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  • Od dziś już lecę na 100%. Potrzebowałam kilka dni luźnej głowy, żeby wrócić silniejsza i pełna motywacji 🔥 Od 5:30 jestem na nogach, mimo to zrobiłam mocny trening nóg i cardio 💪🏻 Jak tam u Was kochani? Miłego wieczoru 💗
  • Od dziś już lecę na 100%. Potrzebowałam kilka dni luźnej głowy, żeby wrócić silniejsza i pełna motywacji 🔥 Od 5:30 jestem na nogach, mimo to zrobiłam mocny trening nóg i cardio 💪🏻 Jak tam u Was kochani? Miłego wieczoru 💗
  • 1,933 50 6 hours ago
  • Tell yourself something kind today, you deserve the best from YOURSELF🥰
Surround yourself in a bubble of self love and then everything else starts to fade into background noise. Hope you smash your goals today☀️💕
  • Tell yourself something kind today, you deserve the best from YOURSELF🥰
    Surround yourself in a bubble of self love and then everything else starts to fade into background noise. Hope you smash your goals today☀️💕
  • 2,240 50 5 hours ago

Latest Instagram Posts

  • 3 1 29 seconds ago
  • В процессе... названия пока нет. Холстпод натяжку/масло, 92х52. 
#landscapes #artfinder🔴  #art #abs
  • В процессе... названия пока нет. Холстпод натяжку/масло, 92х52.
    #landscapes #artfinder 🔴 #art #abs
  • 1 0 37 seconds ago
  • 4 1 59 seconds ago
  • #tbt to last training 24h before the 2018 NAS. For the first time I decided to keep training while carbing up for the show. I used to stop training at least 2 days before stepping on stage. But prepping myselft for this one, I decided i’d do it that way. Turned out well, but maybe I could have been better without that last training session, who knows. There is no magic recipe when ot comes to peaking for a show. Everyone is different, and even you from one show to another, your mody might react differently. My point is, if your goal is to compete and are prepping yourself, learn to listen to your body and not your head and be ready to adapt the « pre made » plan you’ve made. Or, get yourself a good coach to do it for you.
  • #tbt to last training 24h before the 2018 NAS. For the first time I decided to keep training while carbing up for the show. I used to stop training at least 2 days before stepping on stage. But prepping myselft for this one, I decided i’d do it that way. Turned out well, but maybe I could have been better without that last training session, who knows. There is no magic recipe when ot comes to peaking for a show. Everyone is different, and even you from one show to another, your mody might react differently. My point is, if your goal is to compete and are prepping yourself, learn to listen to your body and not your head and be ready to adapt the « pre made » plan you’ve made. Or, get yourself a good coach to do it for you.
  • 8 1 1 minute ago
  • 6 1 1 minute ago
  • 7 2 2 minutes ago
  • Don’t blame me, winters are different here 😁 🌤
  • Don’t blame me, winters are different here 😁 🌤
  • 16 2 3 minutes ago
  • 4 1 3 minutes ago
  • I’ve been a little quiet on here as I’m currently hibernating somewhere on a tropical island with my little boy 🏝 😜

But I wanted to share with you some of  my favourite excercises to really tightening your booty 🍑 and core! 
You don’t need any equipment and you can do them practically anywhere so no excuses ladies!!
⁣
⁣
• Glute Bridge ⁣- really squeeze at the top
• Side Plank Reach Through - this one is really hard for me!
• Reverse Leg Curl and Single leg extension (please ignore the text error on the last slide! The first exercise is called a reverse leg curl😊) these movements really target your lower abs 💫👊🏽 Remember Ladies! You don’t need a gym to keep sexy and toned 💓

Don’t forget to Save so you can add these into your next routines 💕

Outfit: @gymsharkwomen 🌸
Song: Pull Up @blanc0b0urne ⚡️
⁣ ⁣
#workout #fitness #getfit #gym #abs #beachbody #gains #getstrong #fitspo #fitspiration #weights #strong #abs #glutes #bootyworkout #fitwomen #gymshark #transformationtuesdays #victoriaeverest
  • I’ve been a little quiet on here as I’m currently hibernating somewhere on a tropical island with my little boy 🏝 😜

    But I wanted to share with you some of my favourite excercises to really tightening your booty 🍑 and core!
    You don’t need any equipment and you can do them practically anywhere so no excuses ladies!!


