Taylor.Bradford

1312 followers

Follow

Follow

Follow

0 saved

2

Post ankle ORIF exercises

#orif #postop #trimalleolarfracture #recovery #brokenankle

2025/10/12 Edited to

Related posts

A split image shows a woman demonstrating poor posture on the left and improved posture on the right, sitting on a bed. The image is titled "EXERCISES TO IMPROVE POSTURE."

A woman performs the Seal Pose on a bed, arching her back with her head tilted upwards. The text overlay indicates "Seal Pose 1 minute."

A woman is shown from behind, performing the Cow Face Arms pose, with her hands clasped behind her back. The text overlay reads "Cow Face Arms 1 minute."

Exercises to Improve Posture🧘‍♀️

Have you caught yourself having horrible posture? Because I recently have especially when I’m looking at my phone, or even sitting at a restaurant! I really wanted to work on fixing this because posture is super important to have in any setting. Here are some exercises I love to do to improve my

17.3K likes

A woman in a purple crop top and pink leggings demonstrates glute exercises. The image features four panels showing different poses, including a deadlift start and squat positions. Text overlay reads 'exercises to prevent office chair butt', accompanied by a briefcase icon and a peach emoji.

A woman in a purple crop top and pink leggings demonstrates the deadlift exercise. Two panels show her in the upright and bent-over positions, holding a light pink dumbbell. Text overlay provides instructions: 'deadlifts Perform for 12 reps, rest for 1 min, repeat 4x'.

A woman in a purple crop top and pink leggings demonstrates the squat exercise. Two panels show her in the upright and deep squat positions, holding two light pink dumbbells at her shoulders. Text overlay provides instructions: 'squats Perform for 1 min, rest for 30 seconds, repeat 4x'.

DO THESE GLUTE EXERCISES IF YOU HAVE A FLAT BUTT

If you have a flat butt and you are looking to plump them this upcoming fall, definitely try these exercises! Not only will they help your glutes grow but you will also start to notice a difference within 2-3 days of doing these exercises. Make sure to perform the following exercises slowly and con

2076 likes

How to fix your posture with easy exercises

Hello friends! 🍋 I've been thinking a lot about posture lately, and I realized how much it affects everything. Today, I want to share some super easy exercises that can help fix your posture and make you feel amazing. These are quick, simple, and you can do them right at home. Yo

9887 likes

5 Best Glute Strengthening Exercises ❤️‍🔥

🧸These glute exercises with resistance loop bands are a great way to help strengthen your booty muscles. They focus on strengthening all three glutes: the gluteus maximus, gluteus medius, and gluteus minimus. 💪🏽💪🏻Today I’ll be using resistance loop bands. They come in a set of 5 with different

5660 likes

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

2541 likes

5 Effective Core Exercises To Try At Home!

If you’re a woman over 30 and need effective but quick workouts try this 5 Core Exercises that targets your deep core and strengthens your pelvic floor! Repeat 3x. Rest after each round 1-2 minutes🔥 #corecircuit #deepcore #homeworkout #absworkout #abs

4427 likes

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

5257 likes

A woman in a grey workout outfit stands in a gym, reflected in a large mirror. Text overlay reads "EXERCISES FOR A FLAT TUMMY" and "SWIPE", indicating a fitness guide.

A woman in a grey outfit demonstrates "SHOULDER TAPS" in a plank position on a mat in a gym. The text instructs to tap shoulders for 3 sets of 30 seconds.

A woman in a grey outfit demonstrates "KNEE TUCKS" from a plank position, pulling her knee towards her elbow on a mat in a gym. The text instructs to alternate legs for 3 sets of 25 seconds.

EXERCISES FOR A FLAT TUMMY🍋

Hey guys! It’s been a minute i knowwwww These exercises has helped my abs tremendously. If you are already following me, you know that I’m a minimalist. Less is always more to me. Try these exercises and let me know how it works for youuuu🤍 #Lemon8Diary #healthylifestyle2024 #absworkout

26K likes

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

2809 likes

A woman in purple activewear, seen from behind, showcasing her glutes and waist, with text overlay "Exercises I'm doing to build RATIOS - booty & waist".

