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GLUTE WORKOUT! By @idajemina #homesquat - @homesquat on Instagram
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This is a good after noon workout!💪💯 #abs #abworkouts #health #fitness #workhard - @_ab_workouts_pics on Instagram
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🔥ABS ABS ABS (at home or the gym!)👊🏽 LIKE ♥️ + SAVE so you have it for later! Just like any other muscle, in order to build “six pack abs” you must progressively train them! Here are a few exercises you can add to spice up your workout 💃🏻 ! Perform ➡️ 30 seconds each slide / 3 rounds /90 secs rest after each round *slow & controlled is key here. Focus on a mind-muscle connection to really put those muscles to use 🧠😈 . TAG YOUR FRIENDS & LMK if you’re trying this . . . Credit: @realrubaali #fitness #bodybuilding #abs #homeworkout #coreworkout #motivation - @abs_at_home on Instagram
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10 min ABS on 🔥 “I have no time to go to the gym” is Not excuse 😘 ❤️3 exercises Superset - 15 sec rest between ⓵You will definitely tone up your abs and get a strong core ⓶Keep up your routine and you will see success ⓷Complete the rounds and don’t forget to stretch your muscles 💪🏼 #absworkout #abs #workoutmotivation #homeworkout #fit #fitmom Cc @yanitayancheva - @homexercises_ on Instagram
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F I R E 🔥 Repost!!! Visit @SculptMovements 💕 for workouts, routine, and everythin else you eed to become fit! . This lift felt sooooo fluid 🙌🏼😩 and absolutely deserves a repost 🤤! Here’s to keeping you ladies motivated this new decade 🥳 Let me know how it goes! . ▪️Good mornings on Hack Squat Yep 👍🏻 hamstrings on fiyah! 🔥 This stretching/lengthening of the hamstrings is phenomenal 🥵. I am staying in the lengthening phase for a couple seconds before raising up (not all the way) and then immediately lowering back into the stretch. Try tilting your tailbone up towards the ceiling for an even greater ham stretch. My glutes also kick in a little as well 🤫😬 ▪️Plate Holding Sissy Squats I am holding a plate to work my quads (glutes as well). If you are uncomfortable you can also place a mat across the top of your feet and under the foot pad for more cushion. ▪️Adductor Machine Try doing this while lifting your pelvic floor (kegel🤭). I begin sitting upright and then lean back onto the back rest. ▪️Hamstring Curl Machine I perform this by curling both feet together and then alternating legs when lengthening the hamstring. Do this slowly and mindfully! Finish with curling both legs together. ▪️ Banded Straddle Squats I am using the dd handle cable attachment (this specific one looks more like v’s to me 🤷🏼♀️). It makes the movement more comfortable compared to holding onto Bands your bare hands 👌🏻 and it also allows you to use a heavier band. I have looped it around 2 pegs for a greater resistance. I am positioned in a wide stance with my toes flared outward. Try to keep your shins as vertical as possible to put more emphasis on the CAKES . . . . Credit @brittanyperilleee #Fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #abs - @gymglutes on Instagram
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Pernas sem equipamentos 💥💥💥 🔁 3 séries ▶️ 20 repetições ⏸️ 30 segundos de descanso entre as séries SALVA, COMENTA E MARCA A AMIGA‼️‼️‼️ Veja os STORIES 📲 Atleta @kenziefitness - @treinoscaseiros on Instagram
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BOOTY SHAPER 🍑 From @dannibelle Are you ready to have that booty booty booty booty rockin’ everywhere? If not, this isn’t the workout for you 😂 It’s time to grow that peach 🍑 The only piece of equipment required for this workout is a Booty Band! I’m using a DB Booty Burner Band and I’m not saying that the fact that it is DB branded leads to more booty gains but I’m not not saying that 😎 You can get your hands on one of these bad boys via the link in my bio! Hands down my favourite piece of exercise equipment! Now let’s get amongsttt this workout 🔥 WORKOUT 4 SETS 15 x Crossovers (each leg) 20 x Seated Abduction 12 x Elevated Glute Bridge 12 x Sway Squats 20 x Squat Pulse 12 x Lateral Band Walk - @glutehomeworkouts on Instagram
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Great fitness workouts !!🔥🔥 . Follow us for the best fitness daily content on instagram! 🔥 👉👉👉@fitness.mediaa 👈👈👈 👉👉👉@fitness.mediaa 👈👈👈 . . . . . Credit 📸 @gainsbybrains #fitnessworkout #fitnesscoaching #fitnessguy #fitnessguy #fitnessaddiction #fitnessgym #fitnessinfluencer #fitnesshumor #fitness24seven #fitnessgram #fitnesscommunity #fitnessmemes #fitnessstyle #fitnessvideo #fitnessvideos #fitnessaddicts #fitnesstraining #fitnessmotivations #fitnessfam #fitnesschick #fitnessislife #fitnesscouple #fitnesstime #fitnesslove #fitnesstransformation #fitnessboy - @fitness.mediaa on Instagram
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it’s alll about the GLUTES today!🍑 Starting with some activation to focus on building the mind-muscle connection as I noticed a big difference in being able to fire up my glutes after doing so! You can try it out to see if it makes a difference for you, just remember that the goal is to build that connection with your glutes, not fatigue them!☺️ - make sure to double tap ❤️ if you love the workout videos! - 1️⃣ plate hip abduction 2 x 20 per side 2️⃣ glute bridge 10, 8, 6, 15 (increase weight when reps decrease and vice versa) 3️⃣ curtsy lunge 4 x 12 (per leg so 24 total per set) 4️⃣ front foot elevated split squat 3 x 10 - 12 per leg 5️⃣ bench supported RDL 3 x 12 per leg - for unilateral exercises, always start with the weaker side first as this helps with correcting possible muscle imbalances🥰 - song: you X you - ooyy . . . Credit @gainsbybrains #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial - @sculptwomensguide on Instagram
