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#glutes

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LOW BELLY FATΒ β‰οΈπŸ˜­ Tag a friend to fix their form!
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Yes, detox teas will get you a flatter stomach, but that’s only after you’ve πŸ’© out everything in your system. Instead, I recommend kickstarting your progress with a combination of lower ab exercises followed by moderate intensity cardio.
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Here’s 3 exercises to help with this:
1️⃣ Lying leg raise 3x10 - knees over your hips, slowly lower from there, keeping your low back pressed into the ground.
2️⃣ Bicycle crunch 3x10 (per side) - keeping your back flat, slowly alternate side to side, coming back to center between each rep.
3️⃣ Lying leg raise to bicycle crunch 3x5 - this is the most challenging variation. Focus on keeping that low back pressed firm into the ground and going slow and controlled.
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If you’re still struggling with low belly fat, I’ve got a YouTube video coming up that goes more in-depth on this.
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Tag a friend to fix their form!Β πŸ˜‹

Lifting heavy?!! β˜ οΈπŸ™…πŸ»πŸ™…πŸ»β˜ οΈ
A common worry among clients, especially my females is if you lift too heavy, you will get bulky.
With my body type I naturally gain muscle easily. In years past I was often concerned about lifting too much or too heavy because I didn't want to gain too much "bulk." Even when I was competing this was a concern of mine.
I used to go lighter weight with higher reps and didn't aim to reach "failure" at that time. Plus I was also overdoing it on the cardio.
This approach was not effective and ended up backfiring. I didn't love the way I was looking/feeling and my metabolism wasn't strong like I wanted. I was softer and less toned than I wanted to be.

As of the last year tho, I switched It up and went heavier weight each set, decreasing my reps each set and aimed for failure at the end of each set. Mainly 12,10, 8 reps for the three sets.
I have found that my body has responded much better to that type of program vs the lighter weight + more cardio route I was doing before.
Is your approach working for you?
Let me help you #findyourfitπŸ‘©πŸ»β€βœˆοΈπŸ‘©πŸ»β€βœˆοΈ
DM/Inbox me for your own diet/workout program custom fit for you πŸ’ͺ🏼
#photographer @harrylhgfx
#ootd @elisabettarogiani

MOTIVATION πŸ’― "Booty on fleek πŸ‘πŸ”₯" Mentionne une amie πŸ‘­ pour la booster πŸ’ͺ🏾 | πŸ“Έ @kaliburns @fitdailygram #topbootyworkers #teamtopbootyworkers #tbsecrets βœ…

Mom Life πŸ€·πŸΌβ€β™€οΈπŸ˜‚

No I didn't wear this to the gym.
Yes I did put on more clothes when I left the house.
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Just a reminder to say you can post WHAT YOU WANT on your social media. It's your platform, not Joe's or Mary's or that gal who lives next door, it's yours.
Not everyone will agree with your opinion or your posts. You can't make EVERYONE happy in life but the main thing is that YOU'RE happy. So do what you want. Lav ya peace outβ™₯️
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#gym #gymrat #strongnotskinny #fitfam #instafit #fitspo #motivation #love #fitness #fitnessjourney #girlswholift #fitspiration #strengthfeed #health #selfie #lifestyle #gymshark #getfit #flexfriday #girlswhosquat #glutes #transformation #gainingweightiscool #selflove

Happy Hump DayπŸ‘
It feels like fall πŸ‚

MOST RECENT

for those of you who aren't already:
Please go follow my business account @lilygfit
as well as liking my business page on FB
πŸ“Έ: @alyssanoonphotography

280x5,5,5,5,6. Benchy bench in my new @honeybadgerbarbell shirt.
Use the code Jay15 for 15% off your order at honeybadgerbarbell.com. Click link in bio. #honeybadgerbarbell.
#jailhousestrong @jailhousestrong #bench #benchpress #pecs #triceps #glutes #chest #pecdeck #fit #power #powerlifter #powerlifting #strong #strongman #strength #fitspo #fitfam #fitandthick #thick #thickandfit #thickness

