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A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.
The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.
The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.
5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖
Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping
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Chalie_Baker

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standing core exercises for Diastasis Recti
Here is another STANDING diastasis recti, or “mom pouch” workout. This time we’re using a five pound kettlebell. I wasn’t expecting to get so many questions about the weighted pilates ring from my last video, nor was I expecting them to be so difficult to find! I hope this kettlebell provides a
Alexis Nielsen

Alexis Nielsen

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A side-by-side comparison of a woman's glute transformation in a gym. The 'This' image shows her in pink shorts, and the 'TO This' image shows her in grey shorts, illustrating significant glute growth.
An illustration demonstrating the Kas Glute Bridge exercise. It shows a person performing the movement with a barbell, detailing 4 sets of 8-10 reps, a 10-second hold, and increasing weight by 5-10 lbs each round.
An illustration of Bulgarian Split Squats, showing the starting and lowered positions. Instructions include 3 sets of 8-10 reps, a bodyweight drop set, hinging forward, low and slow movement, and keeping the knee over the ankle.
Glute exercises🍑✨
Want your booty phatter than a pear? My glute program took me from a dumpy to an absolute WAGON **add Glute Medius Cable Kickbacks to finish off your pump🍑🍑🍑 #glutestrength #glutegrowthjourney #bodytransformation #stallion #gymmotivation
Zoe🧚🏽‍♀️🌙

Zoe🧚🏽‍♀️🌙

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Build Juicy, Round Glutes with These 9 Exercises 🍑
(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d
Chalie_Baker

Chalie_Baker

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3 Abs Exercises to Sculpt That Hourglass Waist!✨🍋
Not all ab exercises are created equal—choose the ones that actually work! 💡 Did you know that high-volume ab training doesn’t just make your core stronger but also helps prevent fat from storing in those areas? My mentor told me this when I was a teen: Imagine the muscles you build as little fa
Zara_Sanchi

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Rehab My Old Ankle Sprains With Me 🦶
As a former gymnast I've had my fair share of injuries and a couple of them being that I sprained both of my ankles. Not at the same time thank goodness. 😅 But I never went through a proper rehab for either of them. So, I've found some ankle strengthening exercises to incorporate on my reco
Erika Quarles

Erika Quarles

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7 Exercises for INSANE Glute GROWTH & Definition!🍑
Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is
Chalie_Baker

Chalie_Baker

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5 Must Do Exercises For Weight Loss!
Sets and Reps 🔥 These exercises are more than just weight loss friendly, they are FUNCTIONAL! Each movement mimics acuities that we do in our daily lives: 🧐 Squating to the toilet 🧐 Picking laundry from the floor 🧐 Putting items away in shelves 🧐 Getting up off the ground The list goes
Dr. Salako

Dr. Salako

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A woman in a gym takes a mirror selfie, showcasing her glutes and legs in light blue shorts. Text overlay reads "Give Yourself a BBL With Legs to Match" and "Swipe". Gym equipment is visible in the background.
Exercises to Give Yourself a BBL🩷
🍑Tip: if you are a quad dominant girly, like me, you do not HAVE to do quad isolation exercises to grow your quads. I’ve seen the most growth when I do glute focused exercises where the quads also receive a little bit of love. Like in a Bulgarian Split Squat. Same rule goes for hamstrings! 🍑The
Zoe🧚🏽‍♀️🌙

Zoe🧚🏽‍♀️🌙

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Best Smith Machine Exercises for a Bigger Booty 🍑
The Smith machine is a versatile piece of equipment that can help you target multiple muscle groups during your leg and glute workouts. Whether you're a beginner or an advanced lifter, the Smith machine can provide stability, control, and a safe way to perform complex movements with heavy weigh
Chalie_Baker

Chalie_Baker

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5 Back Exercises Every Woman Should Do for a Strong, Sculpted Back 💪✨
Want a stronger, leaner back and better posture? Save this workout and add it to your next gym session! ✨ Benefits: • Improves posture • Builds upper body strength • Helps reduce back pain • Creates a toned, sculpted back • Boosts confidence in and out of the gym Perform 3–4 sets of 10–1
NourishWithMK

