#Core Exercises

[afitterbrittany]

Leg day routine as I’ve lost 90 pounds and continue to work on toning and getting closer to my goal weight

I posted my arm day routine a couple of weeks ago so I figured it's time to post my leg day routine just in time to do it tomorrow morning. I also incorporate some core exercises into the second circuit.

Just like every morning at the gym, I start out with 10 minutes on the treadmill. For leg day I do incline 8.0 at 3.8 mph.

My first circuit of exercises is using machines. I like using machines because even though I've been doing this for a while, they ensure that I maintain the proper form. I do each exercise three times in a circuit alternating between 1,2, and 3 for each set of exercises. 

Exercise 1 is the leg extension machine. I do 15 reps for the first two at increasing weights of 70 then 85, and on the 3rd set I do it at 85 until failure. 

Exercise 2 is the hip adductor (pushing the machine extensions towards each other). I do 15 reps at 200, 15 at 215, and then until failure at 215.

Exercise 3 is the hip abductor (pushing the machine extensions away from each other). I do 15 reps at 190, 15 at 200 and then until failure at 205. I love that the machines have 5lb increments so I can always push myself even if it's just 5lbs more.

My second set of exercises is done over by the giant wall of mirrors. I get 2x 20lb dumbbells, a 25lb plate, the 15lb kettlebell, and an exercise mat for this circuit. I do 3 sets of each exercise, again going through them like a circuit.

Exercise 4: I start off with 12x RDLs with the 20lb dumbbells. I don't like using the smith machine for this so I opt for using free weights. A key component of the RDL form is treating your hips like a hinge and as you go down, visualize closing a door behind you with your hips/butt. I stop when the weights are just below the middle of my shins. Be careful not to bend your knees too much otherwise it takes the engagement off your glutes. I do the same amount of reps and weights for all 3 sets right now.

Exercise 5: 30 second plank, 45 second plank, 1 minute plank (or until failure if I'm feeling it)

Exercise 6: I'm not sure what to call this exactly but it's like a kneeling leg lift. I am on all fours and I do each leg 15x, extending one leg straight behind me then pulsing it as high as it goes to the ceiling, tapping the floor, and then back up.

Exercise 7: Single leg kick into fire hydrant. 15x each leg. I am still on all fours, one leg kicks backwards and as I bring it back in, instead of doing a second kick immediately, I open my bent leg sideways into a fire hydrant move. Make sure to squeeze your glutes at the top when you reach the end of your mobility.

Exercise 8: Rainbow leg lift. One leg at a time, 15x each leg. Tap as far right as you can on the ground with your toes and then touch as far left as you can, making a sweeping or rainbow motion with your leg as you go. Repeat 15x then swap legs.

Exercise 9: Russian twists. I do 20x with the 15lb kettlebell, tapping it on the ground on each side of me.

Exercise 10: 20x glute bridge with the 25lb plate on my stomach. (Picking up the plate to put on me makes me realize what a feat it is to not be carrying that weight around with me all the time, it's insane to think about)

Exercise 11: 15x sumo squats with the 15lb kettle bell

After 3x of this second circuit, I do some stretching and I'll get on the treadmill to cool down if time allows. These 2 circuits usually take me about an hour-ish to complete.

I will try to film my second circuit tomorrow and make some gifs of the exercises since I may not have done the best job describing them.

[diana-andraste]

Akrobatische Spielereien

Ray und Eddie, Kabarett der Komiker, Willy Pragher, 1938

[witchybitchypeachy]

Glow Up Tips

retinol, every night. start with a gentle one. I find the resurfacing retinol from Cerave very good. been using for 2 months and I never wear foundation anymore.

SPF, EVERYDAY, EVEN WHEN YOU'RE NOT LEAVING THE HOUSE.

cut out carbs and fried foods and sugar.

protein dense diet.

drink lots of water and try to reduce alcohol consumption.

talk daily walks, for an hour or more.

take Vitamin D supplements and Magnesium.

deep core exercises and Pilates

Olaplex and K18 used together if you have damaged hair. MAGIC

glycolic acid on your heels and calluses

glycolic acid on your armpits once a week instead of deodorant.

hand lotion whenever you wash your hands.

