Upward and forward

2025/7/6 Edited to

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A split image showing a 'before' and 'after' comparison of glute development, with the text '6 exercises that DOUBLED my glutes' overlayed. The 'before' shows a leaner physique, while the 'after' shows more developed glutes.
A person performing hip thrusts with a barbell, demonstrating proper form. Key points highlighted are 'Feet parallel, shins vertical', 'Chin tucked', and 'full hip extension at top' for effective glute engagement.
A person performing Romanian Deadlifts (RDL's) with a barbell. The image highlights proper form cues such as 'Hinge at hips', 'Knees slightly bent', and keeping the 'Bar slightly lower than knees' to target hamstrings and glutes.
6 glute exercises that DOUBLED my glutes
Here are 6 of my favorite glute exercises. 1. Hip thrusts 2. RDL’s 3. Bulgarian split squats 4. Glute focused back extensions 5. Cable abductions 6. Cable kickbacks Hip thrusts engage the glutes effectively by thrusting the hips upward against resistance. Romanian deadlifts (RD
Sophia Cepero

Sophia Cepero

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5 daily yoga poses for beautiful posture ✨
Discover how these five yoga poses can unlock better posture, align your spine, and bring grace to your everyday movements. Practiced daily, this simple sequence will gently open your chest, strengthen your back, and elongate your spine. 1. Child’s Pose (Balasana) Cue: Begin on all fours, then
Ashlee Sunshine

Ashlee Sunshine

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20 Exercises to Shrink and Tone your Waist⏳
💕My Advice: ⌚️Calorie Tracking: Use a food diary or mobile app to track your daily calorie intake and ensure you're in a calorie deficit to promote fat loss, including around the stomach area. ⚖️Macronutrient Balance: Focus on a balanced diet that includes adequate protein, healthy fats,
Chalie_Baker

Chalie_Baker

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A collage showing a woman demonstrating four beginner yoga poses: Downward Facing Dog, High Plank, Chaturanga, and Upward Facing Dog, with text "Beginner YOGA CLASS POSES" and "A simple guide to common terms you will hear in class. SWIPE".
A woman in a pink sports bra and black leggings demonstrates the Downward Facing Dog yoga pose on a mat outdoors, with text "Downward facing dog".
A woman in a pink sports bra and black leggings demonstrates the High Plank yoga pose on a mat outdoors, with text "High plank".
Beginner yoga: common terms you hear in class
New to yoga? First of all welcome🧘🏻‍♀️ if you’ve never taken a yoga class before, some of names for poses can be confusing. For example what the heck is a chaturanga? I’ll tell you four of the most common yoga poses/terms ⬇️ Downward facing dog -your arms are straight, head is hanging -heel
Sophia Cepero

Sophia Cepero

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A woman in a white dress holds a cake, with text "FROM PANCAKE TO A STACKED CAKE GLUTE GROWTH Workouts For Ultimate Glute Activation." Arrows point from the cake to her glutes, symbolizing glute transformation.
An anatomical illustration highlights the gluteus maximus muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.
An anatomical illustration highlights the gluteus medius muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.
Maximize Your Glutes: Compound Exercises for the 🍑
Here’s a breakdown of the best exercises for each glute muscle so you can sculpt, strengthen, and grow your 🍑 with precision: 🍑 Gluteus Maximus The powerhouse for booty size and strength—mainly responsible for hip extension. Top Exercises: 1. Barbell Hip Thrusts – king of glute activati
Chalie_Baker

Chalie_Baker

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A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.
An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.
Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.
Tips for Fixing a Flat Butt from Sitting too Long🥞
🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t
Chalie_Baker

