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#workout #fitness #muscles #gains

#workout #fitness #muscles #gains

10/28 Edited to

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A collage of a woman performing various ab exercises, with text overlays reading "Targeted Ab Workouts," "get a SNATCHED WAIST with me," and "SWIPE." The exercises shown include planks, crunches, and leg raises, targeting different core muscles.

A woman demonstrates Weighted Toe Taps for upper abs. The top frame shows her lying on her back with legs extended upward, holding a dumbbell. The bottom frame shows her crunching up, reaching the dumbbell towards her toes.

A woman demonstrates Cross Crunches for upper abs. The top frame shows her lying with knees bent, reaching her right elbow towards her left knee. The bottom frame shows her alternating, reaching her left elbow towards her right knee.

Snatched Waist Workout 🔥 (Targets ALL muscles)

Want to work every part of your core for a tighter, snatched waist? This lineup includes exercises that hit the upper abs, lower abs, obliques, and deep core for a complete transformation. Let’s get to it! 1. Upper Abs: Weighted Toe Taps 👉 How to: Lie on your back with your legs extended stra

17.8K likes

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4486 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

8737 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

9752 likes

A top-down view of a treadmill with a person's leg in blue leggings and white shoe. Text overlays describe a 'Treadmill Workout to Target Your Glutes' with terms like 'Lower Body Blast,' 'Glute Sculpting,' and 'Booty Burn,' featuring peach and sneaker emojis.

A white page titled '60MIN. GLUTEBURNER' detailing the first three segments of a treadmill workout: Warm-Up, Incline Power Walk, and High Incline Hill Climb. Each section includes duration, speed, incline, and exercise focus, accompanied by fire and peach emojis.

A white page outlining the middle and end segments of a treadmill workout: Speed Intervals, Reverse Walk, Incline Sprints, and Cool Down. Each section specifies duration, speed, incline, and exercise focus, with fire, heart, and snowflake emojis.

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

1228 likes

A woman in a white top and light purple shorts takes a mirror selfie in a gym setting, with text overlay "SNACK SWAPS for Gym Gains snack ideas for unhealthy faves."

A display case filled with various flavors of gelato or ice cream, with text overlay "ICE CREAM" and a list of healthy swaps like frozen yogurt and protein pudding.

An assortment of fries and chips arranged around small bowls of dipping sauces, with text overlay "Fries / Chips" and a list of healthy alternatives like sweet potato fries and kale chips.

Healthy Snack Swaps for Gym Gains 🍑✨

If you want to make gains in the gym then you need to focus on what you’re eating and 🆙 your daily intake of calories and frequent snacks are a great way to do that. However it does make a difference as to what you are snacking on! So here are some easy swaps for our favorite (not so healthy) optio

2096 likes

For My 3-Day Workout Split Girlies 🫶🏽

#workoutplan #3dayworkoutsplit #workoutmotivation #fitnessroutine #getfitwithme💪🏽

468 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

4156 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

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Don’t Forget to Work THESE Little Muscles Too!

I can never express enough the importance of proper mobility. I took it for granted until it was too late! Now, it’s a priority after ACL recovery. We need to prioritize our little muscles way more than we do! So, these are almost so easy, they are silly, but trust me, they are my savors! LEG EX

873 likes

A woman in green leggings and a sports bra, viewed from behind, with text "KNOW WHICH GLUTE MUSCLES TO TARGET with kickbacks" overlayed, highlighting her glutes with a dotted line.

A close-up of feet in white socks and green leggings, with a pink resistance band around one foot, illustrating the setup for a Gluteus Maximus kickback.

A woman demonstrates a Gluteus Maximus kickback with a pink resistance band, extending her leg straight back, as indicated by the overlay text.

🍑Know which glute muscles to target with kickbacks

Kickbacks are a spicy isolation exercise for your glutes and knowing these cues can make a difference to the glute muscles you are targeting at the end of your lower body session. 1.Kickbacks for Gluteus Maximus (central booty) 2.Kickbacks for Gluteus Medius (upper booty) 3.Kickbacks for Glut

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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

1203 likes

A woman in light grey workout attire lies on her side on a mat, with a resistance band around her thighs. The image is titled 'SIDE BOOTY band workout'.

A woman from behind performs a 'Side to Side' exercise in a squat stance with a resistance band around her thighs. The workout specifies '3 x 20'.

A woman in light grey workout wear performs squats with a resistance band around her thighs. The exercise is labeled 'Squats 3 x 20'.

SIDE BOOTY | Band Workout

Control your movements! It’s easy to to use your body’s momentum to initiate exercises but it’s not optimal for proper muscle engagement. I do the movements slow and controlled which will allow me to engage all the proper muscles. I promise you will really feel it! T H E W O R K O U T ▫️side t

742 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

3370 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1583 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

3952 likes

WORKOUT FOR SHELF BOOTY GAINS 🍑👀

medius kickbacks have made a hugeeee difference in my glutes 🤝🏼 these are one of my favorite accessories for glute growth & if they aren’t in your routine… this is your sign couple tips: 1. don’t step over the cable (ik people say to) in reality that actually limits proper rom & lin

384 likes

A person in a gym mirror, showing their glutes, with text overlay '3 DAY WORKOUT SPLIT TO Build your Glutes BEGINNER friendly SWIPE'. Dumbbells are visible in the foreground, indicating a gym setting.