Biafine on super dry skin.

dead sea clay mask once a week to purify.

monthly massages

keep nails and toenails clean and shaped.

[freeonlineworkouts]

8 Best Core Workouts for Men

[femmefatalevibe]

This is super awkward and embarrassing to ask but do u have any workout tips and recommendations for someone who is not only overweight but has bigger breasts too? It's always super hard for me to workout because any exercise that I try, my breast keep bouncing and moving erratically lol. Bras don't help too. So doing exercise as a fat person is hard and gets me sweaty but then doing it with big breasts is another story. For example, if I'm doing jumping Jack's, it's uncomfortable and hurts because my chest is literally bouncing. Even with no jumping workouts, it's the same. Or when I'm doing planks or smth, my breasts are just literally hanging and it's super off putting. It's a shame becuase I've been trying to improve my health and lose weight but its super hard to do any real, effective exercises. The easy thing that's easy for me is walking but even running is super hard. Any tips?

I'm sorry if this is too long or personal. Thaknkyou!

Hi love! This is not too personal at all – I bet many women with your body type relate to this struggle. Glad that you feel safe enough to be vulnerable with me about this dilemma.

*Huge disclaimer here: I'm a fairly petite person with smaller breasts, so my advice here is from what I've learned about personal styling/health & wellness over the years.*

I would say these are some helpful tips for working out in a larger body/with a bigger bust:

Make sure you have a VERY well-fitting sports bra for your workout sessions. A control top legging or bike short can also be helpful if you feel self-conscious when working out/to keep any rolls out of the way. Brands like Nike/Knix are known for their great options – have heard some women have success with some Target options as well for a more budget-friendly choice.

If possible, try swimming and aquatic exercises – they can lessen pressure on your joints and just make you feel like all over the place with a large chest.

Do more lying-down exercises: leg lifts/lateral leg lifts, leg raises, dead bugs, hip thrusts, bike crunches

Try standing exercises without jumping: squats, lunges, standing twists, squat crunches, dumbbell presses, overhead circles

Strengthen your core for better natural bust support/to lift & firm your breast tissue. Exercises that strengthen your diaphragm (the area right under your bust), upper back, and core to help alleviate some of the pain. Pushups, wall pushups, leg raises, chest presses, and front/side raises with dumbells are known to be potentially effective for reducing breast size/firming the area

Hope this helps xx

[staplejeans]

Which bodyweight core exercises would you say are most effective?

Hi!!! Hmmm here are some...

Exercises with tiny movements that require lots and lots of reps, like traditional crunches, tend to be less effective and are time consuming. Using a larger range of motion is almost always better. Here are some things that I find work better:

Tuck Up and V Up (progressions ↓)

Make sure to not hunch, keep your back relatively flat, and lift up rather than only forward. If you can't do this one yet, you can do an assisted tuck up with your hands on the ground behind you.

Plank (the old classic)

Do not raise your ass, unless the variation calls for it. If you're a purist, keep your palms flat on the ground (not in fists) and forearms parallel to each other. Do not look towards your toes, as this will break your form.

Hollow hold

If you cannot do these without space between your lower back and the floor, try easier variations instead. You should have absolutely no space between your lower back and the floor. Other variations include flutter kicks, scissor kicks, and hollow rocks. For an easier alternative, you can do most of these variations with your back and head on the ground.

Superman

Other great variations are the superman rock and superman lift.

There's so many more! Youtube is your friend.

I always find it more helpful to do these using a set duration rather than reps. I also can't count. You can do most of these anywhere from 30 seconds to 2 minutes depending on your skill level. You may want to do a tabata type workout, where you do a circuit of a few exercises for a 30-60 seconds each, break, repeat.

Actively engage your core muscles with your MIND. Don't just let your body run through the motions. This will ensure you're using all the right muscles.

