Hannah Bower in Two-Piece Workout Gear Shows How to Build Muscle

Hannah Bower is showing her followers how to build muscle. In a new social media post the influencer and self-love advocate shows off her amazingly strong body during a glute workout, demonstrating Bulgarian split squats. “3 different ways to do BSS! Each way is still challenging and death itself,” she writes in the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. No Dieting

“I often get asked what my diet looks like. I've expressed in some posts that I'm not a big fan of dieting nor super clean eating,” Hannah revealed in a post, explaining that she has “been down the road of dieting” and allowing herself just one "cheat meal" a week “and I was absolutely miserable and nowhere near the shape I am now. We always want what we can't have. So when you diet and restrict yourself of certain foods, you're going to become obsessed with when your next meal is and those foods you can't have! This causes you to binge eat and feel guilty. Living life like this isn't enjoyable!” she added.

2. No Guilt

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“I live a healthy lifestyle, when I crave a donut I have one, when I crave junk food I'll have it. And I don't think twice about it nor feel guilty. I enjoy what I eat, all the time,” Hannah says. “I find that over time you will crave less junk food, and crave healthier food. When you crave something it will take less to satisfy that craving, and you won't be over obsessing about your diet. Life is to be enjoyed! Not playing mind games about should you have a donut or not have a donut.”

3. Shifting Your Mindset Towards Exercise

Hannah revealed her “6 healthy mindset approaches I have towards exercise!” in an Instagram post. “You’ll see a lot of toxic advice on socials around this, and a lot of extreme perspectives (hello 75 hard and No Days Off, earning your food etc). Balance is a spectrum that looks a bit different on everyone bc everyone’s walk of life is different.” She then revealed some principles she follows:

1. Exercise is a celebration on what I can do rather than a punishment of what I don’t like about myself
2. I choose exercises based on what I love rather than what “burns the most”
3. If I miss a few days or even weeks, I don’t stress then swing to extremes to “makeup”
4. I rest when I’m sick. I honor my bodies needs.
5. I genuinely enjoy the style of training I do
6. I workout for health rather than “earning” my food.

4. Rest Days

Hannah takes a rest day on Sunday, explaining “it’s ok to just rest,” in an Instagram post. “You don’t always have to do IT ALL. Many of you work so hard during the week, give yourself permission to chill and just be if your mind and soul needs it. 🫶🏽k? Happy Sunday to all my friends. You’ll catch me reading,” she wrote.

5. Bulgarian Split Swuats

In her recent video, Hannah offers tips on one of the most effective exercises, Bulgarian split squats. “Don’t stress too much if this feels too complicated for you because regardless of which way you do the exercise, your glutes, quads and hamstrings + some core will still be working. The slight form adjustment just places a bit *more emphasis* on said muscle group,” she says. “The reason it targets a different muscle group is that muscle group is going through a larger range of motion and getting more lengthening/stretch, so the overall tension is greater = more muscle damage = more growth.”

👉🏽A more vertical torso: will target more quads

👉🏽A hinged hip: will target more glutes

👉🏽A small rock: will target back quad and psoas/hipflexor

Meet Hailey Barragan, a powerlifter and fitness coach who empowers her Instagram followers with top-tier workout advice. Recently, Barragan unveiled her go-to warmup routines, capturing her followers’ attention with an invitation: “Steal my warmup 👇🏻1-2 rounds is all you need!” Her post demonstrates essential exercises like Quadruped Thoracic Rotation and HK Kb Bottoms Up Shoulder Press, promising an efficient start to any workout session. Hailey’s approach to fitness is straightforward yet powerful, focusing on effective movements that prepare the body for intensive strength training. Her passion is evident as she guides her audience through each exercise, ensuring they’re fully equipped to tackle their training sessions with vigor.

1. She Strength Trains

In her Instagram post, Barragan is seen doing strength training workouts. The Mayo Clinic states that these exercises have a lot of benefits. “Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone. Lean muscle mass naturally diminishes with age. Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.”

2. She Stretches

Hailey Barragan/Instagram

Barragan is seen doing stretches in her Instagram video. Harvard Health states that stretching has a lot of benefits. “Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

3. She Builds Quad Muscles

Barragan makes sure to build and work her quad muscles. She shared her secrets in this Instagram video, and captioned it, “Eat enough food to grow, get a good amount of squat volume in, add in some leg extensions, a unilateral squat/lunge movement, train with enough intensity, and do it long enough to see the results 🙃Happy lifting!!”