Chalie_Baker

4607 likes

A first-person view of legs on an exercise mat, with text overlay indicating 'Pilates From Home', '1 Hour', '60 min', 'Calories 450', and '3 levels', suggesting a home Pilates workout with calorie burn and difficulty options.
An infographic titled 'PILATES WORKOUT' displaying various Pilates exercises categorized by 'TOTAL BODY', 'UPPER BODY', 'CORE', and 'LOWER BODY', with illustrations for each movement.
An infographic titled 'YOGA ROUTINE for GLUTES + LEGS', illustrating 15 yoga poses like Fire Hydrant Kick, High Lunge, Warrior II, and Bridge, with instructions for holding and repeating poses.
✨Lose Weight and Tone your Body with Pilates✨
Beginner, Intermediate and Advanced 60 minute workouts below💕 ✨Beginner✨ 💕Warm-Up (10 minutes): 🌸Deep Breathing: Begin with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and prepare your body. 🌸Cat-Cow Stretch: Move into gentle cat-cow str
Chalie_Baker

Chalie_Baker

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A woman in activewear carries a yoga mat in a bag on a brick path, with text indicating a '5 MIN YOGA Beginner Routine WORKOUT'.
A woman sits on a yoga mat with text and illustrations detailing Mountain Pose and Upward Salute Pose instructions for a beginner yoga routine.
A woman performs Upward Facing Dog Pose on a yoga mat, with text and illustrations also showing Standing Forward Bend and High Lunge Pose instructions.
Yoga for beginners
1. Mountain Pose (Tadasana): Stand tall with feet hip-width apart, arms by your sides, and palms facing forward. Hold for 30 seconds. 2.Upward Salute Pose (Urdhva Hastasana):End the routine by returning to upward salute pose. Inhale as you sweep your arms overhead. Hold for 30 seconds. 3. Sta
Gabriela Guzman

Gabriela Guzman

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A woman in downward-facing dog pose on a yoga mat in a rustic room, serving as the title image for a simple beginner's yoga flow.
Image 01 shows a woman in downward-facing dog on a balcony. Image 02 shows a woman in three-legged downward-facing dog with her right leg lifted high.
Image 03 shows a woman in a low lunge with her right leg forward and looking up. Image 04 shows her in a twisted lunge with her right arm extended upwards.
A Very Simple Beginners Yoga Flow
Yoga is one of the best, low impact ways to get your body moving! If you don’t have the time or money to go to a yoga studio (i know, it’s expensive!!) these are some moves that can be incorporated into a guided home flow! See below for a full breakout of the flow! *Ensure you are properly stret
Madison Corona

Madison Corona

381 likes

SAVE THIS VIDEO FOR YOUR NEXT GLUTE DAY
3 exercises to build your upper glutes this winter 🍑 1. Box Squats TIPS: -Sit back fully on the box with your hips driving behind you. -Focus on driving your hips forward, using your glutes, rather than just standing up with your knees. -Experiment with box height to find the right positi
Caitlin

Caitlin

286 likes

A collage of four yoga poses: upward facing dog, child's pose, forward fold, and back bend, with text 'Yoga stretches for tight low back SWIPE' and a Lemon8 watermark.
A woman in a white t-shirt and black shorts performs an upward facing dog yoga pose on a mat in a gym, with text 'upward facing dog' and a Lemon8 watermark.
A woman in a white t-shirt and black shorts performs a child's pose on a mat in a gym, with text 'child's pose' and a Lemon8 watermark.
Yoga stretches for a tight low back
Low back pain is one of the most common types of pain in the world. I’ve had a tight low back from sitting too much and it’s the worse feeling. If you have a desk job or are a student and sit a lot you are more likely to have low back pain. Also, weight lifting can working out can sometimes cause l
Sophia Cepero

Sophia Cepero

114 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."
A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.
A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.
Beginner’s Guide to Building Glutes & Lean Muscle🍑
Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w
Chalie_Baker

Chalie_Baker

468 likes

A woman in a gym, wearing a blue sports bra and leggings, sits on an incline bench holding dumbbells. Text overlay reads 'full body lifting workout beginner-friendly'.
A woman demonstrates a sumo squat with a dumbbell. The top shows her in the squat, the bottom shows her standing. Text describes the sumo squat: 3 sets of 12-20 reps.
A woman performs a lat pulldown. The top shows her reaching for the bar, the bottom shows her pulling it to her chest. Text describes the lat pulldown: 3 sets of 8-10 reps.
Full body lifting workout: Beginner friendly
Sumo squat: 3 sets of 12-20 reps - Start with a wide stance and toes pointed out - Grip the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot, staying leaned forward Lat pulldown: 3 sets of 8-10 reps - Grab the attachment with straight arms - Keeping y
Trisha Morrison

