Credit: @heidy.espaillat "Foam Rolling helps to get blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and sped up recovery after a workout. I like to spend at least 10 minutes before every workout doing foam rolling. It is very important to warm up your body before training. You should roll slowly and when you find areas that are tight or painful, pause for few seconds and relax as much as possible. Never roll a joint or bone. Remember to always take care of your body, it's the only place you have to live!! Tag a friend who needs to do this!! (video is sped up)
🎧Martin Jensen| Solo Dance -" #mondaymotivation#fitnessmotivation#foamroller#foamroll#stretching#bodybuilding#monday#stretch#foamrolling#body#mind#nutrition#love#lifestyle#selflove#happy#motivationmonday
Credit @growwithjo "🍑BEST BOOTY PUMP EXERCISE 🍑🙋🏽♀️tag a friend who should try it out 🙋🏽♀️
Yea, it looks awkward af😩, but it is one of the most effective exercises (I’ve found) to fully contract the booty. I like to superset it with squat pulses as it puts the 3 glute muscles under tension in a different position (with increased time under tension) = more 🍑gains
A few things to remember
1️⃣where your hips hinge, that's where they should be hanging off so you have full range of motion
2️⃣hold the front of the bench (at the bottom) for stability
3️⃣push your feet together so that your knees flare out. The more your push your feet together and raise your hips at the same time, the greater squeeze you will achieve
5️⃣ when doing the squat pulses, give yourself a slight lean forward as to hit the booty better🍑, rather than the quads 🙅🏽♀️"
Credit: @growwithjo "BEAUTY IS SUBJECTIVE and the sad thing about it is that society has distorted the name of beauty by making it seem objective; undisputed. If I were to post the picture on the left, I would be praised and glorified for all the hard work I’ve been putting in. But if I were to post the picture on the right, you probably wouldn’t say it, but in your head you’d probably think that I’ve been slacking or going hard in the cookie jar 😂
TRUTH IS, I took these photos 1 min apart, one standing up straight and posted, the other unposed and slouching on the couch. I’m saying all this to say that your body WILL change, throughout the day, throughout the week, throughout the month, and throughout the year but it is YOUR decision to make up your mind that YOU ARE BEAUTIFUL. Your body/figure/fitness level are irrelevant when it comes to the beauty you exude. Find that place inside of you that connects with your inner beauty and you will become more confident, more poised, and will feel motivated daily to keep your body HEALTHY. I have been unhappy with my body while I was 170lbs, and I have also been unhappy at 120lbs. It wasn’t until I made the decision to find beauty within that I truly felt self love. I hope this post encouraged you to disregard what society expects of you and reevaluate what YOU expect of YOU"
Credit: @danalandgren "💁🏽♀️ How do I get a “thigh gap”? Our pelvis structure plays a large part in this. Some women’s hip bones sit further apart so a “thigh gap” is going to naturally be more prominent. So rather than trying to achieve a “thigh gap”, look at becoming your healthiest self and find your body’s ultimate happy state, thigh gap or no thigh gap (there’s absolutely nothing wrong with your beautiful thighs touching ladies!!!). 👯♀️ To achieve those toned inner thighs, gap or no gap here are some of my favourite inner thigh exercises that will have your inner thighs burning and .... quite sore the next day, just warning hehe. 😽 Complete 3-5 rounds!! Let me know if you’re saving this one. 💗💪🏼 .
• bridge hold thigh squeezes with 2 towels x 15 (fluffy towels work great! DR & Pregnancy friendly).
• sumo squat pulses using step x 15 each side (really focus on your knees traveling in the same direction as your toes. DR and Pregnancy friendly - only go as wide and low as you feel comfortable). • seated thigh squeezes with towel x 15 (DR & Pregnancy friendly).
• deep pliés x 15 (DR & Pregnancy friendly).
• side lunges x 15 (try to keep your knees traveling in the same direction as your toes. DR and Pregnancy friendly - only go as wide and low as you feel comfortable). .
🌸 Excited to hear how you all go with this one! And let me know other areas you’d all love for me to focus on. Sending you all my love and happy vibes!! KEEP SMILING. ☺️ 🌸"
#homeworkout#homeworkouts_4u#thighgap#innerthighworkout#womenshealth#fitness#personaltrainer#excellent#muscle#mygoal#lovingsport#realfitness#fitnessgoddess#lift#exercise#healthybody girlswholift #girlsthatlift#strongnotskinny#fitnessmotivation#girlswithmuscles#strengthfeed#eatclean#bbg#cleaneating