#10 minute ab workout

[fitnessmantram]

Best 10 Minute Ab Workout || 10 Minute Intense Abs Workout at Home || #...

[awsydawnarts]

I hate you weight loss ads I hate you packaging that prominently displays calorie content I hate you menus that don’t show how much something costs but instead show the calories I hate you magazines that blast weight loss strategies in your face I hate you influencers promoting detox teas I hate how the world is so unfriendly to people recovering from EDs who are just trying to get through their everyday life without being reminded about it under the guise of a “fitness girlie” lifestyle

[freeonlineworkouts]

Core Workout: Is a 10-minute Ab Workout a Day Enough?

[4theitgirls]

my 30 day workout plan to get back into my routine 🎀🍵🪷

start date: monday, september 9

⋆ ˚｡⋆୨୧˚ ♡ ˚୨୧⋆｡˚ ⋆ ⋆ ˚｡⋆୨୧˚ ♡ ˚୨୧⋆｡˚ ⋆ ⋆ ˚｡⋆˚୨୧

day 1: 20 minute lower body pilates + 30 minute hips & hamstrings yoga

day 2: 35 minute pilates + 20 minute full body yoga

day 3: 20 minute upper body + 30 minute back flexibility yoga

day 4: 30 minute cardio + 20 minute full body yoga

day 5: 20 minute upper body strength yoga + 25 minute mobility workout

day 6: 45 minute full body yoga

day 7: 30 minute yoga sound bath

day 8: 30 minute leg workout + 25 minute inner & outer thighs yoga

day 9: 30 minute full body pilates + 20 minute full body yoga

day 10: 30 minute upper body pilates + 25 minute backbend yoga flow

day 11: 45 minute full body pilates + 25 minute full body yoga

day 12: 45 minute abs & arms pilates + 25 minute abs & arms yoga

day 13: 45 minute full body yoga

day 14: 25 minute yoga sound bath

day 15: 30 minute lower body pilates + 30 minute hips & hamstrings yoga

day 16: 45 minute full body pilates + 25 minute full body yoga

day 17: 35 minute upper body workout + 30 minute backbend yoga flow

day 18: 40 minute low impact hiit cardio + 20 minute full body yoga

day 19: 30 minute pilates hiit + 25 minute strong yoga

day 20: 45 minute full body yoga

day 21: 25 minute yoga sound bath

day 22: 30 minute lower body workout + 25 minute lower body & binds yoga

day 23: 30 minute pilates x strength + 20 minute full body yoga

day 24: 30 minute upper body workout + 30 minute backbend yoga flow

day 25: 30 minute cardio + 20 minute full body yoga

day 26: 30 minute arm balance yoga flow

day 27: 1 hour yoga flow

day 28: 25 minute yoga sound bath

day 29: 38 minute lower body workout + 30 minute hip opening yoga flow

day 30: 20 minute full body yoga

[fitnessmentor]

Abs Workout: How to Get Started with an abs Workout

Embark on a transformative journey towards a chiseled core with our comprehensive guide to ab workouts! Discover the secrets to jumpstart your abdominal training and sculpt those enviable washboard abs. Whether you're a beginner or looking to revamp your routine, this step-by-step guide provides expert tips, practical exercises, and proper form to maximize results. Unleash the power of targeted abs workouts to strengthen your core and enhance your overall posture and stability. From planks and crunches to innovative twists, we've got you covered. Embrace the challenge and start on your path to a firmer, more defined midsection today!

