Do you add bird dogs into your exercise routine? ✨

#gymmotivation #gym #womenworkout #workouttips #gymgirl

Hello friends! 🍋 I’m an anxious girl and I always search for new things I can try to reduce my stress/anxiety and then share here with my anxious girlfriend. That’s my goal in life: find things that actually helps and then run here to talk about it! 😂 I’m not going to lie, when I found ou

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&#

Dry brushing is an ancient practice that has made a remarkable comeback in the modern wellness landscape. With roots in Ayurvedic medicine and traditional Chinese medicine, this practice involves brushing the skin with a firm, natural bristle brush to achieve numerous benefits for skin health and o

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

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

Need a routine to strengthen your lower body & hit those glutes? 🙌🏽 Wellllll, try this effective leg day workout designed to target all the major muscle groups in your lower body: 1. RDL (Romanian Deadlift) 3x10: Focus on your hamstrings and glutes. Keep your back straight and hinge at the h

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

Train your deep core muscles with this beginner Pilates workout routine. All you need to get started is your mat. Workout details ⬇️ Begin by taking a big breath in. As you exhale out all your air pull your belly button into your spine. You should feel a lower abdominal contraction. Hold this co

One of the biggest fitness goals I’ve always had is to have the “11” ab lines. Once I achieved them, I also had to come up with a routine to keep them. In order to keep my core tight & toned, I train core x2-3/week. Here are 4 core exercises I do to keep my “11” ab lines⬇️ 1. High plank x 1

For today’s lower body workout, we are targeting our legs and glutes. Starting strong with low bar squats. If you don’t like barbell squats or if low bar squats hurt your low back, you can replace this with any other squat variation! Perform 3 sets of 6-8 reps. Next we have reverse lunges. Yo

Smith machine split squat: 3 x 8-10 - Set up a small platform to elevate your back foot - Lower yourself into a lunge position - Push back up using the front leg Glute medius kickback: 3 x 12-15 - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, an

Let’s talk about mornings that feel like magic 💫 Building a routine that leaves you energized, glowing, and ready to tackle the day — one intentional step at a time. From early wake-ups to mindful moments, this guide has everything you need to start the day as THAT girl 🌸⬇️ Rise & Shine Che

Ya'll know stretching is one of my Winter Arc Essentials so here's a solid lower body stretch routine(add in quads, unpictured) Reasons to stretch after a workout: - Lower the potential for DOMS(delayed onset muscle soreness). Stretching after a workout helps your muscles release that l

A Productive Morning Routine: The Key to a Successful Day They say, "The early bird catches the worm," and there's a lot of truth to that old adage. A productive morning routine can set the tone for the entire day, influencing your mood, energy levels, and overall performance. Here&#

Have you ever wanted to draw with a color that you don't have in your pencil set? Or do you wish that your paintings looked less lifeless? This color theory exercise should help you understand how to get new hues and control your saturation levels. STEP 1: Grab your colors! I am using prism

Hack squat: 3 x 8-10 reps - Place your feet close to the bottom of the foot platform, about shoulder width apart - Gripping the handles above you, squat down as far as you can - Push hard to come back up Single leg extension: 3 x 10-15 reps - Extend one leg straight, pulling yourself down in

Establishing a sleep routine that works for you helps you get the recommended amount of sleep each night. Sleep routines are activities before bed each night. Routines can improve the quality and length of sleep. When creating your routine, consider the following below: 1. Set up a healthy sleep

If you’re looking to build a strong, defined back, the Bent Over Cable Row is a must-have in your workout routine. This exercise targets your upper and middle back muscles, promoting better posture and increased strength. Here’s a quick guide to help you perform it correctly: Step 1: Setup Atta

how you start and end your day is directly linked to the quality of your life. so, having a morning routine that gets you into your daily flow is essential! don't overthink it. your routine is simply a combination of high vibe habits that allow you to show up for yourself before showing up f

The half-kneeling kettlebell windmill is an advanced mobility and stability exercise that truly demonstrates great functional strength and ability This dynamic exercise not only challenges your shoulder and core strength and stability but also demands exceptional shoulder mobility. In order to perf