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MSComment “💪🏼” if this helps you & you want more tips like this 😀
@msjennawillis
#Utilizer
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POComment SUBSTACK for my latest article on the 5 scientifically proven ways to burn fat and build muscle.
I get how hard it is to work out. I have five kids. The days are loud. The to-do list is long. By the time everyone is fed and settled, you’re done.
And if you want to understand how to change body composition, I break down the 5 scientifically proven ways to burn fat and build muscle in my latest article. What actually works. What most women miss. And how to structure it so your body actually changes.
You do not need more time.
You need better strategy.
Comment SUBSTACK and I’ll send it to you.
@postpartumcore
6.4K
FUGive these two movements a try!
✨ Seated Leg Crunch
➡️ Use a resistance or a glute band for an extra challenge!
➡️ Keep that core activated and slightly round your back as you bring your knee up.
➡️ You can alternate between legs but I find it’s easier to control the movement by doing one side at a time.
✨ Crouching Tiger + Alt. Knee Drives
➡️ Add weight to your back or legs for an extra challenge!!
➡️ Activate your core prior to getting into position. Once you activate, lift your legs up so they are hovering above the ground. Slowly take one knee and drive it towards your chest AND slightly move forward on your shoulders. If this hurts your shoulders, then you can skip the shoulder portion of the movement or you can rest your forwards on a bench or ball to take some of the weight off.
‼️ To correctly activate your core, take a big inhale. As you exhale, use your core muscles to bring your belly button up and back towards your spine. Don’t confuse this with sucking in - sucking in is WAY for intense compared to activation. When your core is correctly activated, you should be able to inhale/exhale/chat/workout/etc. all while holding that activation.
Which movement is your favorite?! Drop it below 💕
#workoutsforwomen #workoutroutine #homeworkouts #coreworkout #abs
@furifitness
7.4K
HEShare this with a busy friend who wants to get toned and strong❤️
@heythereswee.pt
18.4K
GY🚨 Why do your RDLs feel like a lower back workout… when they’re supposed to hit glutes & hammies? 🚨
If your back is screaming and your hamstrings are on vacation, try these 3 simple fixes:
1️⃣ Shave your legs.
Not literally. 😅
Keep the dumbbells/barbell glued to your legs the entire time — like you’re shaving them. When the weight drifts forward, your lower back says, “Guess it’s my turn.”
2️⃣ Close the car door with your butt.
This is a HIP HINGE, not a squat.
Push your hips straight back like your hands are full of groceries and you’re trying to shut the car door behind you. 🍑🚗
3️⃣ Mid-shin is plenty.
You don’t get bonus points for touching the floor. Once you pass mid-shin, most people start turning it into a back bend audition. Stop where you still feel tension in your hamstrings — not your spine.
Romanian deadlifts (RDLs) should build your backside, not wreck your backside.
Follow for more simple fixes to the lifts you do every week!
#fitness #workouttips #tipsandtricks #form #exercise
@gym_jennie
156
439
NAI love these short, smart workouts! I’ve been doing them for more than 20 years and they work!
HERE’S WHAT THEY WORK AT:
💥 Building and maintaining quality, lean muscle mass,
💥 Endurance,
💥 Metabolic efficiency,
💥 improved body composition
💥 boosts VO2 MAX
💥 improves insulin sensitivity.
My weight YO-YO’d for many years until I stopped believing that just ONE thing would change my body forever.
I changed my body from a STORER to a UTILIZER.
I stopped hitting the gym and sitting on machines, designed my BYOG METHOD and became the machine!
💥 TRY THIS BYOG WORKOUT 💥
5 EXERCISES. 3 ROUNDS
💥 1 MIN PLANKING ROW + BANDED JACKS AND KNEE TUCKS
💥 1 MIN EACH TRICEP KICKBACKS + GLUTE EXTENSIONS
💥 1 MIN SQUATS + HAMMERS
💥 30S EACH SIDE PLANK KNEE TUCKS
💥 30S EACH SIDE PLANK OH TRI
If you’re a beginner, try 1 round to familiarize yourself with the exercises.
Try beginner planks on knees.
Use a lighter weight.
Build up your confidence first. #fitness #workoutsathome #byog #bodyrecomposition #onlineworkouts
@nadine_lahana_health_coaching
277
ANThe fat above your butt on the sides has a name and a solution and I’m tired of nobody talking about it.
It sits right where your waistband hits. It’s the reason certain jeans don’t fit right even when the rest of you feels good. And it feels impossible to move.
Here’s why: that specific area responds to targeted hip and glute work — not cardio, not calorie cutting, not core exercises. The muscle underneath it — your gluteus medius — is almost certainly weak and underactivated because most of us sit for hours every day and it just... switches off.
When that muscle is asleep, fat accumulates on top of it with nothing to give it shape.
Wake the muscle up. Two moves:
1. Clamshells with a resistance band Band above knees, lay on your side, feet stacked, hips stacked. Open the top knee like a clamshell without rolling your hips back. Squeeze at the top. Go slow. 20 reps each side, 3 sets. You’ll feel the burn right in that hip shelf area — that means it’s working.
2. Curtsy Lunge Stand tall, step one foot back and across behind you like a curtsy, lower your back knee toward the floor, drive back up through your front heel. This hits the gluteus medius and the outer hip simultaneously in a way a regular lunge never does. 12 each side, 3 sets.
Three times a week. Consistent. That’s it.
No equipment needed for the curtsy lunge. A $10 resistance band for the clamshell.
Your body is not the problem. You’ve just never been given the right tools for this specific thing. 🤍
Drop a 🙋♀️ if you’ve been frustrated by this exact spot and I’ll share more of what’s actually working.
#midlifefitness #highproteinrecipes #menopauseweightloss #fitover40 #healthycravings proteinbarrecipe muscledefinition eatforhormones sugarcravingfix wellnesswomen midlifemeals crushyourcravings hormonebalance fitwomenover40 perimenopausehealth midlifewomen menopausesupport balancednutrition leanmuscle easymealprep midlifecoach realfoodforrealwomen hormonehealth fuelover40 mealplanningmadeeasy
@annapalermofitness
430
MAWant to build a strong core? Be my guest. But, you have to also keep in mind that you have to lean out to see those obliques.
@max_gets_fitness
243
RENo gym? Cool… your glutes didn’t get that memo.
Bands vs dumbbells—both understood the assignment.
🔥 Lateral raises with bands = constant tension, that burn that sneaks up and humbles you
🔥 Fire hydrants with a dumbbell = stability + strength, AKA your glutes working overtime to keep you from wobbling like a shopping cart with a bad wheel.
Different tools, same outcome: your glutes getting WORK.
Stop skipping workouts just because you can’t make it to the gym. You don’t need fancy machines—you need intention and a little bit of grit.
And if your glutes aren’t shaking by the end… be honest, did you even try?
Want to actually see results without overthinking your food?
I put together a fat loss grocery guide that keeps it simple, realistic, and effective.
No weird foods. No starving. No guessing.
DM me “GUIDE” and I’ll send it your way.
@resilientwithnatasha
313
MOYou don’t need more exercises… you need better ones.
Most people skip the movements that actually support your joints, posture, and strength long-term.
Don’t skip:
pelvic mobility, scapular mobility & strength, ribcage rotation, and proper core engagement.
Train smarter 🤍
Save this to come back to 💪🏼
@movementbysammi
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