[an4stitties]

back to sch00l with an 3d

below: tips, diet (+ recipes), & workout

❤︎₊ ⊹ studying is soo important and sometimes dis0rdered eating gets in the way, so we have to do everything we can to avoid brain fog while maintaining high grades!

tips:

make sure you’re getting enough electrolytes! you can do that by drinking lots of sparkling water (or if you don't like the taste of sparkling, mix electrolyte packets into water)

eat nutritious foods! some good l0w cāl options are fruits and veggies, eggs, berries, and more

sleep is soo important to keep your brain running!! try to get at least 9 hours or more every night + sleeping helps with avoiding f00d cravings!

even if you don’t eat the rest of the day, you need to have a protein rich breakfast! that way, you’ll have plenty of energy and your blood sugar will remain low, so you’ll feel satisfied for longer

exercise is a must! every time you feel braing f0g coming, go on a walk!! you have to move your body, whether it's for 10 minutes or an hour (more on that below)

caffeine is your best friend! drink your coffee without sugar, but feel free to add a pinch of cinnamon instead!! if you don't like your coffee black, pour in some milk (either almond, coconut, or oat)

dress warm and comfortable!! being sk1nny means being cold all the time and you don't want to get sick!

don't beat yourself up for e4ting. we all make mistakes and sometimes we have to listen to our bodies and prioritise our wellbeing. just do better next time.

— ❤︎₊ ⊹

diet:

❤︎₊ ⊹ breakfast

coffee with almond milk and a pinch of cinnamon (20c4ls) + two poached/boiled eggs with vegetables (160c4ls) or 250g greek nonfat yogurt with berries (160c4ls)

❤︎₊ ⊹lunch

have two rice cakes, with a tablespoon of greek yoghurt each and use fruit/vegetables as toppings (100c4ls) + green tea with lemon to help with digestion (0c4ls)

❤︎₊ ⊹ dinner

100g canned tuna (strained of water), cucumbers, tomatoes and bell peppers (170c4ls) + lemon or cucumber water (0c4ls)

❤︎₊ ⊹ snacks

choose any three (all are 50c4ls)

40g green olives

thinly sliced cucumber with 25g sour cream

loads of veggies

one sliced apple with cinnamon

rice cake with strawberries/raspberries

cucumber with eggwhites

bunch of berries and a piece of dark chocolate

70g frozen grapes

cucumber with 60g greek yoghurt, season with red pepper flakes

total: 650-700 c4ls

— ❤︎₊ ⊹

workout:

try to walk at least 5k steps every day, focus on low impact, fat burning workouts like pilates and yoga, and remember to drink plenty of water

my workout routine

❤︎₊ ⊹ abs — 25 leg lifts — 25 stretch crunches (regular crunch, but arch your back when you lay down) — 30 russian twists — 2 minute plank

❤︎₊ ⊹ legs + butt — 100 side leg lifts (on each leg) — 50 lunges (25 on each leg) — 50 fire hydrants (each side) — 50 butt kicks — 30 squats — 25 hip thrusts

❤︎₊ ⊹ arms — 50 arm circles — 20 arm pushes (forward) — 20 arm pushes (upwards)

fav youtube workout channels

— move with nicole — lilly sabri — madeleine abeid — growwithjo — daisy keech — gloria song

alright, that's it for now. taking requests, so please lmk what you'd like to see next <33 this is like my fourth time reuploading !

(inspired by the lovely @h0neysugarfree)

pics from 📌

[vskitty]

daily check-in: november 8th

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

abs: abs workout- at home total core routine 10 min

workout 4: 5km walk

posture & flexibility exercises:

lower back stretch: how to do a backbend fast! back flexibility stretches for beginners

step count: 11,058 steps

fasting:

stuck to my fasting window (12 pm - 6 pm): yes

notes: super easy to stick to my fasting today

water intake: 3 litres

weight: 56.7 kg (exam stress weight increase)

zone minutes: 20 minutes

supplements:

supplements taken today: b6, b12 and women's multivitamin

sleep quality:

hours of sleep: 7 hours + 40 mins

quality: fair

[chubbyangelcakes22]

𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 (𝒕𝒉𝒂𝒕 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒘𝒐𝒓𝒌) ᶻ 𝗓 𐰁 .ᐟ

𝐜𝐚𝐫𝐝𝐢𝐨:

하루만에 1kg가 빠지는 최강 전신유산소 HIIT와 복근운동 / LOSE 1KG in 35 min HIIT Workout

𝐚𝐛𝐬:

10 Min LOWER ABS Workout Intense | burn lower belly fat, NO equipment

LOSE LOVE HANDLES and BELLY FAT in 14 Days | Home Workout

𝐚𝐫𝐦𝐬:

【二の腕痩せ】まだ間に合う！！２週間でタプタプの二の腕を引き締める４分間のトレーニング🔥【ダイエット】2 Weeks Toned Arms Workout

4 MIN Arm Workout Series | how to slim down arms in one week *guaranteed result* | Kim Balanay

𝐥𝐞𝐠𝐬 + 𝐚𝐬𝐬:

How to Get Slim Legs on Bed Routine | 6 Minutes 🎀

Slim Thighs in 5 MINUTE Routine! 🔥 (Slimming Front Thighs, Side Thighs, Inner Thighs, Back Thighs)

5 min INNER THIGH FAT BURNING WORKOUT, SLIM LEGS IN 2 WEEKS

PILATES WORKOUT in ballet style for LEGS & CORE

[fitnessmantram]

ABS In 10 Minutes - Home Workout || 6 Pack Abs Exercise For Men || #Sho...

Your abs are a muscle group that requires rest (very much like some other muscle group) and doing abs workout daily won't allow them adequate recovery  You need to make sure that you give your abs at least one full day of rest between workouts if you want to get the most out of them.

[oceane4loveu]

Victoria’s secret full body workout

OUTER THIGH

60 DUMBBELL SIDE LUNGES (ALTERNATE)

30 DUMBBELL STANDING OUTER THIGH LIFTS (EACH SIDE)

50 LYING OUTER THIGH LIFTS

50 HALF BRIDGE SIDE ABDUCTIONS

50 WALKING LUNGES

INNER THIGHS

30 INNER-THIGH CRISS CROSSES (ALTERNATING)

15 INNER-THIGH CIRCLES (EACH SIDE)

50 SUMO SQUATS

CALVES

100 CALF RAISE PULSES

100 PLIES CALF RAISE PULSES

100 TOES-IN CALF RAISE PULSES

50-STEP FARMER'S WALK

GLUTES

50 SQUATS

2-MINUTE WALL SIT

50 DONKEY KICKS (EACH SIDE)

50 DONKEY RAISES (EACH SIDE)

30 LEG HALF BRIDGE CIRCLES (EACH LEG)

100 SWIM KICKS

WAIST/OBILQUES

30 SIDE HIP RAISES (EACH SIDE)

100 SIDE HEEL TOUCH CRUNCHES

50 BUTTERFLY TWISTS

200 CRISS-CROSSES

60-SECOND VACUUM

STOMACH/ABS

20 LYING DOUBLE LEG LIFTS

20 REVERSE CRUNCHES

10 SINGLE-LEG BALL ROLLS

12-MINUTE PLANK

10 1-2-3 PULSES

10 DIGS AND DRAGS

ARMS

40 DUMBBELL BICEP CURLS (ALTERNATING)

10 PUSH UPS

10 DIAMOND PUSH UPS

1-MINUTE GOLF BALL ARMS (EACH DIRECTION)

11/2-MINUTE CHEST PRESS PULSE

10 SINGLE-LEG TRICEP DIPS (EACH SIDE)

[freeonlineworkouts]

