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#work out 💪 #backtoworkout #bodytransformation

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Hey everyone! I wanted to share my absolute favorite home glute workout routine that I swear by. It's perfect for busy days or when you can't hit the gym, and the best part? You need no equipment at all! I've been doing this routine consistently, and I've seen such a difference in my strength and how my clothes fit. If you're a woman looking to build a stronger, firmer backside right from your living room, you've got to try these moves. First up are Squats. These are a total body powerhouse, but they especially target your glutes and quads. When I do them, I always focus on keeping my chest up, core tight, and pushing my hips back as if I'm sitting into a chair. Aim for 20 reps, focusing on that deep squeeze at the top. Trust me, your legs will feel it! Next, we move to Lunges. These are amazing for working each leg individually, which helps with balance and really sculpts your glutes and thighs. I do 15 reps per leg. Make sure your front knee doesn't go past your toes and your back knee gently lowers towards the floor. You'll feel a fantastic stretch and burn! My absolute favorite for targeting the glutes directly is the Glute Bridge. This one is a must-do! Lie on your back, knees bent, feet flat on the floor close to your glutes. Then, push through your heels to lift your hips towards the ceiling, squeezing your glutes hard at the top. I aim for 20 reps, and it truly makes a difference in activating those muscles. It's incredible for building a strong posterior chain even without weights. Then we have Donkey Kicks. These are fantastic for isolating the gluteus maximus. Get on all fours, hands under shoulders, knees under hips. Keeping your knee bent, lift one leg straight up towards the ceiling, pushing your heel up. I do 20 reps per leg, really focusing on the glute contraction. You'll feel the burn in all the right places! To hit those side glutes (gluteus medius), I love Side Leg Lifts. Still on all fours, extend one leg straight out to the side, keeping it parallel to the floor, and lift it up and down. I do 15 reps per leg. This helps create that sculpted look and strengthens your hip abductors. Finally, Fire Hydrants are perfect for rounding out the routine. From all fours, lift one bent knee out to the side, like a dog at a fire hydrant, keeping your core stable. I do 20 reps per leg. This move is excellent for hip mobility and targeting those outer glutes. Completing this HOME GLUTE WORKOUT using no equipment has seriously transformed my lower body. Beyond just aesthetics, strong glutes are so important for everyday activities, improving posture, and preventing lower back pain. Give this routine a try and let me know how it goes! It's proof that you don't need a gym or fancy machines to get a great workout. Just yourself and a little motivation!

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A person from behind on a treadmill in a gym, with text overlay announcing a "KILLER CARDIO TREADMILL WORKOUT" with a total time of "20 MINUTES." The treadmill screen shows workout metrics.

A person from behind on a treadmill in a gym, with text overlay detailing "THE WORKOUT" intervals: 5 minutes each at varying inclines (8, 10, 12, 15) and speeds (2.7, 3, 2.8, 2.7).

A close-up of a treadmill console and screen displaying workout apps and "TIPS" for the workout: stretch, wear comfortable shoes, don't hold handles, and listen to music or shows.

20 MINUTE KILLER CARDIO WORKOUT🤞🏽

yall have GOT to try this KILLER 20 minute cardio workout!! Incline walking is a great option for when you’re trying to tone up and shred bodyfat for the summer and I love to do this workout on cardio days! The workout is below! -5 minutes incline 8 & speed 2.7 (warm up) - 5 minutes i

2796 likes

An infographic titled 'Lower Belly Best Workout' displays six exercises: Flutter Legs, Leg Raise, Reverse Crunch (each 45 seconds), Jackknife Sit Up, Elbow To Knee, and Leg Pull In (each 30 seconds). Each exercise is illustrated by a person performing the movement.

Lower belly workout

Love this workout. #bellyfat #bellyfatlossworkout #bellyfatworkout #tummyworkout #bellyfatloss

11K likes

A smiling woman with long dark hair, wearing a blue sports bra and light skirt, sits on a bed. Text overlay reads 'bed abs workout lazy girl edition' with sleep emojis, introducing a workout routine.

