building leg strength.

A woman in light green athletic wear performs leg extensions on a PRECOR machine in a gym. She is focused on the exercise, wearing white headphones, demonstrating the first quad-focused workout.

A split image shows a woman in light green athletic wear performing front squats with a Smith machine. The left panel shows the starting position, and the right shows her in the squat, illustrating proper form.

QUAD EXERCISES FOR LEG GAINS

Try these quad focused exercises out on your next leg day to get all the gains! Perform each exercise for 3-4 sets 1. Leg extension (10-12 reps) 2. Front squats (6-8 reps) 3. Wall sit (20-30 second hold) 4. Step ups (10-12 reps on each leg) Stay hydrated throughout your entire wor

183 likes

Eating *for glute gains* 🍑

Growing my glutes while maintaining a small waist took a lot of trial and error. I wanted to enjoy the foods I love while ensuring they were still nutritious. These are some of the meals that helped me achieve my gains. Just remember, everyone’s body is different—what works for me might not wo

81 likes

Gains in the Kitchen, link in bio😉👩‍🍳🍑🔥

#bulk #mealprep #diet #gymgirlie #gym

94 likes

A woman in athletic wear takes a mirror selfie in a gym, with text overlay "3 BEST EXERCISES FOR GLUTE GAINS" and "movements proven to get you a dump truck."

A woman performs hip thrusts with a barbell in a gym, with text overlay "HIP THRUSTS" and instructions on proper form for glute engagement.

A woman performs deadlifts/RDLs with a barbell in a gym, with text overlay "DEADLIFTS/RDL'S" and instructions on maintaining spine neutrality and core engagement.

THESE EXERCISES WILL 3X YOUR GLUTE GAINS

THESE EXERCISES WILL 3X YOUR GLUTE GAINS: -Hip thrusts: keep your heels directly under your knees, keep hips directly under ribcage and do not tilt your pelvis, keep chin tucked & core tight. -Deadlifts/RDL's: keep spine neutral & core engaged, drive through your heels, act as i

1081 likes

Things you need to do to maximize your gains

#GymTok #gymgirly #beginnergymtips #fyp

526 likes

An illustration of a glute workout routine titled 'bubble butt workout'. It shows a woman demonstrating three exercises: squats (3 sets x 15 reps), glute bridges (3 sets x 15 reps), and plank kickbacks (3 sets x 20 reps, 10 per leg), all performed with a resistance band.

GET THAT BOOTY GAINS 🍑 Glute Workout Routine ⬇️💪🏼

🍑 Glute Gains On! 🍑 Ready to fire up those glutes and get that perfect peach shape? Today’s workout is all about building strength, lifting, and toning your booty. Here’s the routine: 1️⃣ Squats (3 sets x 15 reps) 2️⃣ Glute Bridges (4 sets x 20 reps) 3️⃣ Bulgarian Split Squats (3 sets x 12 re

719 likes

Save this glowing gains smoothie asap 💕🍓🥥✨

Not only are fruits SO GOOD for your health, but they’re also great in vitamins that will boost your energy after a workout. 🔪Cut up some of your favorite fruits, I went with peach, sweet melon, dragonfruit, kiwi, and strawberries 🍯Add that honey instead of sugar 🌿Add your choice of protein, I

3342 likes

See more