10 Minute Pilates Abs Workout

[4theitgirls]

mat workouts for when you don’t feel like standing

8 minute pelvic floor workout by eleni fit

10 minute full body by growwithjo

10 minute back workout by pamela reif

10 minute glute bridge burnout by pamela reif

10 minute core by madfit

10 minute full body by pamela reif

10 minute glute bridge burnout by madfit

10 minute abs and yoga by madfit

12 minute booty workout by move with nicole

15 minute full body slow strength by pamela reif

15 minute slow and on the floor workout by madfit

15 minute abs and booty by madfit

15 minute abs and yoga by madfit

17 minute pelvic floor workout by daisy keech

20 minute thigh workout by emi wong

20 minute slow and on the floor workout by madfit

20 minute full body victoria’s secret workout by mary braun

20 minute pilates core workout by eleni fit

20 minute abs by caroline girvan

20 minute lower body pilates by madeleine abeid

20 minute abs and booty by madfit

20 minute abs by madfit

24 minute full body sculpt by coach kel

25 minute barre and mat pilates by fitbymik

25 minute hourglass pilates by madeleine abeid

25 minute full body workout by emkfit

30 minute abs and thighs workout by emi wong

30 minute abs and booty by growwithjo

30 minute pilates by mizi

30 minute beginner pilates by move with nicole

30 minute pilates core workout by move with nicole

30 minute pilates for weight loss by moving mango pilates

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute abs by caroline girvan

30 minute hourglass pilates by madeleine abeid

30 minute beginner floor cardio by ps fit

30 minute abs by madfit

35 minute abs and booty pilates by move with nicole

35 minute full body pilates by move with nicole

35 minute full body pilates by move with nicole

40 minute full body workout by mizi

40 minute full body pilates by madeleine abeid

[eilorow]

Gym Selfie - Working Together

Jacob was sitting at his computer, scrolling through Tumblr, waiting for time to pass. He shot a quick glance at the time: 10 minutes late. He opened his work one more time, double-checked every detail, making sure everything was good. He checked the time again: 15 minutes late. He sighed, annoyed. Went back to scrolling. Eventually, he got tired. “Where the hell is Bryce?!” he thought. “We agreed on 10, and it’s almost 10:30!” Then, right on cue, his phone lit up with a notification. Jacob hurriedly grabbed it, hoping for news from Bryce, but what he got wasn’t what he was expecting.

Bryc- Bryan had sent him a selfie in what seemed to be a locker room, shirtless with his pants down, showcasing his toned body. Jacob was shocked at first, but that feeling quickly faded, and he saw nothing unusual with the picture.

“What are you doing at the gym??” he replied, annoyed. “We said we’d meet at my place at 10 for homework!” “My bad bro, had to get a quick workout in,” Bryan answered.

Jacob was about to send another angry reply, but a tight feeling in his stomach stopped him. He sat there with his phone in his hands, wondering what he wanted to type. “Whatever,” he thought. He put his phone down and went back to his homework. He started working on Bryan’s part; he might as well do it, if the other guy couldn’t. In university, grades were really important, so he couldn’t let himself be dragged down by an incompetent teammate.

However, unbeknown to Jacob, the tightening he felt was from his abs slowly growing, forming into a six-pack. It made its way upwards, chest pushing slightly against the constraints of his button-up shirt. Jacob still didn’t notice, even though he had to move his elbows away from his body to accommodate his widening shoulders. His torso also stretched a bit longer, forcing the formerly 5’8 student to lean forward to see his screen properly. His arms cramped up as his biceps grew and his hands widened, rendering him quite clumsy on the keyboard. After making an embarrassing amount of typos for a minute or two, Jacob went back to Tumblr. There, his thicker fingers didn’t have to do much. His legs started growing too, thighs and ass expanding in his slim chinos. They lengthened slowly, taking more and more of the small space beneath his desk.

Jacob kept scrolling, unbothered, but moved into a slouch to accommodate his longer legs. As he sped through his home page, posts about books and movies slowly got replaced with posts about fitness and working out, with pictures of guys showing off their progress. Jacob’s mind filled with gym knowledge, and his muscles kept on growing. The first button of his shirt popped as his pecs grew rounder; his sleeves rode past his wrists and up his forearms as his biceps bloated, showing a noticeable peak. Ripping sounds could be heard as his thighs grew so large they tore a first hole in his chinos, then a second. Meanwhile, his feet were lengthening, toes growing into powerful digits that were stretching his socks to their limit. 

