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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Influencer Courtney Black in Two-Piece Workout Gear Shares "Hamstrung Burner"

She shares her favorite hamstring workouts and healthy recipes for wellness.

Anna Bechtel
By Anna BechtelSep 08, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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FACT CHECKED BY Alberto Plaza
Courtney Black
Courtney Black/Instagram
Anna Bechtel
By Anna BechtelSep 08, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
FACT CHECKED BY Alberto Plaza
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Courtney Black, a popular fitness influencer, is known for sharing workouts and healthy recipes on Instagram. Recently, she posted a video featuring some of her favorite hamstring exercises, wearing cobalt blue workout gear. In her caption, she encouraged followers to comment for a chance to win the set. From squats to healthy meals, here’s how Black stays fit and shares her passion for wellness.

1. She Does Squats

In her Instagram video, Black is seen doing split squats. According to Piedmont, any type of squat has a lot of benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do…Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

2. She Does RDLs

Courtney Black.3Courtney Black/Instagram

Black is also seen doing RDLs with a hand weight in her Instagram post. NASM states that they are a great lower body workout. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

3. She Does Hamstring Curls

Courtney Black.4Courtney Black/Instagram

Black is also seen doing hamstring curls in her recent post. Asphalt Green reports that they have a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in.”

4. She Cooks

Black shares a lot of healthy recipes on her Instagram and her app. In this post, she made a healthier version of the burger from Nando’s. Black captioned the post, “Nando’s Sunset Burgers 🤩The perfect weekend Fakeaway… I can’t believe the price of Nando’s recently, this healthier, homemade version was literally insane! 😋You’re gonna want to try this. Comment ‘RECIPE’ below and we’ll send the recipe directly to your inbox! 📥”

5. She Loves Salmon

Black loves salmon. She shared this video on her Instagram of herself making a salmon dish with potatoes. The Mayo Clinic states that salmon is very healthy. “Seafood in general, and salmon in particular, is a good choice for protein in the diet. If you can use salmon in place of a higher fat meat, that's even better. Salmon is probably best known for its omega-3 fatty acids. Called EPA and DHA, these fats may support heart health, brain function and healthy joints.”

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Influencer Courtney Black in Two-Piece Workout Gear Shares "Hamstrung Burner"

She shares her favorite hamstring workouts and healthy recipes for wellness.

Courtney Black
Courtney Black/Instagram
Anna Bechtel
By Anna BechtelSep 08, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
FACT CHECKED BY Alberto Plaza
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Courtney Black, a popular fitness influencer, is known for sharing workouts and healthy recipes on Instagram. Recently, she posted a video featuring some of her favorite hamstring exercises, wearing cobalt blue workout gear. In her caption, she encouraged followers to comment for a chance to win the set. From squats to healthy meals, here’s how Black stays fit and shares her passion for wellness.

1. She Does Squats

In her Instagram video, Black is seen doing split squats. According to Piedmont, any type of squat has a lot of benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do…Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

2. She Does RDLs

Courtney Black.3Courtney Black/Instagram

Black is also seen doing RDLs with a hand weight in her Instagram post. NASM states that they are a great lower body workout. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

3. She Does Hamstring Curls

Courtney Black.4Courtney Black/Instagram

Black is also seen doing hamstring curls in her recent post. Asphalt Green reports that they have a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in.”

4. She Cooks

Black shares a lot of healthy recipes on her Instagram and her app. In this post, she made a healthier version of the burger from Nando’s. Black captioned the post, “Nando’s Sunset Burgers 🤩The perfect weekend Fakeaway… I can’t believe the price of Nando’s recently, this healthier, homemade version was literally insane! 😋You’re gonna want to try this. Comment ‘RECIPE’ below and we’ll send the recipe directly to your inbox! 📥”

5. She Loves Salmon

Black loves salmon. She shared this video on her Instagram of herself making a salmon dish with potatoes. The Mayo Clinic states that salmon is very healthy. “Seafood in general, and salmon in particular, is a good choice for protein in the diet. If you can use salmon in place of a higher fat meat, that's even better. Salmon is probably best known for its omega-3 fatty acids. Called EPA and DHA, these fats may support heart health, brain function and healthy joints.”

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Fitness Influencer Steph Claire Smith Shares "Beginner Gym Workout"

Here’s how she stays in shape.

Steph Claire Smith smiles for the camera.
Steph Claire Smith/Instagram
Anna Bechtel
By Anna BechtelDec 22, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Steph Claire Smith is a fitness influencer, podcaster, and businesswoman. She is the founder of the Kic app and hosts the KICPOD podcast. Smith is expecting her second child and shared some of her favorite pregnancy exercises on Instagram. She captioned the post, “🤰💪 Pregnancy-friendly & beginner gym workout! Looking for a safe, effective, and beginner-friendly workout to keep you moving during pregnancy or if you’re just starting out? We’ve got you covered! 🌟”

Strength Trains

In her Instagram video, Smith is seen strength training. The Mayo Clinic states that strength training has a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

She's Confident In Herself

Smith is all about being confident in herself. She talked about this in the caption of this Instagram post. “I can be a mum, a business woman, and a swimwear / lingerie model simultaneously. Here is a throwback for you of just a few examples of what I used to post in my feed. So why don’t I do it now? Please don’t for a second think it’s because I don’t think that I should or that I don’t feel sexy anymore.”