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Seated Core Exercises for Diastasis Recti
Hello lovely people! Alright, I had some requests for seated core exercises, so here we go. Now even though these exercises are diastasis recti safe, as I mentioned, core strength can be subjective. Just because an exercise looks easy or because someone else can do it, doesn’t mean that it’ll b
Alexis Nielsen

Alexis Nielsen

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pelvic floor strengthening exercises ✨🤎🧘🏻‍♀️
I already explained up in the post why and how I knew that I had a weak pelvic floor and I’m sure there are other ways or reasons as to why your pelvic floor is weak. But I’m sure there are other moms out there who have been wondering why things were off after having their child and since it took m
karls🖤

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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

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Just 3 Exercises a Day for Toned & Beautiful Legs!
No gym needed — just a few minutes daily to see real results. Do this quick set every day and feel the burn! Save this post so you don’t lose it! #fitnessmotivation #workoutinspo #exerciseathome #lemon8fitness #fitnesstips
Your Step To Health

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Booty Building exercises that actually work
#biovaloura #exercise #glutesworkout #bodyworkout #hourglass
Biovaloura 🌷

Biovaloura 🌷

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EXERCISES TO RELIEVE PAIN IN BACK OF LEG
Your sciatic nerve runs alongside the hip joint and down the lower limb Sciatic nerve pain can be a common occurrence during your fitness journey or if you sit a lot for work Finding ways to alleviate this lower body pain can help make walking, sitting and exercising more comfortable Try
Te'ja | Women’s Fitness Coach

Te'ja | Women’s Fitness Coach

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Best exercises for the C-section pouch
1. Standing crunches w overhead weight & band 2. Glute bridge march with weight 3. Weighted crunch 4. Weighted reverse dead bug 5. Weighted deadbug 6. Overhead weighted leg lifts 7. Band scissors ((killer)) #coreexercises #postcsectionstrength #exercise
Mamax3

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A woman in green workout attire takes a mirror selfie, highlighting her glutes with a dashed outline. The image features the title 'Glute Exercises You're Probably NOT Doing' and the creator's handle.
A woman performs banded hip thrusts with a barbell, wearing a resistance band around her knees. The text describes this exercise as increasing glute activation and intensifying the movement.
A woman performs a pistol squat, sitting onto a bench. The text explains this unilateral move targets glutes and improves balance.
Glute Exercises You’re Probably NOT Doing
Think you’re doing every glute exercise? Here are some underrated moves that might be missing from your routine. 🍑 Banded Hip Thrusts: Adding a resistance band around your knees while doing hip thrusts increases glute activation and intensifies the movement. 🍑 Pistol Squat on a chair: A simple
Maria Teixeira

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Diastasis Recti Exercises using a Mini Ball
Hello lovely people! In this video I’m going to be going over different exercises you can do using a kettlebell or mini ball. I purchased both of these from Five Below! As I mentioned in the video, I have women at different fitness levels that follow me so not all of my workouts will be 100% be
Alexis Nielsen

Alexis Nielsen

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A person in green shorts and a grey hoodie is positioned on an incline sit-up bench in a gym. The image has text overlay "STOMACH GETTING TOO FLAT (TRAIN YOUR CORE GIRL)", suggesting a core workout.
A split image shows a person performing incline sit-ups with arms straight. The top frame shows the person lying back, and the bottom frame shows them sitting up. The exercise is prescribed as "3 x 20".
A three-part image illustrates toe raises and toe taps. The person lies on their back, first with hands above head for toe raises (3x20), then with legs straight up for toe taps (3x failure), reaching towards their toes.
THESE EXERCISES MADE ME TOO TONED
Stop training your abs and STRENGTHEN THAT CORE. Feeling stiff after standing up may be a sign of poor posture, and poor posture usually has to do with a lack of core strength. If you feel stiff or struggle to straighten your back fully when standing up, you likely have a weak core. When your
lisa

lisa

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ANKLE nd HIP mobility exercises 🤍
🚨 8 weeks to summer. That’s all the time you need to completely transform. You can wait and wish… or start and actually change. 🔥 Burn stubborn fat & sculpt a lean physique 🔥 Lift & shape round, firm glutes 🔥 Move better & build pain-free strength The next 8 weeks will pass a
Sophie Jane