A person performing a squat-like exercise in a gym, with text detailing 'Day 1' exercises: Wide stance goblet squats, Hip abduction, Single leg press, RDLs, Good mornings, and Cable kickbacks, including sets and reps.

A person holding dumbbells in a gym, with text detailing 'Day 2' exercises: Leg curl, Reverse lunges, Glute focused back extension, Bstance RDL, and Step ups, including sets and reps.

3 day workout split to build your glutes

If you’re trying to build your glutes, then definitely save this for later. The goal would be to train glutes three times a week, but be sure to have a day of rest in between. For example, work glutes on Monday, Wednesday and Friday to give your muscles time to rest and recover. Be sure to stre

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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

477 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

816 likes

Workout Routine to get you Summer Body Ready

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

1050 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.

A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.

Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.

3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat

Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on

460 likes

Optimizing your leg press gains ✨

DO IT DON’T DO IT Unlock the strength within! Don’t underestimate the importance of a targeted hip warm-up before your leg workout Activate those hips, enhance mobility, and set the foundation for a powerful leg session .. #legsworkout #optimizeyourfitness #fitnesstips

3494 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."

Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.

Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.

BEST Ways to Progressive Overload for Huge Gains💪🔥

✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is

296 likes

Try this glute workout at home from your floor 🍑

Get rid of “office chair butt” and give your glutes the attention they deserve! 🔥 This go-to glute home workout targets all the right muscles to counteract hours of sitting and bring life back to those hardworking glutes! Featuring slow side-to-ground squats, six on each side, with a set of three,

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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

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Gluteus Minimus Workout

Gluteus minimus workouts will include some form of abductions. Make sure to add these moves in between your weighted workouts, incorporated with your weighted workouts, or at the end as a finisher for that bubble butt 🫧 Use my thick clothe resistance bands for your workouts: @movewithhera #l

813 likes

A woman takes a mirror selfie in a gym locker room, showcasing a '3 Day Workout Split FOR THE BUSY GIRLIE' for Monday, Tuesday, and Thursday, with a prompt to 'Swipe for workouts'.

A woman takes a mirror selfie in a gym locker room, displaying 'DAY 1: LEGS & ABS' workout with exercises like lunges, sumo squats, glute bridges, DB deadlifts, Russian twists, and plank holds, with 30 seconds recommended rest.

A woman takes a mirror selfie in a gym locker room, showing 'DAY 2: PULL MOVEMENTS (back & biceps)' workout including dumbbell curls, rows, flies, lat pulldowns, and cable curls, with 45 seconds recommended rest.

Busy girl workout split 🎯

Hey girlies 🫶🏽 I don’t know about y’all but some weeks i just do not have the time or energy to workout 4-5x a week 😅 With mom life & work life, most weeks i can get in a solid 3 days a week! 🤍 So here’s my split that i live by to allow me to maintain my busy schedule without jeopardizin

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🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

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One Kettlebell, many muscles

#fitnesstips #fitnessjourney #kettlebellworkout #exerciseroutine #over40 #over50

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30 day fitness challenge Day 18

30 minutes on stair master + 30 minutes of workouts of your choice Day 18 Dumbbell Russian twist Flutter kicks Dumbbell V-UP 1-minute planks • • #fitnesschallenge #fitnessmotivation #fitness #gym #gymgirl #blackgirlfitness #strengthtraining #fitnessgirl #gains #muscle

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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

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Let’s walk and taco ’bout gains 👟💥

🌮 High Protein Walking Taco Flavor-packed • Quick • Protein-Fueled ⸻ 🥄 Serves: 1 ⏱️ Prep Time: 5 min 🔥 Cook Time: 10 min ⸻ 🥩 Ingredients • 2–3 oz cooked 96/4% lean ground beef • 2 tsp nonfat Greek yogurt • 1 individual Quest Taco Flavored Protein Chip ba

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A graphic detailing a 5-10 minute warm-up routine for beginners, including 3 minutes of jogging in place or brisk walking, and dynamic stretches like leg swings, arm circles, and lunges with a twist.

A graphic outlining a beginner workout routine with 2-3 sets of 8-12 repetitions for each exercise. It lists squats, push-ups, plank, dumbbell rows, glute bridges, and stationary lunges with their target muscles.

BEGINNER WORKOUT ROUTINE GUIDE (for at home!) 💪🏼🏋🏽‍♀️

Starting a workout routine can be exciting and a little overwhelming, but keeping things simple at the beginning can help you build a solid foundation. Here's a basic, full-body beginner workout routine that you can do 2-3 times a week, allowing at least one day of rest between sessions. Rememb

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Upper body workout

Upper Body Burn Out ! 😋 ❤︎ Time to fire up those arm muscles w/ today’s workout! Expect some serious gains out of this ☝️! LETS GET IT!! ✔️ Warm up those shoulders and arms before getting started!! 📌 Save this post & send to a workout buddy!!📌 Today’s Sets: •Single Arm Bicep Cur

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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

1081 likes

Glute Gains: Transform Your Workout✨

Glute Gains: Transform Your Workout #gluteworkout , #fitnessmotivation , #gymtok , #glutes , #workout #homeworkouts #womenworkout #athomeworkout l Dallas

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MY WORKOUT SPLIT + WHAT EXERCISES I DO

CALLING ALL GYM GIRLIES! These 2 leg days have a) killed my legs, b) made my muscles atrophy more than I’ve ever seen!!! Along with eating good, these are my go-to workouts I do weekly and repeat with only 1 rest day a week (usually)! Wishing you safe + happy lifting (and huge booty gains)

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