4. She’s Inspired By Others

Barragan is inspired by the women she works with. After a workout session, she shared these highlights on Instagram. Barragan captioned the post, “There is nothing cooler than seeing women take up space in the weight room getting stronger and more confident. 😍😍Here are some highlights from our strength block that we just wrapped up! @ktdabrowski and I are so dang proud of this team. It’s been so inspiring to see this community grow and to watch so many amazing women take charge of their fitness journeys and show up for themselves. And they are getting so strong! This is just the beginning! 🥂”

5. She Likes Salmon

Barragan makes sure to eat a healthy diet. She shared some of her favorite recipes in this Instagram post. Barragan captioned it, “These thighs are NOT going to grow themselves 😤” In one photo, she is seen enjoying an air fried salmon bowl with veggies like carrots and cucumbers.

Sarah Bowmar, a renowned fitness and health expert, has garnered a substantial social media following by sharing workout tips and exercise videos that inspire many. Recently, she posted a video on Instagram where she showcased her Pilates reformer routine, captioning it “Muscle mommy + Pilates princess.” Bowmar is known for her commitment to a holistic approach to fitness, blending strength training with mobility-focused exercises like Pilates to maintain a well-rounded physique. Through her social platforms, she regularly offers insights into her personal workout routines, which include everything from unilateral movements to shoulder exercises. Here's a look at how Bowmar incorporates various workouts into her fitness regimen, keeping her strong, balanced, and always pushing her limits.

1. She Does Pilates

As you can see from her Instagram post, Bowmar loves to do Pilates to stay in shape. Pilates has a lot of benefits. ACE Fitness reports, “Pilates — once a niche strength, mobility, and recovery technique for dancers — has gone mainstream. The low-intensity, muscle-strengthening workout can promote flexibility, mobility, and posture. What’s more, it can set your body up to complete other more intense strength-training safely.”

2. She Does Unilateral Workouts

Bowmar also loves doing unilateral workouts. She shared some of her favorites in this Instagram video. Bowmar is seen doing things like standing hammer curls, seated hammer curls, and concentration curls. Bowmar captioned the post, “Unilateral movements are extremely beneficial for multiple reasons: • correct any strength / size imbalance as your stronger side won’t be able to take over. • assists with stabilization, balance, core strength, etc. • better concentration and increased range of motion. • increased mind to muscle connection. • easier to pace workouts as you are moving more. • can help prevent injury.”

3. She Does Shoulder Workouts

Bowmar shared some of her favorite shoulder exercises in this Instagram video. She captioned it, “SHOULDER SUNDAYS 👇🏼👇🏼👇🏼5 rounds: 20 plate lateral raises. 20 rear delt face pulls. 4 rounds. 15 Arnold presses. 15 plate lateral raises. 20 cable front press. PRE and POST @bowmar_nutrition Outfit @nvgtn code BOWMAR.”

4. She Uses Weights

Sarah Bowmar/Instagram

Bowmar does a lot of strength and weight training to keep herself in shape. In the previous two Instagram links, she is seen using dumbbells and strength machines. ACE Fitness states that lifting weights has a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

5. She Does Wall Sits

Bowmar does a lot of core workouts. She revealed in this Instagram post that one of her favorites are wall sits. NASM states that the exercise has a lot of benefits. “Wall sits increase muscular endurance and joint stabilization in a squat position. They work the quads (no question there), the glutes, the calves, and the core (especially as you focus on good posture in this position!).”

Nataliya Kuznetsova, a successful bodybuilder and fitness expert, recently shared a video on Instagram of herself performing tricep curls, sparking a conversation on whether morning or evening workouts are better for building muscle. Kuznetsova’s fitness routine is packed with weight training exercises, from hamstring curls to squats, all of which contribute to her impressive physique. In addition to her time in the gym, she enjoys hiking to stay in shape, proving her dedication to both strength and overall fitness.

1. She Weight Trains

As you can see from her Instagram post, Kuznetsova does a lot of weight training. She shares a lot of other Instagram videos of herself doing these exercises. Weight training has a lot of benefits. ACE Fitness states, “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.” All this weight training is probably why Kuznetsova has such amazing muscles.

2. She Does Lying Hamstring Curls

An exercise that Kuznetsova enjoys doing is lying hamstring curls. She shared this video on Instagram of herself doing them. Kuznetsova captioned the post, “Don’t forget about another bicep.” Doing hamstring workouts, like curls, is very important. “Strong hamstring muscles help protect the knee from injury,” The Mayo Clinic reports.

3. She Does Squats

Kuznetsova likes to do squats to stay in shape. She shared this video on Instagram of herself doing them. Allina Health states that squats are very beneficial. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”

4. She Does Pulldowns

In this video on her Instagram, Kusnetsova is seen doing pulldowns. Piedmont states that this exercise is very beneficial. “The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best result.”

5. She Hikes

Kusnetsova likes to go hiking to stay in shape. She shared this post on Instagram of herself hiking. Harvard Health states that hiking has a lot of benefits. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”