    • Glute Bridge ⁣- really squeeze at the top
    • Side Plank Reach Through - this one is really hard for me!
    • Reverse Leg Curl and Single leg extension (please ignore the text error on the last slide! The first exercise is called a reverse leg curl😊) these movements really target your lower abs 💫👊🏽 Remember Ladies! You don’t need a gym to keep sexy and toned 💓

    Don’t forget to Save so you can add these into your next routines 💕

    Outfit: @gymsharkwomen 🌸
    Song: Pull Up @blanc0b0urne ⚡️
    ⁣ ⁣
    #workout #fitness #getfit #gym #abs #beachbody #gains #getstrong #fitspo #fitspiration #weights #strong #abs #glutes #bootyworkout #fitwomen #gymshark #transformationtuesdays #victoriaeverest
  • 12 2 3 minutes ago
  • Morning hike was just what I needed!  My parents are in their 60s and absolutely rocked this hike! •
I am so grateful I get to share this stunning place with my people!
  • Morning hike was just what I needed! My parents are in their 60s and absolutely rocked this hike! •
    I am so grateful I get to share this stunning place with my people!
  • 2 1 4 minutes ago
  • No sweat, no beauty. No squat, no booty 🍑 
It's glute day! Yes squats help with building your glutes but there are so many other, sometimes better glute isolation workouts. Utilizing these workouts in various combinations, along with increasing resistance/weights will help build an overall bigger/rounder butt. However this exercises also can help maintain shape if you maintain consistency without moving up in difficulty frequently.

I prefer to alternate between exercises, you can follow how I run through or go through all sets before moving on. Also use weights and resistance that you are comfortable with, even if that is nothing. 
For this routine, I go through 2 sets of squats and then follow with 1 set of the remaining exercises and then repeating till all sets are completed.

These exercises also work your abs and help build core strength.

1. High Bar Squat: 6 sets 5 reps
2. Fire Hydrants: 3 sets 10 reps each side
3. Hip Thrust: 3 sets 12 reps
4. Single Leg Hip Thrust: 3 sets 10 reps each side

#fitnessmotivation #glutes #gluteworkout #squats #butt #legday #routine #training #weights #abs #tone #gymlife #sweat #resistance #gym #motivation #flex #lift #booty #fitspo #workout #peach #physique #gymmotivation #gymtime #form #quads #legs #curves #women
  • No sweat, no beauty. No squat, no booty 🍑
    It's glute day! Yes squats help with building your glutes but there are so many other, sometimes better glute isolation workouts. Utilizing these workouts in various combinations, along with increasing resistance/weights will help build an overall bigger/rounder butt. However this exercises also can help maintain shape if you maintain consistency without moving up in difficulty frequently.

    I prefer to alternate between exercises, you can follow how I run through or go through all sets before moving on. Also use weights and resistance that you are comfortable with, even if that is nothing.
    For this routine, I go through 2 sets of squats and then follow with 1 set of the remaining exercises and then repeating till all sets are completed.

    These exercises also work your abs and help build core strength.

    1. High Bar Squat: 6 sets 5 reps
    2. Fire Hydrants: 3 sets 10 reps each side
    3. Hip Thrust: 3 sets 12 reps
    4. Single Leg Hip Thrust: 3 sets 10 reps each side