Jacob was out of breath at this point, feeling hot from the intense transformation he couldn’t even notice. The posts he was scrolling through kept updating, turning into pictures of models and hot guys in underwear. Instinctively, the uni student reached a hand into his own pair, feeling his hardening dick reacting to the pictures. His usual 4 and a half incher was actually growing past that, reaching a good 6 inches long and getting thicker by the second. His growing bulge sent the button of his pants flying, hitting the desk with a thud. More rips and tears could be heard as his muscles kept on straining his clothes, torso popping another button or two, thighs almost completely turning his pants into shorts and toes creating a few holes in his socks. He absent-mindedly pulled his free arm into a flex, bicep completely tearing through the sleeve. His fist grew bigger and more powerful, while the fingers around his cock grew longer to better pleasure his sensitive member. Pre-cum started leaking from it, flowing down his hand. Suddenly, a louder rip could be heard as his ass inflated and tore a vertical hole through the seat of his pants. Jacob looked down for the first time, grunting annoyedly at the sight of his tattered clothing. He pulled his hand out of his underwear and brought his arm up, flexing his back muscles and popping the rest of the buttons off his shirt. He pulled at its remains, easily ripping it off, before grabbing the top of his destroyed chinos with both hands and pulling them off.

The 20-year-old, slouching on his chair in his underwear, was completely horny by now. He plunged his hand back into his briefs, using his other hand to look up porn on his laptop. His mind was on autopilot, looking up muscular guys fucking each other, showing their power and dominance. He jerked off faster and faster, cock growing past 6 inches, reaching 7, slowly ebbing to 7 and a half. As Jacob stroked, his body followed his cock by adding more muscle onto his gargantuan thighs and chiseled arms. He stretched even taller, just barely reaching 6’1, as his big toe tore another hole into his old socks. He pulled his throbbing member out of his underwear, watching it thicken to match the girth of what he was seeing on his screen. As the student got closer and closer to climax, his face started reshaping, jaw getting sharper, lips getting puffier, brow getting tougher. His features rearranged into a handsome but dumb-looking face, as if all he did with his time was go to the gym and run his hand through his naturally perfect hair. The sparkle of ingenuity in his eyes dimmed as it was replaced by a dull stare that would never go away. Finally, Jac- Jake came all over his chest, shooting ropes of the gooey liquid across his perfect pecs and abs. He panted, spent, and began cleaning up.

-----

Throwing the last tissue into the bin, Jake picked up his phone again and saw the picture his friend sent him a few minutes ago. He spun his office chair towards his full-view mirror, lifted his arm above his head and took a selfie of his own. He sent it to Bryan with the text: “Y didn’t u wait for me, I thought we were gonna workout together bro.” Bryan immediately replied: “Im not done yet, wanna join me?” Jake smirked, ready for a hot workout with his bro. “Bet,” he quickly typed, before getting his stuff ready to go. As he did, however, he got a text from a name he didn’t recognize. He didn’t bother to read it, he simply clicked on the conversation and sent the selfie he just took. “That’s a good one,” he thought. “Should post that one on Insta later.”

[iluvc4ttssss]

my rules

300-600 cals per day

10k+ steps

fast whenever possible

omad when having family dinner

weight checks twice a day

ab workouts everyday

no fried food

green tea is our friend

purge after dinner

LOVE FRUIT

try eat more organics

no sugary drinks

coke zero is our friend

dont binge over one mistake

when on walks, sprint for 1-2 minutes then walk 10 and repeat (burns more cals)

the more you sweat the more cals you burn

+15 cals to everything to be safe

if you are un able to get the exact amount of cals assume basic meals are 300-500 cals (the bigger the meal the higher that cal)

if forced to eat only have small portiens

chew and spit

if unable to make 10k steps try walk atleast 10mins

if unable to get any walking in do at home workouts

sleep.

soup is our friend

track everything.

plan meals

distract yourself from all thoughts of food when fasting