She Ignores The Haters

Keyboard,Keys,Form,The,Word,Haters,On,Red,Electric,CircuitShutterstock

Smith doesn’t let judgemental comments bring her down. She talked about this in the caption of the previous Instagram post. “I will admit, external judgment made me sway away from posting this kind of content in the past when it came to being taken seriously in the business world (even though I never really agreed with it)… and sure, there have been phases throughout motherhood where I haven’t felt super sexy or I’ve questioned what’s ’appropriate’. But where I’ve got to is realizing that what one person is comfortable with, can be completely different to someone else, and that I am very, very comfortable with tapping into I suppose ‘the old Steph’ … as really she’s just Steph. I’m still that person. And the only reason you don’t see this content as much on my page anymore is because I’m not doing anywhere near the amount of modeling I used to and when I am it’s not always this vibe anymore. But if I could I would! And the judgment I’ve copped from strangers, mainly women, over the last few weeks as I’ve shared my body online, has really disappointed me. HOWEVER, for the hundreds of you who have flooded in, particularly today after the hilarious ‘ass DM I got, saying they Iove seeing me so comfortable in my skin and that especially as mums it’s motivating you to do the same… you’re who I’ll keep doing it for. Do not let anyone dictate what you post on your own feed - if it feels true to you, you do you.”

She Sets Goals

Smith makes sure to push herself when she works out. One way she does this is by setting goals. Smith talked about this in the caption of this Instagram post. “There were many points throughout my workout today where I questioned if I should just stop right there and then and walk out. And if this was because of energy levels, I would have! I think it’s important to tune into our bodies like that… But I knew I had the energy, and I’ve committed to doing three sessions a week for this challenge. I just had to get out of my own head, and stop worrying about having to regress or rest, I took the pressure off of the workout needing to look a certain way and just kept at it. I’m so glad I got it done, and I’m proud of myself for sticking to my goal!”

She Does Pull-Ups

Steph Claire Smith is seen doing pull-ups.

Steph Claire Smith/Instagram

In the previous Instagram post, Smith is seen doing pull-ups. According to NASM, these have a lot of health benefits. “Pull ups and chin ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders, and upper back). They promote overall upper body muscle development and can lead to some serious strength gains.”

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Activewear Influencer Dani Bonnor Says "Got the Splits"

Bonner is a fitness influencer who prioritizes her health through Pilates, stretching, and nutritious smoothie bowls.

Dani Bonnor during a photoshoot.
Dani Bonnor/Instagram
Anna Bechtel
By Anna BechtelDec 23, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Dani Bonner is a very successful influencer. She is known for sharing a lot of fitness and wellness content on her Instagram. A few weeks ago, Bonner shared a set of photos of herself modeling some new workout clothes and doing a split. She captioned the post, “Today I got into the SPLITS yeowwww!!”

She Stretches

As you can see from her Instagram post, Bonnor likes to do stretches to keep herself in shape. According to Harvard Health, stretching is very important. “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. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.”

She Does Pilates

Bonnor likes to do Pilates to keep herself in shape. She specifically likes to use a reformer. Bonnor shares a lot of posts on Instagram of herself doing Pilates. She shared these photos of herself using the reformer, captioning them, “Pre workout and Pilates!!! This is my time for me. Doing what I love and what I need. 🫶🏼”

She Wants To Be Healthy

For Bonnor, being healthy is a priority for her. She talked about this in the caption of this Instagram post. “Can't wait to get back into this body.... One that feels balanced, steady, strong. One that I can trust is healthy. One that I can stop worrying 24/7 about. One where I'm not waiting for a ‘symptom’ to pop up and take over my existence..I've been so patient. I've learnt the hard lessons.. I have never given up even if sometimes I felt it was easier to. Healing sure isn't linear, it really does show you that you are stronger than you think you are though!!”

She Loves Strawberries

Bonnor likes to make smoothie bowls. She shared this recipe for one on Instagram. In it, she uses strawberries. According to The Cleveland Clinic, strawberries have a lot of benefits. “For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount — the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. That’s more vitamin C than you get from an orange, the fruit famous for its vitamin C.”

She Loves Blueberries

Freshly,Picked,Blueberries,In,Wooden,Bowl.,Juicy,And,Fresh,BlueberriesShutterstock

Bonnor is also seen using blueberries in her smoothie bowl recipe. Blueberries have a lot of benefits. The Mayo Clinic states, “A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories. Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

Fitness

Influencer Noelle Leyva is "Too Cute"

From squats to cardio, she shows how to improve posture and strength.

