🍋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

Hey gorgeous! We’re diving into something that’s super important for all you booty builders out there—nutrition! Yes, you can hit the gym with your squats and lunges, but if you’re not feeding your body the right nutrients, you’re missing out on some serious gains. That’s why today, I’m sharing

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

Example 4-Week ✨Weight lifting/ Gym✨ Plan Weekly Structure: Day 1: Glutes + Cardio Day 2: Upper Body + Cardio Day 3: Legs + Cardio Day 4: Upper Body + Cardio Day 5: Glutes + Cardio Day 6: Cardio/Running/HIIT Day 7: Active Recovery Repeat every week, repeated every month ❤️ ———————

Most people get overwhelmed thinking of how to create their own workout but it can be very empowering to build your own workout. Plus you get to pick the exercises you like! Here’s a simple formula on how to build a leg day: First, pick an exercise from the 4 major categories: 💪🏼Squats 💪🏼Lung

My legs have TRANSFORMED in the last few months and years. This journey has shown me how strong I can be when I remain disciplined with what I eat and the right routine 🩷 I feel like these are so simple and general but when you stick with them, TRUST the process. Your consistency does not go in

Nutrition is the main key to growing your glutes! (And all your muscles for that matter😋) It is important that you have a balanced diet that is full with whole, nutrient dense foods! When growing your glutes you want to focus on eating a high quality, high protein and complex carbohydrate d

Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil

•Treadmill with Incline for 15 minutes •STRETCHES •Donkey Kicks 10x2 •Fire Hydrants 10x2 •Hip Adduction 10x3 •Hip Abduction 10x3 •Seated Hamstring Curls 10x3 •Leg Press 10x3 •Hip Thrust 10x3 These are currently some of my favorite movements for all around glute growth. To mix it up

Before working out I sat around 110 while practicing six times a week, as I started this routine I sit at 103 even while I eat fat foods like chipotle and cookies. Percentage wise I was around 20-25% now I’m down to 13-15% for my body Fat! That’s what this has done for me so thought to share Her

I cannot stress this enough, please do a dynamic warm up before you lift heavy. It prepares and oils up those muscles and joints to be able to support heavy weight through full range of motion. Try not to do any static stretches before your workout. Static stretches are stretches held for 30-60

Want to tone your legs and lose fat quickly? Start with this beginner-friendly leg workout! 🏋️‍♀️ 1. Bodyweight Squats – 3 sets of 12 reps 2. Lunges – 3 sets of 10 reps per leg 3. Step-Ups – 3 sets of 10 reps per leg 4. Calf Raises – 3 sets of 15 reps Combine this with

Your kitchen isn't just for cooking; it's your secret weapon in the battle for abs. 🍋Nutritious, Whole Foods: Filling your diet with fruits, veggies, whole grains, healthy fats, and high-protein items is crucial. These foods are packed with essential nutrients✅, antioxidants✅, and fi

on leg days I typically eat a higher amount of carbs, but many of my carbs come from fruits and veggies! I also love sweet potato because it is nutrient dense and keeps me full! I typically have 1 pre workout meal, 3 full meals (post workout, lunch & dinner) and 1 snack of dessert! I al

✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban

i did this in under 20 minutes in my own backyard with stuff i already had, if you don't have a bucket, they most likely sell one at your local walmart!! any questions or comments please let me know :)) #backyardprojects #frog #DIY #Lemon8Diary #pond

Here’s the FREE photo pattern for my hanging-leg frog 🐸✨ This post is the step-by-step photo guide, so you can crochet along without getting stuck. 🎥 The slow, detailed 19-minute video tutorial is also up (perfect to follow stitch by stitch). If any basic stitches feel confusing, check my prev

it’s absolutely essential that you warm up your legs if you want to have a long, successful lifting journey! Properly warming up helps you recover quicker, prevent injury, and prep your muscles for a good lift! If you’re struggling with moving up in weight, can’t get a good connection with c

Hey everyone!!! Here is my leg day workout as a busy college student who also prioritizes heath and making it to the gym everyday! This workout can be done 1-2 times a week and reps can vary depending on how much you lift weights. I try to increase weight every two weeks and make sure I eat enough

This pattern is by cozythingzz on IG ❤️ #lemon8diarychallenge #crochet #amigurumi #crochetforbeginners #crochetinspiration

Planning on taking a trip to Cedar Point this summer? Don’t just come for the roller coasters, try out some of the AMAZING FOOD OPTIONS!! 🍔🍗🍟 🥤 These sit-down spots offer endless yummy options to satisfy your hunger needs! Grab a dining plan and feast on these thrilling bites!! 🍽️😋 #cedarpoint