سمیّہ || UGC

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Guys I build the shelf!!

Just yesterday I believe like yesterday no, it was on Tuesday. When I went to the gym I look in the mirror you know just for like a Motivation or something I don’t know!! girls girls when I said I stopped and I said WAaaa yeah she plumped she’s her own thing now she’s not even part of me. I love it, yeah y’all should take a progress photo because you’ve noticed the change and the gains!. this is like a month difference by the way yeah I was shocked to imagine if I took picture every week and see the progress. I’ll be flabbergasted. OK I’m proud of myself and yeah. I’ll be taking a pic every time I do like day from now on just to compare every week. Lmao😫🧍🏽‍♀️🧍🏽‍♀️#gymcommunity #gymgirlsoflemon8

2024/5/9 Edited to

Tracking your gym progress through photos can significantly boost motivation and commitment. Many fitness enthusiasts suggest taking pictures weekly to visualize changes over time. This practice not only helps in celebrating achievements but also encourages consistency in workouts. The psychological impact of seeing your body transform is profound. It reinforces the notion that hard work pays off, as small changes become evident with time. Whether aiming for muscle gain, weight loss, or simply a healthier lifestyle, documenting progress visually can serve as a powerful reminder of your dedication. By participating in fitness communities, like #gymcommunity and #gymgirlsoflemon8, you can share your journey with others, find support, and foster accountability. Engaging with fellow fitness lovers and sharing progress photos can enhance your experience, making the journey more enjoyable. So grab your camera and start documenting your amazing transformation today!

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🥰Build Your Butt Lose Your Gut🍑

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“I want a top shelf”

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Exercises that will build that “shelf” 🍑

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Build a shelf 🔥

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exercises to help BUILD A SHELF🍑

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ONLY exercises to build a SHELF 🍑

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TRY THIS EXERCISE TO BUILD A SHELF

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BUILD A SHELF WITH THESE GLUTE EXERCISES!

If you’ve heard the reference “shelf” this is referred to the upper portion of your Glute max at the top of your Glutes. I’ve put together 3 exercises I do for this specifically. You can either do these 3 together in the same lower body workout or split them up throughout two leg days in the we

85 likes

BUILDING A SHELF BOOTY (with workouts)

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Building that shelf: Glute Series 🍑

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HOW TO: grow your glute medius/min (shelf booty)

I naturally have a lil under booty but always lacked the top, I didn’t think I could build that I thought it was literally my back 😂😭 but I learned better & got to work. I’ve made tons of progress as you can see & love sharing tips on how you can see glute growth progress! how to gro

4478 likes

Glutes exercise to build that Top shelf 🥰

#glutestrength #glutesforbegginers #summerbod #bodytransformation

100 likes

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Various cut wooden pieces, a red sander, a paint roller, and a can of white paint are laid out on a blue tarp outdoors, ready for sanding and assembly.

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How To: Build this adorable shelf for your home

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How to build your lower glutes at home ? 🏠

Most people think this is just a step-down. This is a lower glute hinge. When you lean your torso slightly forward and keep your weight through the heel, you’re loading the inferior fibers of gluteus maximus — the part that gives that bottom shelf from the side. The key isn’t the stool. It’s

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Build Your Shelf 🍑

Beginner Friendly 🥰 With each of my workouts I do 3 sets of 7-10 depending on my weights that I add, less weight higher reps , more weight less reps🎀 Hip Thrust 3x10 regular Squat 3x10 Sumo Squat 3x10 Step ups 3x10 Single Leg RDLs 3x10 Ig: therealarianaj #glutetips #glutesworkou

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3 EXERCISES TO BUILD THAT TOP GLUTE SHELF✨

3 exercises SPECIFICALLY for growing that top glute shelf🙌 these movements target the gluteus medius to give you that round, peachy shape from the top of your upper glutes🍑 and believe me, you will FEEL it! if you want a full glute program to follow, i’d love to train together on my app🥰 meal plan,

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Build a Shelf Booty

It’s time to put in that work for your dream 🍑! Try out these spicy exercises at the gym. 🍑Deadlifts - 4x8 Heaviness: 8/10 🍑Deficit Reverse Lunges - 4x12 Heaviness: 6/10 🍑Single Leg Hip Thrusts - 3x10 Heaviness: 6/10 🍑Cable Kickbacks - 3x10 Heaviness: 5/10 #lemon8partner #g

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4 EXERCISES TO BUILD THAT TOP SHELF IN 2024🍑

The goal for 2024 is to make it the most “well-rounded” year yet😂🍑 Here are the top 4 exercises that have been the most effective in targeting the gluteus medius to achieve perfectly rounded glutes🤌🏼 If you do not have access to a gym, I shared modifications for each exercise below that you ca

67 likes

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A woman demonstrates the setup for a cable kickback exercise using a bench. Text provides tips for proper positioning, including cable height, bench placement, hip pressure, and hand support for increased range of motion.

HOW TO BUILD AN UPPER GLUTE SHELF WITH KICKBACKS🍑✨

Growing a gyatttt 101🍑 Recent research has shown that training glutes in the lengthened position with an increased stretch is SUPERIOR for glute hypertrophy (aka growth)!🙌 Keeping this in mind, there are certain mechanisms we can implement our training to increase its effectiveness✨When it comes to

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EXERCISES THAT WILL GIVE YOU THAT SHELF BOOTY

The shelf is important to build nice all around glutes so by building that we need to target the upper portion of your glutes and here are the two exercises that can help you with that. One is a compound movement and the other is more of a isolation movement so they’re not comparable but I’d re

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Back extension = Shelf

How I perform back extensions 👇 1st set : 10 reps using 10lb plate - no rest - 10 reps using only body weight 2nd set : 10 reps using 25lb plate - no rest - 10 reps using 10lb plate - no rest - 10 reps using only body weight 3rd set : 10 reps using 50lb dumbbell - no rest - 10 reps using

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