Bodybuilder Tiana Flex in Two-Piece Workout Gear Says "Let's Go!"

Tiana Flex is a powerhouse in the bodybuilding world, known for her impressive performances in IFBB competitions. Recently, she gave her Instagram followers a glimpse of her daily grind at the gym, where she wore sleek black workout clothes and soaked in the positive vibes. "Love the sun in our gym, @flexfitnessgympta, this time of the day. Positive energy," she captioned the post. Tiana's approach to fitness is all about pushing limits and staying disciplined, with a focus on strength training, leg day, and back workouts. Whether it's Romanian deadlifts or showing love to her furry friends, Flex is dedicated to maintaining a healthy, balanced lifestyle, both mentally and physically.

1. She Works Her Legs

Flex doesn’t skip leg day. She shared her approach to her lower body workouts in the caption of this Instagram post. “So Mondays are my #quadday or my compound workout day. Leg day 1. When I train legs I like going as heavy as I can go controlled for about 15 reps. I like more volume on leg days rather than heavy low reps work. So legs go. It's Monday. A new week. No excuses.”

2. She Works Her Back

Another body part that Flex makes sure to train is her back. She shares a lot of back workouts on her Instagram page. In this video, Flex is seen lifting a weight while leaning over a bench. She captioned the video, “#backday One of my favorites.” Flex also posted this photo of herself showing off her incredible back muscles in the mirror. She captioned that post, “Not #backday, but who cares. Whatever you are training today, give it your all.”

3. She Does RDLs

Flex likes to do RDLs to stay in shape. She shared this video on Instagram of herself doing them. Flex captioned the post, “One of my favourites for hammies and glutes.” Doing RDLs can be very beneficial. ACE Fitness states, “The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

4. She Strength Trains

As you can see from her Instagram post, Flex does a lot of strength training exercises to keep herself in shape. ACE Fitness states that using weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

5. She Has Pets

Flex is an animal lover, and owns a dog and a cat. She shared this video of the two of them cuddling on Instagram. The Mental Health Foundation states that having animals has a lot of benefits. “Caring for a pet can help our mental health in many ways, including: Increasing your physical activity. Dog owners are likely to take their pets for a walk or run every day. This can be a fun way to fit exercise into your routine. Providing companionship. Pets can give you a sense of security and someone to share the day with. Caring for them can help you feel wanted and needed.”

Thaisa Costa, a successful bodybuilder, continues to inspire her fans with her dedication to fitness, regularly sharing workout content on Instagram. In a recent post, Costa is seen wearing pink workout gear and showcasing her impressive routine. She captioned the post, “Do you like videos like this? 😍💖 Remembering my coupon on the website@duxnutritionlabTHAISA10 and get 15% off on the entire site.” Here’s a closer look at how Costa maintains her strong physique.

1. She Lifts Weights

In her Instagram post, Costa is seen using weights to do exercises like deadlifts. ACE Fitness states that lifting weights is very beneficial. “Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.”

2. She Does Crunches

Thaisa Costa/Instagram

Costa is seen doing crunches in her Instagram post. This exercise has a lot of benefits. According to The Mayo Clinic, “The abdominal crunch is one of the most common exercises used to train the abdominal muscles. The abdominal crunch targets the abdominal muscles, which are part of your core muscle group. The stronger your core muscles, the easier it is to do most physical activities and sports.”

3. She Does Shoulder Presses

Thaisa Costa/Instagram

Costa is also seen doing shoulder presses in her Instagram post. NIFS states that the exercise has a lot of benefits. “Shoulder health, strength, and stability are so important in training and, more importantly, everyday living. The vertical press options here are great ways to continue to bulletproof your shoulders, and the best first step is to get screened and take care of your shoulders prior to heavy loading.”

4. She Works Hard

Costa naturally works hard when she hits the gym. In this Instagram post’s caption, she talked about this. “One day I decided to change, 4 years of ups and downs process and it's not just about lipo. Your effort and dedication toward a goal speaks volumes about you. ❤️ Just the first step. The goal is to top her! ✨”

5. She Does Leg Extensions

Costa is seen using the leg extension machine in this Instagram video. Asphalt Green states that the exercise has a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”