A person's lower body performing hip thrusts with a barbell and weight plates, with text overlay "hip thrusts".

A woman in light activewear performing a glute-biased Romanian Deadlift (RDL) with a barbell, with text overlay "glute bias RDL".

Exercises I’m doing to build RATIOS-booty & waist

Build RATIOS with these moves! If you’re looking to grow your glutes and define your waist line it’s time to hybrid train with heavy lower body days and pilates workouts for your core. In my Glute Growth program this is what you get ✨ what you need to do: - hip thrusts - glute bias RDL - glut

395 likes

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

860 likes

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

4354 likes

A woman in a red jumpsuit takes a mirror selfie, showcasing glute growth. An inset image shows her before, in black shorts, illustrating a transformation from 'this' to 'this' for glute development.

A woman demonstrates hip thrusts with dumbbells on a bench, illustrating the exercise. Text provides instructions to 'GO HEAVY', use full range of motion, push through heels, go slow, and consider B-stance for isolation.

An anatomical diagram of a male figure performing a dumbbell sumo squat, highlighting leg muscles. Text instructs to place feet wider than shoulder-width, push weight through heels into the glutes, and maintain a straight spine.

Top exercises for glute growth

I have always struggled with all of my extra fat going to my hips and legs…. as most women do. These are the three exercises that I have found the most success with building muscle and definition in my legs! && don’t be afraid to lift heavy! If you’re not seeing progress, it’s most likely b

2398 likes

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

1773 likes

A young woman with long hair poses, looking at the camera, with text overlay "EXERCISES TO GET RID OF Double chin" and decorative stars, introducing the topic.

Two side-by-side images show a woman performing facial exercises: smiling widely and then making a pouting or kissing face, with "60 reps x 2" indicated.

EXERCISES FOR DOUBLE CHIN

Here’s how you can naturally strengthen your face muscles and reduce the appearance of a double chin! First off, let’s get real: genetics play a big role in where our body stores fat, so if you’ve got a little extra under the chin, it’s totally normal—and beautiful. That being said, the overa

9602 likes

5 Exercises for BIGGER legs 🚀

Save this routine for later or Share it with someone who’s trying to build some QUADZILLAS!😤 - 4 sets of 8/15 reps each exercise - Increase the weight after each set - Focus on controlling every movement & squeezing your legs at the top of every rep #legworkout #workoutroutine #fit

5929 likes

3 Mobility Exercises I Recommend

Three mobility exercises that I think everyone can benefit from. These exercises will involve the hip, knee and ankle. #Mobility #MobilityTraining #StrengthTraining #WeightLifting #Fitness #HipMobility

2696 likes

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

1778 likes

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

951 likes

BEST Ab Exercises💪🏻🏋️

These 3 Ab exercises are so simple yet SO effective! They hit all the main areas and they don’t require any extra equipment so u can do them anytime & anywhere! Adding one or all three of these exercises to the end of your workout and the results cannot get better than that! These are also gre

2739 likes

Exercises to tone your stomach- AT HOME!

At home workouts have been highly requested, so I will be starting an at home workout series! If you do not want to go all the way to the gym, or you’re new to working out and want to do it in the comfortability of your own home, this is the series for you! This first workout in the series is an

17.1K likes

A woman performs a bird/dog exercise on a yoga mat, extending her arm and leg, illustrating the benefits of pelvic floor exercises for core strength and stability.

A woman lies on her back holding a medicine ball, with text highlighting benefits of pelvic floor exercises: improved stability, bladder/bowel control, pleasure, and prevention of prolapse.

A medicine ball and a drink are on a yoga mat, with text indicating that a medicine ball can add challenge, but minimal to no equipment is needed for the exercises.