Sophie Jane

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Underrated Exercises for BIG GLUTES🍑🍑🍑
I know y’all see the same exercise routines all over Instagram and tiktok! Squats, RDLs, Bulgarians, Hip Thrusts, etc. and that’s awesome! All of these are amazing exercises and hey, I’ll admit, I do these the majority of the time because they work the best for me. HOWEVER…… utilizing these
Zoe🧚🏽‍♀️🌙

Zoe🧚🏽‍♀️🌙

170 likes

DO THESE EXERCISES FOR A SCULPTED FACE
Alright, ladies! If you're looking to GLOW UP this season, it’s time to give facial exercises a try. Do facial exercises work? Definitely. Just like the muscles in the rest of your body, the muscles in your face can benefit from targeted exercise. Doing these exercises can also help reduce i
Zazel Rosado

Zazel Rosado

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A woman in a brown jumpsuit and white sneakers stands on a yoga mat, holding a pink long resistance band. Text overlay reads "long band glutes exercises," indicating the topic of the post.
This image demonstrates the "donkey kicks" exercise using a long pink resistance band. A woman on all fours shows how to position the band under her foot and hand, then kicks back slowly while squeezing her glutes.
This image illustrates the "leg pulses" exercise. A woman on all fours performs a kickback with a long pink resistance band, then lowers her leg to lightly tap her toe on the ground without bending her knee.
LONG BAND GLUTE EXERCISES🍑🌟
Do you have some long resistance bands but don't know how to use them? Try these simple exercises to target your GLUTES! These exercises will leave your peach on fire! Now you know the moves, there are no excuses. Let's put in that booty work🌟 Don't let those long resistance bands in th
Zazel Rosado

Zazel Rosado

64 likes

A person in blue athletic wear performs a glute exercise, lifting one leg back. The image features the title "glute exercises for beginners to do" and a peach emoji, indicating a workout guide.
Two images show a person demonstrating the glute medius kickback exercise using a cable machine. The left image shows the starting position, and the right shows the leg extended back, with instructions for the exercise.
Two images illustrate the step-up exercise with a dumbbell. The left image shows the person stepping onto a platform, and the right shows them standing on it, with instructions for proper form.
Glute Exercises for beginners to do
These are some great exercises for beginners to learn and try! You can add these exercises into your leg or glute workouts: Glute medius kickback - Use ankle cuff attachment - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, angling 30-45° back - Do
Trisha Morrison

Trisha Morrison

249 likes

A woman in a gym, viewed from behind, wearing a light grey crop top and pink shorts, with text overlay "EXERCISES I WOULD NOT SKIP IF I WANTED TO GROW MY GLOTES" and an arrow pointing to her glutes.
A woman performing hip thrusts with a barbell loaded with 45lb plates, wearing a black sports bra and grey leggings, with text explaining the benefits and form for hip thrusts.
A woman performing RDLs (Romanian Deadlifts) with a barbell, wearing a grey t-shirt and dark grey leggings, with text advising on proper form for RDLs.
Don’t skip these exercises if you want big Glutes!
These are exercises I would keep in your workout program if you want to build or even shape your Glutes! The build part would mostly come with a good nutrition plan and progressive overload so increasing your overall calories is a great way to start if you’re also looking to build SIZE. #1
Hannah Hooker

Hannah Hooker

598 likes

Standing Bodyweight Exercises for Diastasis Recti
Hello everyone! I’ve gotten so many questions about the exercises that I was doing in a previous video, as well as alternatives if you don’t have any equipment so I wanted to show that you can do the exercises without any added weight and still get in a really great workout! As always, I like to
Alexis Nielsen