Trisha Morrison

638 likes

What is your bay leaf telling you?
Bay leaves have been used in spiritual practices for centuries to carry intentions, manifestations, and messages from the universe. The way your bay leaf burns may reveal hidden energy surrounding your spellwork. Fast burn = strong movement Slow burn = delays or resistance Crackling = powerful
Ophelia Rune

Ophelia Rune

326 likes

🔥【5-Minute Efficient Stretching】👇
🔥【5-Minute Efficient Stretching】Easily Say Goodbye To Sitting Stiffness ✨1:Front of Thigh Dynamic Stretch 🧘①Stand with feet together. 🧘②Bend one knee, bringing the heel of that leg close to your buttocks, grab your ankle with the hand on the same side. 🧘③Raise the arm of the opposite s
lemon-Hccsport

lemon-Hccsport

81 likes

Do THIS stretch first thing in the morning..
When practiced together, Child's Pose and Upward Dog create a gentle flow that improves your flexibility, promotes relaxation, and strengthens your full body. This dynamic sequence allows you to transition smoothly between two contrasting positions (both spinal flexion and spinal extens
AlexandriaJean

AlexandriaJean

231 likes

A person in grey workout attire performs a hip thrust on a machine, with text overlay "HOW TO HIP THRUST" and two peach emojis, indicating a glute-focused exercise.
Instructions on setting up a hip thrust, detailing bench height (16 inches) and barbell placement over hips with padding. An anatomical illustration shows a person on a bench with a barbell, highlighting leg muscles.
Guidance on foot placement for hip thrusts, explaining how to adjust feet to target hamstrings, glutes, or quads. Three anatomical illustrations demonstrate these different foot positions.
Fix your form - Grow Your Booty Not your Quads 🍑🔥⬆️
🍑1. Barbell Hip Thrust Setup Equipment Needed: Barbell Weight plates Bench or platform Barbell pad or towel (optional, but recommended for comfort) Step-by-Step Setup: a. Bench Positioning: Height: The bench should be about 16 inches high, ensuring that when you sit on the ground,
Chalie_Baker

Chalie_Baker

410 likes

A person's shoulder is highlighted with arrows, alongside the text 'SCULPT SEXY SHOULDERS The Best Shoulder Workouts for Every Level'. An anatomical graphic of shoulders is also present.
This image outlines a 'BEGINNER SHOULDER WORKOUT' with 4 exercises: Dumbbell Shrug, Dumbbell Overhead Shoulder Press, Seated Lateral Dumbbell Raise, and Seated/Bent Over Rear Delt Raise, including sets, reps, and rest time. Illustrations show the Dumbbell Shrug and Overhead Press.
This image details an 'INTERMEDIATE SHOULDER WORKOUT' with 5 exercises: Dumbbell Shrug, Forward/Front Dumbbell Raise, Dumbbell Overhead Shoulder Press, Seated Lateral Dumbbell Raise, and Upright Dumbbell Row, including sets, reps, and rest time. Illustrations show the Forward/Front Dumbbell Raise and Seated Lateral Dumbbell Raise.
Build Stronger Shoulders at Any Fitness Level 💪
The shoulders, or deltoids, are one of the most prominent muscle groups in your body! They give your upper body its width, shape, and mobility. Whether you're a beginner, an intermediate gym-goer, or an advanced fitness enthusiast, tailoring your workout plan to your level is essential for buil
Chalie_Baker

Chalie_Baker

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4 Exercises you NEED for Building Your Best Glutes
If you're looking to build strong, shapely glutes, focusing on the right exercises and perfecting your form is key. In this post, Ill go over the four essential exercises for building glutes, complete with examples, tips, and tricks. I also cover the optimal order for your workout and p
Chalie_Baker

Chalie_Baker

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