Benefits of Pelvic Floor & Deep Core Exercises

After 2 c-sections in 2 years, gaining weight and then losing weight my stomach and core was left so weak and with the mom pooch apron🥲 pelvic floor and deep core exercises have been a major part of my tummy transformation! Whether you’re a mommy postpartum or even if it’s a been a few years si

3343 likes

The top 3 glute exercises for round glutes🍑

If you’re looking to round & shape your glutes you want to make sure you are training all parts of your glutes. Your glutes are made up of 3 different muscles: the glute max, medius, & minimus. The glute max is considered the “lower” part and makes up the biggest part of your glutes. It

199 likes

Two women in athletic wear smile in a mirror selfie, with text 'BEST EXERCISES for a bubble butt' and peach emoji, indicating a workout guide.

A woman performs hip thrusts on a gym machine. The overlay text specifies 'hip thrusts : 3-4 sets 10-15' as part of a glute workout routine.

A woman from behind performs smith machine sumo squats in a gym. The image includes text 'smith machine sumo squats 3-4 sets 10-15' for glute building.

BEST EXERCISES FOR A BUBBLE BOOTY

If you want a bubble booty, ya gotta be workin on these exercises! It’s not about having the perfect workout routine, number of reps etc .. it’s about getting stronger and improving your mind to muscle connections! These exercises are top tier for building that round booty, but overall you

5497 likes

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

1221 likes

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,

7902 likes

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

2501 likes

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

142 likes

THE ONLY 4 EXERCISES YOU NEED FOR A GLUTE SHELF✨

some of my favorite exercises to target the gluteus medius and create that top glute shelf🍑 notes: -i’ve found that performing these using a kettlebell makes it SO much easier to add more weight onto your lifts so you can progress through your workouts -if you struggle feeling your glutes

1296 likes

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

119 likes

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

121 likes

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

6770 likes

Glute Dominant Exercises

These exercises are glute dominant because there is constant tension on the glutes throughout the entire range of motion. The constant tension not only maximizes muscle contraction but also prevents blood from escaping the glutes - this produces a burn and pump! 🔥 ▫️Hip thrusts rank the highest

1144 likes

A woman in a gym performs a donkey kick exercise on a mat. The image features text overlays like "Grow your Glutes," "TOP RATED EXERCISES," and "AT HOME OR GYM," indicating a guide for glute growth workouts.

A woman in a gym demonstrates the "Good Mornings" exercise, bending forward with hands behind her head. Text overlays specify it targets "GLUTES & HAMSTRINGS" with instructions for "Slow Hinge Motion" and "4x15 reps."

A woman in a gym performs "Glute Bridges" on a mat, lying on her back with hips raised and holding a dumbbell. The image highlights that it works "GLUTES & HAMSTRINGS" with a recommendation for "Slow thrust motion" and "4x12 Reps."

Top rated exercises for Glute growth 😮‍💨

Hey girlies! Today we are focused on glute growth 🍑 ➡️ I want to share a few of my top rated exercises that can be done at home or at the gym, to maximize glute growth during your workouts. 1. Good mornings 2. Glute bridges 3. Lunges 4. Sumo squats ➡️ All of these exercises can be do

947 likes

A woman from behind in a gym, with text 'BACK EXERCISES TO MAKE YOUR WAIST LOOK SMALLER' and white lines emphasizing her waist, suggesting an hourglass figure.

A woman in a gym performing a single-arm bent-over row with a dumbbell, braced against a box. Text describes the 'SINGLE ARM BENT OVER ROW' exercise steps.

A woman in a gym performing a single-arm pulldown on a machine. Text describes the 'SINGLE ARM PULLDOWN' exercise steps, focusing on wrist alignment and elbow movement.

Back Exercises to make your waist look smaller

Losing weight and doing ab exercises aren't the only way to get your waist looking snatched - if you work on building your back muscles, specifically your lats, it will make your waist look smaller in comparison! Here are some of the best exercises to grow your lats and give the illusion of a s

1337 likes

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

3651 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

249 likes

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

156 likes

Fix your posture with these exercises!