Noelle Leyva
Noelle Leyva/Instagram
Anna Bechtel
By Anna BechtelJan 08, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Noelle Leyva is a model and influencer. She is known for her fitness content. Last month, she celebrated the holidays on Instagram. In a post, Leyva is seen in red sweats. She captioned it, “Can’t wait for Christmas.”

She Does Squats

Leyva shares a lot of her favorite workouts in an Instagram story highlight. She included a video of herself doing squats. According to The Cleveland Clinic, squats can improve your posture. “Poor posture can cause all kinds of problems, including back pain, neck pain, headaches and an overall lack of flexibility. But working your erector spinae muscles, like through squatting, can help strengthen them and improve your posture.”

She Does Hamstring Curls

Noelle Leyva doing hamstring curls.

Noelle Leyva/Instagram

Leyva included a video of herself doing hamstring curls in her Instagram story highlight. Asphalt Green states that doing these can have a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings. With hamstring curls, you’re essentially doing the opposite motion to leg extensions. You’re exerting force by bending and pulling with your legs instead of pushing with them.”

She Strength Trains

Noelle Leyva is seen strength training.

Noelle Leyva/Instagram

In her Instagram story highlight, Leyva is seen doing strength training exercises like pushdowns and using weights. Strength training is very beneficial. The Mayo Clinic states, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls.”

She Does Cardio

Noelle Leyva shares a post-cardio selfie.

Noelle Leyva/Instagram

Leyva revealed in her Instagram story that she likes to do cardio workouts. Cardio has a lot of benefits. The Cleveland Clinic says, “A good cardiovascular workout will have you consistently breathing faster than you would while resting. The result: More oxygen in your blood for your heart to pump to the rest of your body.”

She Does Pulldowns

Noelle Leyva is photographed doing pull-downs.

Noelle Leyva/Instagram

Leyva is also seen doing lateral pulldowns in her Instagram story highlight. These have a lot of benefits. Piedmont says, “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

Fitness

Danielle Knudson is "in the Coziest Set"

Discover Danielle Knudson's diet, fitness, and self-care secrets.

Danielle Knudson
Danielle Knudson/Instagram
Leah Groth
By Leah GrothJan 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Danielle Knudson is looking cozy (and hot!) in Alo. In a new social media post the influencer shows off her stunning figure in a two-piece workout set from the athleisure brand, driving her followers wild. “In the coziest set,” she captioned the series of Instagram snaps. “Beautiful ❤️❤️❤️,” commented one of her followers. “Wow very very hot 🔥,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Minimal Processed Foods

Danielle Knudson is cozy.

Danielle Knudson/Instagram

Danielle tries to keep her diet as celan as possible. “I try to eat as little processed food as possible. I find the more natural it is the better. I also try to eat lean meats and fish that are full of healthy fats. I try to stay away from carbs too much because I need sustained energy throughout the day. Shoots can go from 8-16 hours straight of work. My biggest pleasure tends to be coffee and donuts (with sprinkles). I always add a few more abs and squats the next day to cover those cravings,” she told Women Fitness.

Lots Of Core Work

Danielle Knudson is cozy.

Danielle Knudson/Instagram

Danielle exercises "so I can look good naked,” she tells Women Fitness. “I focus a lot on my core work. Stabilizing a lot with longer more eccentric work to elongate and tone the muscles. I love holding isometric planks many times throughout the day. It's so easy and you can do it anywhere. I also do a lot of squats and lunges for my legs.”

TRX

Danielle Knudson is cozy.

Danielle Knudson/Instagram

She is also a fan of the TRX system. “I travel with a TRX as well because it's so portable. All these things turn any room or hotel room into my own personal gym,” she writes.

Pilates

Danielle Knudson is cozy.

Danielle Knudson/Instagram

Pilates is part of Danielle’s exercise strategy. “When I can in various cities I try to join Pilates and barre classes so I can surprise my body and keep on top of it. I always love a good challenge and try new things,” she says.

What She Did To Get In Shape After Having A Baby

Danielle Knudson shows off her postpartum progress.

Danielle Knudson/Instagram

In a post, Danielle revealed what she did to get back into shape in just two months after having a baby. “I finally can squeeze into my jeans 2 months postpartum! What I’ve been doing,” she said, revealing that it involved “going for walks almost every day with my pups,” “drinking a 64oz water bottle every day,” and “eating healthy-ish.”

Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images
Anna Bechtel
By Anna BechtelFeb 22, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen lifting weights. According to ACE Fitness, doing this 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.”

She Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram
Anna Bechtel
By Anna BechtelFeb 20, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says that this has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

She Does Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “Unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram
Anna Bechtel
By Anna BechtelFeb 19, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have 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!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”

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