[sunfishfood]

I played varsity rugby all 5 years I was in uni, worked out 4 days a week AT MINIMUM that whole 5 years. During our season it was 6 days a week. So I was much fitter and much stronger than your average person, and honestly 2 years later I'm still pretty damn strong.

I am now in grad school and no longer playing rugby, and though I had been going to the gym every so often I hadn't had a suuuuper consistent gym routine for almost 2 years when this September rolled around and I decided to get back to it

My first time in the gym I strained my lower back doing an exercise I've done a million times, with a much lower weight than I would usually lift, and I've been dealing with that strain since

Be patient, take the time to learn proper form (YouTube is great for this), and start by strengthening your core

5 simple exercises to awaken dormant muscles

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[bf-gf-dog]

Can they invent core workouts that don't hurt your neck?

[1400miles]

In the waiting game of life, we often find ourselves in situations that make us feel happy, while at the same time, overwhelmed, overstimulated, impatient, and exhausted. I’m sure we’ve all been there.

The waiting game, for me, usually has to do with income, doctor’s appointments, and educational decisions that need to be made in the near and far future. During that wait, we work hard to maintain a lifestyle that would benefit from all of those things that haven’t happened yet. But we keep going, because we know they WILL happen… eventually.

Meanwhile, I’m trying to figure out how to regain a connection with who I was before I became a mom. I love being a mom. I could not ask for a better teenager and toddler. Both boys are currently home sick. Pretty sure the older boy brings it home from school and shares it with everyone at home. Inadvertently, of course.

Back to it, though. It’s easy for me to become derailed on my way to simply playing with makeup at night, or watching a movie or show. Let alone work on any of my mixed media projects, or use Procreate on my tablet (a most glorious gift from my mother). I have so many ideas, they’re coming out my ears and I try to keep lists, but when the kids go to sleep, all I want to do is sit. Turn my mind off. And go to sleep. This usually lasts about an hour and a half or two. And it always goes so fast. Gone.

It’s easier to do core exercises and chores during the daytime than it is to create art, because when the tablet or laptop come out, my toddler is DETERMINED to use them.

Anyway, I was hoping if I posted about it, I might feel more obligated to make something a little more exciting happen this week. I guess I made myself post an entry! That’s something. Right?

- Alaina

[ashugnani]

Full-body workout, Pushups, Squats, Bicep Exercises, Home Workout, No-Equipment Workout, Bodyweight Exercises, Strength Training, Fitness Routine, Cardio Workout, Core Exercises, HIIT Workouts, Muscle Toning, Beginner Workouts, Advanced Workout, Workout Motivation, Exercise at Home, Fitness Challenge, Healthy Lifestyle, Personal Training.

[drubury33]

Pushups are is a versatile exercise that you should consider adding to your workout routine. Hear are 4 of the physical benefits of doing pushups :

Stronger core

Stronger upper body strength

More defined chest

Improved posture

Click link to read up on the many push-up variations

[justposting1]

Ditch the Gym: Build Core Strength with This 4-Move Pilates Routine

Strengthen Your Core Anytime, Anywhere with These Simple Pilates Moves Here are some engaging ideas and tips to structure your article on “You Don’t Need the Gym to Build Core Strength, Just This Four-Move Pilates Routine”: 1. Introduction: Break the Gym Myth Brief Answer:You don’t need a gym or expensive equipment to build core strength. Pilates offers an effective, low-impact alternative…

[robertasgym]

15-Minute Core Exercise for Belly Fat Reduction – Plank Workout

A 15-minute plank workout is a great way to engage your core and work toward reducing belly fat without taking up too much time. It keeps your midsection working the whole time, making it both challenging and effective. Staying focused on your form throughout will help you get the most out of it.

It might feel tricky at first, but with each session, your core will grow stronger, and the routine will get easier. Consistency is key, so even on tough days, sticking with it will get you closer to your goals.

Every effort adds up, and you’re building strength with every rep. Keep going—you’ve got this! Good luck and have fun! ❤️💪

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