Alexis Nielsen

149 likes

A woman in athletic wear holds a yoga mat, with text overlayed reading "Back & Hip Pain Rehab routine." She is facing away from the camera, looking towards a window.
A woman demonstrates the hamstring nerve glide stretch on a yoga mat, showing two positions: sitting upright with flexed ankles and hinging forward with a tucked chin. Instructions include holding for 30 seconds and repeating 3 times.
A woman performs the pigeon stretch on a yoga mat, with one leg bent forward and the other extended back. An optional folded variation is shown, with instructions to square hips and shoulders, holding for 30 seconds, repeated 3 times.
mobility routine and exercises for back & hip pain
hiii I’m Shan, a licensed athletic trainer, and I want to share my knowledge/ experiences with you all to help you heal your own bodies 🫶🏼 for all the girlies with low back pain and hip issues. Try doing these every night before bed to help!! Stretches: •hamstring nerve glide: helps stretc
ShannDawn

ShannDawn

156 likes

✨ 7 Exercises. 7 Minutes. 30 Days. Real Results. 💪🏾
Ready to prove what just 7 minutes a day can do? 🔥 I just completed a 30-day challenge, and the results reminded me of something powerful: small daily actions really do add up. That’s why I’m kicking off a brand-new 30-day challenge—and I’d love for you to join me! 💪🏾✨ This challenge is simpl
Sitsofe Kledo

Sitsofe Kledo

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A woman on a beach wearing a decorative hat and yellow bikini bottom, with text overlay 'You Only Need 4 Exercises Glute Growth' and a list of four exercise types: Thrust/bridge, Squat/lunge, Hinge/pull, and Abduction movement.
A woman performing a single-leg hip thrust with a kettlebell, illustrating the 'thrust/bridge exercise' which enhances upper and lower glute development by maximizing tension in the contracted position.
A close-up view of feet on a leg press machine, representing the 'squat/lunge exercise' which focuses on lower glutes and quads, maximizing tension in a fully stretched position.
Grow a Big Booty with Only 4 Exercises 🍑🍑🍑
🍑Thrust/bridge exercise - Enhances both upper and lower glute development, exerting maximum tension on the glutes in the fully contracted position. 🍑Squat/lunge exercise - Focuses on the lower glutes and quads, maximizing tension on the glutes in a fully stretched position. 🍑Hinge/pull exerci
Chalie_Baker

Chalie_Baker

382 likes

🔥 5 Best Abs Exercises You Can Do at Home
Looking to strengthen your core and define your abs? These 5 exercises are simple, effective, and perfect for doing anywhere — no gym required! 🌿 Pro Tip: Focus on slow, controlled movement. Don’t just go fast — connect with your breath and muscles! ✨ Want a full 10-minute core routine? Save this
Your Step To Health

Your Step To Health

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Exercises to do when you’re low on energy!
Low energy? You can still show up for yourself with this seated, gentle arm series—no standing, no jumping, just movement that meets you where you are: Goal Post Overhead Press – 12 reps Seated Chest Fly – 12 reps Prayer Pulse (palms together at chest) – 15 pulses Repeat 2–3 rounds with lig
Ericka Taylor

Ericka Taylor

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Beginner mobility exercises for muscle maintenance
#mobility #mobilityflow #musclerecovery #Fitness #wellness
GLPbase

GLPbase

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3️⃣ Moves For Hip & Ankle Mobility 💙
If you struggle with tight hips or losing your balance - then you NEED to add these 3 into your routine, either before a workout to warm up or throughout the week to just get some extra work and movement in (especially if you sit at a desk all day). 🤸🏼‍♂️✨ Hip and ankle mobility is important for
carlyroese

carlyroese

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Your Ankle Won’t Heal If You Ignore This! ✨
Ever sprained your ankle and it never felt the same? That’s because once an ankle ligament is overstretched or torn, it doesn’t fully regain its original stability without targeted rehab. Weak ankles lead to compensations in the knees and hips, increasing your risk of future injuries. Most people s
Zara_Sanchi