Fix your posture with these exercises! Follow along as I guide you through some back strengthening exercises! Repeat the circuit with me three times. You may be able to fix or correct your posture over time with a combination of yoga, stretching, and exercises designed to stretch and lengthen t

180 likes

A woman in pink leggings and a white sports bra stands in a gym, smiling, with text overlay 'glutes + quads dumbbell only exercises'. She poses with her back to the camera, looking over her shoulder.

A woman demonstrates elevated heel squats with a dumbbell, showing the standing and squatting positions with heels elevated on a plate. Text details the exercise, targeting glutes and quads, with instructions for sets, reps, and form.

A woman demonstrates Romanian deadlifts with a dumbbell, illustrating the upright and hinged positions. Text explains the exercise targets glutes, providing instructions for sets, reps, and form cues like keeping a neutral back.

GLUTES + QUADS DUMBBELL ONLY EXERCISES 🍑🏋🏽‍♀️

Only got a dumbbell or two? Try these exercises that will leave your glutes on fire! Let me say that the first exercise (elevated heel squats) are an amazing exercise for your glutes and quads! Next we have Romanian deadlifts, make sure to perform the exercise slowly and controlled. Lastly, dumbbel

173 likes

A woman in a white crop top and gray shorts takes a mirror selfie in a locker room, with text overlay "THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱".

A woman performs a hip thrust exercise in a gym, with text overlay "HIP THRUST OR GLUTE BRIDGE 3-5 sets 8-12 reps".

A woman performs an RDL or deadlift exercise with a barbell in a gym, with text overlay "RDL OR DEADLIFT 3-5 sets 8-12 reps".

THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱

Glute growth doesn’t have to be complicated!! These are the 5 exercise variations that are absolutely necessary for growth🌱 If you’re trying to grow your glutes your primary focus should be : 1. Eating enough WHOLE foods : high protein! 🍗 2. Perfecting FORM and applying progressive over

3302 likes

30 Min MORNING HIIT Exercises Kickstart Your Day!

Full Workout On My YouTube 🔥 Type the word “YOUTUBE” in the comments and I’ll send it to you. 30 Minute MORNING HIIT Exercises to Kickstart Your Day! Ladies I promise you your day will be 10x better if you start with some form of movement. This workout is beginner friendly but will get

887 likes

A woman in workout attire takes a mirror selfie, with an overlay showing a human core muscle diagram. Text asks, 'How to target different stomach muscles for specific results,' promoting core exercises for fat loss.

An anatomical diagram titled 'CORE ANATOMY 101' labels key core muscles: Rectus Abdominis, Diaphragm, Transverse Abdominis, Internal and External Obliques, Pelvic Floor, Spinal Erectors, Quadratus Lumborum, and Multifidus.

An anatomical diagram of core muscles with an overlay explaining that core exercises aid overall fat loss by boosting metabolism, but spot reduction is a misconception. It emphasizes combining core workouts with diet and cardio.

🔥Burn Stomach Fat With the Help of Core exercises

🧠The core consists of various muscles, including the rectus abdominis, obliques, and transverse abdominis. Targeting different muscles can influence the overall shape of your abdomen. ❗️Why it’s important to strengthen your core: 💓Working out your core and stomach muscles is crucial for seve

4454 likes

A person in dark green athletic wear, viewed from behind, showcasing their glutes. The image has text overlay: '4 EXERCISES TO HELP GROW YOUR GLUTES'.

A person in dark green athletic wear performing a Bulgarian Split Squat with a dumbbell. Text overlay describes the exercise form and technique.

A person in dark green athletic wear demonstrating a Glute Bias RDL, bent forward while holding a dumbbell. Text overlay explains the movement and glute engagement.

4 Exercises To Help Grow Your Glutes

Apply these exercises to your weekly split and you will see results! I have more tips on my page 🤍 #glutefocusedworkout #glutegoals #glutesathome #gluteexercises #lemon8partner

1293 likes

See more