Embracing the SUCK today.
Feeling the diet for the first time this week Lord help me 😫 Prep has been so gosh darn smooth and peachy thus far, but man it’s hitting me now.
Want to know something bizarre? I ENJOY THIS. I feel accomplished after pushing through days like this. Days like this mean results. I don’t care if people thing I’m crazy or obsessed. I AM! I would stair master for 3 hours if that’s what success took (which it doesn’t! πŸ˜‚πŸ™ Thank God) But I will do what it takes. Aaaand now that I’m sufficiently hyped. PM CARDIO πŸ™Œ
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.#ifbb #npc #npcbikini #bikini #girlswholift #fitspo #fitspobeauty #gainz #glutes #femalemotivation #extrememotivation #motivation #competitionprep #competitor #nationalsprep #keto #sacramento #flexibledieting #futureifbb #iifym #muscleandhealth #fitnessgirls #eatclean #lowcarb

Last night pissed me off but i have better things to focus onπŸ™†πŸ»πŸ€·πŸ»β€β™€οΈ also i reaaaaally need to find new places to take photos my IG is getting repetitiveπŸ™„

Dont for get your Hamstrings!! #legday
Music: Open Gym by @uptownchase

Today's workout at the hotel was a quick 25 mins (stairwell to Bob Marley)
Lunge upstairs (120)
Pushups (100)
Air Squats (120)
J. Jacks (100)
Hit the stairwell (1st to 12th floor)
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Got it in before today's Committee meetings on Capitol Hill.

The 2:30pm group of ladies at it again. Kicking some major butt! #omrperformance #omrpersonaltraining #glutes #831 #salinas

Couldn't resist to share some stage shots for #humpday
Motivation to keep doing those #hipthrusts #lunges #squats #deadlifts and #glutebridges
Though physique shows are purely about looks, everyone should seriously train glutes for health reasons. Most people sit at their jobs all day, their hips and hamstrings become tight, usually leading to the common low back pain. Since regularly training glutes, I'm happy to say I rarely ever feel pain in my hips, knees or back. Also, I now run without pain (and I'm faster) since I know how to engage through my Glute/leg muscles and not my joints. I'll try to post some simple Glute exercises later this week.

These days the glutes are seen purely as an aesthetic aspiration. But they should also be viewed as a muscle to keep strong in order to stay mobile and pain free leading to a better quality of life. πŸ’ͺπŸΌπŸ‹πŸ»β€β™€οΈ(Especially as we age.) 😝

#liftforstrength #liftforlife #strength #strengthtraining #waironman17 #waironman2017 #glutes #gluteworkout #walktilyoudrop #painfree #noinjuries #nocanes #keepyourindependence
#longevity #fountainofyouth #strengthoutlastsbeauty

#humpday science because brain gains = Booty gains πŸ‘πŸ‘πŸ‘ if you understand muscle hypertrophy you probably cringe when you hear someone claiming squats are the best exercise to grow your πŸ‘ yes, squats are great compound movement & incorporating some squat variations into your split is all groovy, but it's NOT the best exercise for glute hypertrophy by farrrr!β€’
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β€’Even with the greatest mind-muscle connection & tweaks like a wider stance, a slight abduction w toes pointed outward, etc. the squat is still more of a quad-dominant movement. There are plenty of exercises that engage the glutes more, triggering muscle hypertrophy, but studies show that the the besssttt are the barbell hip thrust & its variations. If you swipe to the ⬅️ I have a table from @bretcontreras1 ' (If you don't know who #theglutegod is EDUCATE YOURSELF) study utilizing EMG (tool measuring muscle activity) for 57 different exercises. There were 5 reps in each movement & the top # is mean activation, the bottom # is peak activation. As you can see from the pic if you swipe ⬅️, squats have a LOW EMG for glutes , swipe again to see how much of a difference the EMG for the hip thrust variations! Case closed! JK, it's to be continued.... β€’
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β€’#nogrowthinthecomfortzone #bootyπŸ‘ #gains #bootygainz #fitness #fitspo #bodybuilder #bodybuilding #npcbikini #bikinicompetitor #improvementseason #buildabooty #glutes #bootyworkout #girlswholift #glutesworkout

taking a few mins break omg ... πŸ˜‘πŸ˜°

You only fail, when you give up. Personally, I'd rather work my butt off and give my best effort, than to ever say "I could have done more..." Here are 3 staple compound exercises great for glutes, hammies, and lower back strength. Always focusing on form over weight! πŸ‘ŒπŸ½#slightwork #powerlifting #olympiclifting #femalelifter #cantstopwontstop #grinddontstophustledontquit #everydayimhustlin #backsquats #glutes #booty #thickthighssavelives #girlwholift #girlwhopowerlift #gymrat #athlete #mindovermatter #competitorsedge

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