A woman demonstrates the 'bicycles' exercise on a bed. The top image shows legs cycling in the air, while the bottom image shows her lying down with hands by her side, emphasizing back neutrality. Instructions for the exercise are included.

A woman demonstrates 'single leg raises' on a bed. The top image shows one leg raised and the other stationary, while the bottom image shows one leg lowering. Instructions for the exercise and duration are provided.

LAZY GIRL IN BED ABS WORKOUT 🛌

Hey bestie! Got 10-20 minutes of your time? Let’s do an abs workout straight from your bed! Perform all of these moves for 1 minute each, rest for 10 seconds, and repeat 3x. - Bicycles - Single leg raises - Toe taps This is your sign to move your body - movement is movement! Don’t unde

8110 likes

A woman with a toned midsection, wearing a pink sports bra, poses with her hands on her head, illustrating a home deep core workout to get abs without a gym membership.

A collage of a woman demonstrating various core exercises outdoors, including leg raises, jack knives, bicycle crunches, and knee tucks, with arrows indicating movement.

A woman performs a core exercise on the ground, with an overlay listing a full deep core workout routine: Russian twists, jack knife, bicycle, leg raises, knee tucks, V-ups, and dead bugs.

How to get abs at home deep core workout

Some of my favorite core workouts that have helped keep me toned! #homeworkout #lemon8challenge #flattummy #deepcoreworkout #easyworkout #athomeworkoutroutine #abroutine #weightlosstips #highprotein #weightlosstransformation

6519 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."

A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.

A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.

Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

2728 likes

A woman in a grey sports bra and pink tie-dye leggings poses, indicating a 'FLAT TUMMY TONER WORKOUT'. She stands in front of white shutters, with text overlay and Lemon8 branding.

A woman in athletic wear lies on a mat, demonstrating the 'Dead bugs' exercise. Her knees are bent, arms extended, with text overlay indicating 30 seconds x2. Lemon8 branding is visible.

A woman in athletic wear performs a side plank on a mat, viewed from behind. Her right hand is on her hip, with text overlay 'Side plank: 30 seconds both sides'. Lemon8 branding is present.

FLAT TUMMY TONER WORKOUT

Activate your core effectively during workouts by engaging key muscles such as the transverse abdominis, obliques, and rectus abdominis. Focus on proper breathing, drawing the belly button towards the spine, and maintaining a neutral spine position. Incorporate exercises like planks, bridges, and v

5196 likes

A woman in a white sports bra and pink leggings sits on a green turf, with dumbbells nearby. Text overlays read 'deep core workout SNATCH YOUR WAIST' and 'lemon8 @cassidymorganfitness', introducing the workout.

A woman performs 'plate marches', standing with a weight plate held overhead and one knee raised. Text indicates '2x60 seconds (30 sec each side)' for this exercise.

Two side-by-side images show a woman performing 'around the worlds' with a weight plate, moving it from behind her back to in front. The exercise duration is '2x60 seconds'.

SNATCH YOUR WAIST W THIS 10 MIN DEEP CORE WORKOUT✨

these exercises work the TVA (transverse abdominis) which are the deepest muscles in your core which not only contribute to strength, stability, posture, but help in giving your abs a more “snatched” look instead of building them outwards for a wider appearance✨ i shared a little background about m

3656 likes

A mirror selfie of two young women in a gym, with text 'WORKOUT ROUTINE for my new gym girls' and a 'SWIPE' indicator, introducing a gym routine for beginners.

A weekly gym schedule showing Monday leg day, Tuesday cardio, Wednesday shoulder & tri, Thursday back & bi, Friday leg day, Saturday yoga, and Sunday rest.

A 'LEG DAY' routine for glutes and hamstrings, listing exercises like Hip Thrusts, Leg Curls, Kickbacks, Lunges, and Bulgarians, each with 3 sets of 10 reps.

my current workout routine for my new gym girls

I am recently new to going to the gym! Being consistent can be so hard. The gym is incredibly intimidating to go to without out a plan. Following a schedule is super helpful and important. I can't wait to keep learning more and improving. #gymlifestyle #gymroutine #backandbicep

9028 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.

A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.

A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.

Shy Girl Hamstrings and Glute Workout

A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who

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