Regenerating thumbnails is one of those “under the radar” tweaks in WordPress that is an obvious need on many sites once the webmaster knows about it.
The two big benefits of regenerating thumbnails in WordPress is that it will make sure the images you have (not just the thumbnails) are the right size of the theme you’re using.
If you have switched themes at any time AFTER you’ve already uploaded images to your site you probably need to regenerate the thumbnails.
Second, if you have switched themes and regenerated thumbnails, a little manual image removal will allow you to save substantial disk space on your server.
Backup tutorial: https://www.youtube.com/watch?v=D1aYbayFpfU&list=PLlgSvQqMfii4l2cVV1TZ7j_kHs_2qmf4b
Local by Flywheel tutorial: https://www.youtube.com/watch?v=nVi13qWdcvE&list=PLlgSvQqMfii43lqtvwI8vxHoY_ujdc0ug
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