Zara_Sanchi

148 likes

A graphic titled "THIS OR THAT" asks "Machine or Free Weights Which is better for GLUTE GROWTH?" showing a person's legs on a leg press machine, with cartoon characters and arrows pointing to the options.
A comparison graphic showing a Barbell Hip Thrust on the left and a Smith Machine Hip Thrust on the right, with a "VS" in the middle. Text indicates to see the description for explanation.
A comparison graphic showing a Split Squat on the left and a Single Leg Leg Press on the right, with a "VS" in the middle. Peach emojis and decorative lines are also present.
Which Exercises Build Your Glutes More?!🍑
❓Barbell Hip Thrust vs. Smith Machine Hip Thrust: 🍑Better for Glute Growth: Smith Machine Hip Thrust 🍋Explanation: The Smith machine allows for proper form, greater weight progression, and decreased risk of injury, providing optimal conditions for tearing and growing the glute muscles. It als
Chalie_Baker

Chalie_Baker

93 likes

mobility workout for hip ankle and wrist💙
ankle - kneeling lunge dorsiflexion rocks - squat rocks - deep squat calf raises hip - shinbox switch - shinbox hip extensions - cossack squats thoracic spine - split stance rotations - world's greatest stretch - wall thoracic extension wrist - wrist extension rocks - wrist flexio
Sophie Jane

Sophie Jane

78 likes

YOU’RE GOING TO WANT TO TRY THESE GLUTE EXERCISES
Have you ever thought to yourself, how can I grow my glutes from home? This post is your answer! Try these exercises by using a dumbbell or resistance band: 1- Donkey kicks: Perform for 1 minute, rest for 15 seconds, repeat 4x 2- Fire hydrants: Perform for 1 minute, rest for 15 seconds, repeat
Zazel Rosado

Zazel Rosado

700 likes

Hip & ankle mobility 🫶
🔥 200+ real women transformed 🔗 Tap my profile to start your glow-up today. #hipmobility #hipmobilityexercises #anklemobility #ankleworkout #workoutroutine
Sophie Jane

Sophie Jane

47 likes

Define your waist with these 3 exercises!
Define your waist with these three core-sculpting moves! Bent knee crunches, ankle taps, and side crunches work together to target your obliques and cinch your waistline. Do each exercise for 45 seconds, take a 15-second rest, and repeat the circuit 3 times for a serious core burn. Focus on con
Ericka Taylor

Ericka Taylor

58 likes

A person's legs on a leg extension machine and another person's toned legs in athletic shoes, with the bold red and white text 'LEAN LEGS EXERCISES' overlaid, promoting leg workouts.
A checklist of various leg exercises like Lunges, Deadlift, Squats, and Glute Bridge, with notes indicating three simple workout plans and visual examples are provided.
A detailed workout plan for 'Day 1: Lean Legs Focus', outlining warm-up, specific exercises including Lunges and Deadlift with sets/reps, and a cool-down routine.
Reduce your Body FAT with LEAN LEG Exercises
✨Detailed explanation of each workout✨ ✨Lunges✨ ✔️Stand with feet hip-width apart. ✔️Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle. ✔️Ensure your front knee is directly above your ankle and your back knee hovers just above the ground
Chalie_Baker

Chalie_Baker

1013 likes

Loop Band/Resistance Band Core Exercises
You can use loop bands for so many different exercises! Plus, being that they’re so easy to travel with, you can basically get a workout in anywhere. Being postpartum I get a lot of questions on exercises for your core. Like most exercises I post, I love that these are challenging enough without
Alexis Nielsen

Alexis Nielsen

44 likes

Simple exercises to widen your HIPS & Glutes✨
I like to look good from the front. I like for people to see this booty from the front! So these are some of my favorite side glue exercises🏋🏽‍♀️ If you notice, I am really working my side glutes, because I’m even sweating on my side.😂😂 jk. But I like to do three sets of 20 with a 50 pound weight.
Alexis Alizé💕

Alexis Alizé💕

1007 likes

best exercises for rounder glutes
do you want rounder glutes?? who doesn’t??? these are by far the best exercises that you need to incorporating every week for rounder glutes!! you want to make sure you are hitting every muscle of your glutes as well! especially that upper glute to give you the bigger rounder effect 🍑 cable k
madifore

madifore

433 likes

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