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Сколько жира должно быть в организме ⠀ Рассказываем, какой процент жира в теле – норма для женщин и как добиться здоровых показателей. ⠀ Зачем нам жир Если коротко, для того чтобы жить. Жиры – это стратегический запас энергии, они не дают нам замерзать, участвуют в усвоении жирорастворимых витаминов, отвечают за синтез гормонов (например, эстрогена, лептина, инсулина и кортизола) и защищают кровеносные сосуды от повреждений. ⠀ Сколько жира должно быть в теле От количества жира в организме зависит не только внешний вид, но и здоровье. По данным Американской ассоциации по фитнесу и обучению тренеров (ACE), в норме в теле женщины должно быть от 10 до 31% жира. Разброс значений большой, поэтому разбираемся, какой вариант самый оптимальный: ⠀ 10–13% – минимальное количество для выживания ⠀ С таким содержанием жира вы, вероятно, будете выглядеть худой и классной, но вот для здоровья это так себе вариант. Особенно если процент будет снижаться. В этом случае самые безобидные из потенциальных проблем – перманентное ощущение голода и холода плюс упадок сил. Более серьезные последствия – например, проблемы с репродуктивной системой: сбой в выработке гормонов эстрогена и прогестерона, а также лютеинизирующего гормона, который отвечает за овуляцию. ⠀ 14–24% – здоровое содержание у физически активных людей Нижняя граница чаще встречается у профессиональных спортсменов, что хорошо заметно по их рельефным мышцам. Обычным людям стремиться к этому показателю не надо. Поддерживать такую форму сложно – нужно постоянно жестко ограничивать себя в питании (что часто приводит к срывам), а иногда и вовсе нереально из-за генетических и физических особенностей организма. Подходящий процент жира для тех, кто хочет, чтобы и мышцы выделялись, и со здоровьем все было в порядке, – 20–24% жира. ⠀ 25–31% – приемлемое количество жира Если вы попадаете в этот диапазон, скорее всего, мышцы у вас не видны и, возможно, есть лишний вес. ПРОДОЛЖЕНИЕ ⬇️ - @womenshealth_russia on Instagram
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SUPER QUICK 🍑 PUMP If you struggle with feeling your glutes activate during glute exercises you should try these! You can do these floors exercises anywhere and on any muscle group day! I like to incorporate 1-3 glute activating exercises everyday I am training (sometimes on an off day as well 🙊). I find that my engagement during intense glutes only sessions are SO much greater! . . 🌚Banded Hip Raise Abductions My bottom hip raises up off the floor while my top knee abducts. I have my hand on my hip but as I fatigue I like to place my hand down on the floor 🥵. If this is too challenging for your medius muscle you can eliminate the band above your knees. 🌚Banded Side Lying Straight Leg Kickbacks You can band above or below your knee, I chose below. Lift your working leg off the floor while swinging it from front to back. You should feel a nice little stretch/extension of your hip 🤗. Hey 👋🏻 there booty dimple 😉😅 🌚Banded Floor Clamshells My feet are stacked and knees are bent. Imagine opening and closing your legs like a clamshell 🐚 . I coach this with your feet resting on the floor and also with your feet elevated off the floor (try both 👌🏻). 🌚Pigeon Pose Glute Pulses I have been doing this exercise for years. Mostly during my yoga flow sessions or at home when my little guy 👶🏼 is independently playing on the floor 👌🏻. This looks easy but you may change your mind after you try it! 🥵 😉🍑 Cc @brittanyperilleee #homexercises #home #workout #homeworkout #gym #fitness #health #fit - @bossgirlsvideos on Instagram
@sophie_plinke 😍😍😍 DM ur pics to be featured 💥 #fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitnessgirl #fit #fitfam #fitspo #fitlife #fitgirl #fitgirls #fitchick #fitchicks #strongwomen #strongissexy #gym #gymlife #gymtime #gymmotivation #gymshark #gymgirl #bootyfordays #biceps #sixpack #shredded #abs #girlswholift #girlswithmuscle #squats #booty🍑 - @fitandstronggirls on Instagram
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perfect body.!!!😍😍😍 #TrainHard #FitnessGoals #FitLife #healthy #Workout #GymLife #FitnessAddict #fit #FitQuote #GymTime #Elliptical #GetStrong #Fitness #Cycling #FitFam #YouCanDoIt #WeightTraining #lforsiis #YouCanDoIt #GoalSetting #GirlsWhoLift #NoPainNoGain #Treadmill #PersonalTrainer #Fitspo #GetOutside #FitnessMotivation #NoExcuses #GetFit #Weights #Sweat - @only.perfect.abs on Instagram
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Follow us and like the pictures 💜👯 Tag a friend #hotfitmodels 🔥🔥🔥 . . #beautifulfitness #Fitnessgirls #fitgirls #gym #beautiful #beauty #gorgeous #model #girls #Fitnessmodel #crossfit #cute #love #world #fitness #squats #bodybuilding #body #hot #sexy #instagirls#intagram #instasexy #naked #bikini #bikinigirls#ABS #fit #fitnessmodel - @hotfitmodels on Instagram
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