    #fitnessmotivation #glutes #gluteworkout #squats #butt #legday #routine #training #weights #abs #tone #gymlife #sweat #resistance #gym #motivation #flex #lift #booty #fitspo #workout #peach #physique #gymmotivation #gymtime #form #quads #legs #curves #women
  • 1 0 4 minutes ago
  • AB & ARM Combo on the Cadi💕 💫Roll backs w bicep curl 💫Hundreds w bicycle 💫Rowing 1 
I like to think of the of the shoulders wrapping around and connecting into my bottom ribs and waist as I’m moving through this sequence. This helps me stay open across the collar bones and heated through the stabilising muscles in my shoulder joint 🙌
.
.
.
.
#unionpilates #pilates #pilatesmelbourne #cadillac #studiopilates #armwork #abs
  • AB & ARM Combo on the Cadi💕 💫Roll backs w bicep curl 💫Hundreds w bicycle 💫Rowing 1
    I like to think of the of the shoulders wrapping around and connecting into my bottom ribs and waist as I’m moving through this sequence. This helps me stay open across the collar bones and heated through the stabilising muscles in my shoulder joint 🙌
    .
    .
    .
    .
    #unionpilates #pilates #pilatesmelbourne #cadillac #studiopilates #armwork #abs
  • 44 1 6 minutes ago
  • We all have the ability to turn a self portrait into a masterpiece🤙🏻 #ThrowbackThursday to the days after my competition when you truly see what carbs can do💪🏻😈
  • We all have the ability to turn a self portrait into a masterpiece🤙🏻 #ThrowbackThursday to the days after my competition when you truly see what carbs can do💪🏻😈
  • 15 1 6 minutes ago
  • Turn up your fat burning ability
•
Someone in the gym last night wanted to pick my brain about how they could start losing weight again since they had plateaued.
•
The guy is in the gym doing cardio and his diet is pretty good, but he isn’t moving in the right direction he wants. I straight away recommended trying to include some resistance training.
•
His response to this was that he didn’t want to get bulky. I think this is a common misconception about weightlifting. In order to get bulky, you have to eat in a calorie surplus.
•
If you are restricting calories, you will not be getting big like a bodybuilder. You will have more of a toned look instead of bulky.
•
Now if someone hasn’t weightlifted before, where the heck do you start? I didn’t know what to do when I first started, and it’s no different for anybody else when first starting out with anything.
•
So if you are looking to get started weightlifting, here are some tips to focus on:
1.) Start out with machines. If it’s been a while since you’ve lifted, this will make it easier to get a baseline set, and it will keep your form in check.
2.) Focus on working out with weights 2-3 times a week to begin with. You can split it up into an upper body day, lower body day, and full body.
3.) Do exercises that focus on your major muscle groups. This would be chest press, rows, leg press, shoulder press, squats, and etc.
•
Those are the general guidelines me and the guy talked about last night in addition showing him what machines to use.
•
Everybody has different starting points and can do more or less reps/sets when starting out. It just really depends on the person.
•
If you want something that is more customized to fit your needs, feel free to shoot me a DM!
•
#burnfat #weighttraining
  • Turn up your fat burning ability

    Someone in the gym last night wanted to pick my brain about how they could start losing weight again since they had plateaued.

    The guy is in the gym doing cardio and his diet is pretty good, but he isn’t moving in the right direction he wants. I straight away recommended trying to include some resistance training.

    His response to this was that he didn’t want to get bulky. I think this is a common misconception about weightlifting. In order to get bulky, you have to eat in a calorie surplus.

    If you are restricting calories, you will not be getting big like a bodybuilder. You will have more of a toned look instead of bulky.

    Now if someone hasn’t weightlifted before, where the heck do you start? I didn’t know what to do when I first started, and it’s no different for anybody else when first starting out with anything.

    So if you are looking to get started weightlifting, here are some tips to focus on:
    1.) Start out with machines. If it’s been a while since you’ve lifted, this will make it easier to get a baseline set, and it will keep your form in check.
    2.) Focus on working out with weights 2-3 times a week to begin with. You can split it up into an upper body day, lower body day, and full body.
    3.) Do exercises that focus on your major muscle groups. This would be chest press, rows, leg press, shoulder press, squats, and etc.

    Those are the general guidelines me and the guy talked about last night in addition showing him what machines to use.

    Everybody has different starting points and can do more or less reps/sets when starting out. It just really depends on the person.

    If you want something that is more customized to fit your needs, feel free to shoot me a DM!

    #burnfat #weighttraining
  • 2 5 7 minutes ago