#Difference Between Core Training And Abs Training

[slvttyplum]

my glorious queen plum..WILL YOU PLEASE PLEASE PLEASE WRITE A SMUT WITH MMA TOJI🙏🏾🙏🏾🙏🏾idc how long it is but please plum i beg..i’ve read like four mma toji smuts(that aren’t nearly as good as the stuff you write) and i need more

toji was great at what he did, and that made him even more sexy than he already was. when he wasn't feeding into what you wanted to do, he was in the garage training. standing in the doorway with his shirt on, your eyes trailing over every ab and drip of sweat that dripped off his toned body as he trained, the hitting bag flinging back every time.

his eyes not breaking away from the bag until you move in closer, one more swing before he stops.

"wanna help me or what?" his snarky remark, making you smile. his eyes trailing over your body as he bites the strap that kept his gloves on, quickly sliding them off. as he slowly eats you up in his mind, he realizes that he's been so busy preparing for the final that he hasn't had your pussy in his mouth or his dick inside of you, and that didn't sit right with him, especially with the way you were looking.

what better way to get prepared than to eat you up and drain his balls?

"hey," he says, throwing his gloves on the ground as he trails your body once more before looking you in the eye, his dick already going up when he thinks about what he was going to do to you.

"hm?" smiling at you before grabbing your arm and dragging you upstairs. this just couldn't be a quickie; he had to savor your taste, take all of you in, and make sure you were going to finish on his dick back to back.

he didn't know the next time he was going to be able to eat you up the way he wanted.

once you were in bed with your legs spread and him in between, he forgot what he was going to ask. you, his mouth watering, looking at the beautiful view, wasting no time to lick a wet strip up your slit, your body twitching when you felt it.

this wasn't the first time, and it definitely won't be the last time he does this.

toji's anxiety would go up when finals were near: training more, becoming more quiet, going to sleep early, making a strict schedule to stick to, and doing the thing he hated the most: not having sex with you. it made him sloppy when he did. well, that's what he thought.

yet he found himself with his tongue sliding all over your wet core, collecting your juices while adding his own, his saliva mixing in with your fluids as they slowly slipped down his throat. slowly sliding his middle finger in your pussy, dripping all over his finger and gripping over him.

he knew that once he took on this role as a fighter, he had to change some things around, but not being able to put his lips on you when he wanted or fucking you in the middle of the night whenever he got urges was something he just couldn't give up. he had a high labido, and that couldn't be helped, so he gave himself a pass, and that was always conventionally a week before his fight and the night before.

telling himself it was okay to fuck you four times before the fight because it canceled out and you were his god luck charm, which obviously worked because he was 32-0.

all of it was worth it when he had your taste in his mouth and his dick wet and covered with all of you as you moaned and whimpered as he thrust into you. it felt so different yet so fucking good whenever he was on top of you and his hands ran over your body. from his bulking and working out, he got bigger and bigger each time yall fucked; you couldn’t get enough.

making sure to dump his cum into you until he physically couldn't anymore, a smirk on his face as he does it, watching you take every drop, not caring if it was in your mouth, stomach, ass, or pussy.

by the time the fight came up, the both of you were covered in hickies every time, and toji was not bothering to cover them up, making you smile from the seats as you watched him fight, thinking about the reward you were going to give him when the both of you got home.

[jeannineee]

super innocent reader that’s never touched herself or anything and cassian fingers and fucks her for the first time

Innocent

Cassian x Reader

a/n: requests are open. I need Cassian, but what’s new?

Nsfw under the cut (18+ please)

“Are you serious?” Cassian asked, almost spitting out his drink. “You’re a virgin?”

Your face flushed, and you began fidgeting with your hands nervously. “Say it a little louder, Cas,” you retorted sarcastically, eyes darting to your friends at the other end of the bar.

“Sorry,” he said quickly, expression softening. “But really?”

You nodded, silently cursing yourself for saying anything. “Yes. Really.”

Cassian sputtered for a moment, before forming words. “But you’re funny, and sweet. And gorgeous. How have you not slept with anyone?”

Your heart fluttered. “I dunno. I just…haven’t done it, yet.”

“Does it make you nervous?”

“No,” you answered quickly. “I don’t know why I haven’t had sex yet. I just…haven’t.”

Cassian listened intently, contemplating. “What’s stopping you?” He finally asked.

“I wouldn’t—I wouldn’t know what to do.”

Cassian laughed gently. “No one knows what they’re doing, their first time.”

After some silence, he added. “I could show you. If you want. How it feels to…you know.”

You met his eyes, your breath stopping short in your lungs. “You’re my best friend, Cas.”

Cassian gave you a panty-dropping grin. “I know. I’m just…being a good friend. A helpful friend. A giving—“

“Okay, I get it,” you interrupted him. And despite your better judgment, you agreed to his proposition.

~~~~~~~~~~~

Anticipation and nervousness rolled in your gut as Cassian flew you to the House of Wind. Your mind raced with what-ifs.

What if he didn’t enjoy it?

What if you weren’t good enough?

What if—

“I can see the gears turning in your head,” Cassian said to you as he landed, your hands intertwined. “Relax. I’ve got you.”

Warmth pooled between your legs at his words, his tone of voice, as you let him lead you towards his bedroom. It wasn’t your first time being in there; you’d woken him up for training and breakfast on plenty of occasions. But being in his room was somehow different, this time.

Cassian shut and locked the door behind him, his eyes full of their familiar warmth. But deeper, there was desire, in them. And lust.

His calloused hands cupped your face as he took a step closer to you, pressing his body flush against yours. His hardness pressed against your stomach through your clothing. You gulped.

Cassian smiled gently, noticing your uncertainty. “Do you want to stop?”

“No.”

Without another word, Cassian’s lips met yours, kissing you gently. You rested your hands on his rock-solid chest, as his hands slid down your back, squeezing your ass firmly. You moaned into his mouth as he did so.

Your hands traveled down his abs as he continued kissing you, his tongue slipping into your mouth. You hesitantly palmed him through his pants. The growl that left Cassian had your core aching. You repeated the same motion, but Cassian grabbed your hand.

“Not yet,” he said, his hands moving to unzip your dress. His eyes raked over your form as the fabric pooled at your feet, leaving you only in your lace underwear.

“You’re beautiful.”

Something about the reverence in his voice made you shy. You would’ve wrapped your arms around yourself, had Cassian not picked you up, and laid you back on the bed.

Cassian kneeled between your legs, his upper half bare, cock still straining underneath his pants. His hands traveled up your waist, over your chest. His thumbs circled your nipples until they formed into stiff peaks.

“Show me how you like to be touched, y/n.”

Your breath hitched. “I don’t…” you trailed off, your face on fire.

“It’s alright, sweetheart. You don’t have to be shy with me.”

You propped yourself up on your elbows. “I don’t know how I like to be touched. I’ve never…”

Cassian’s eyes widened, but he quickly stifled his shock, not wanting to embarrass you. “You’ve never touched yourself? Ever?”

You shook your head.

“That’s okay,” Cassian said, one of his hands resting on your hip, the other on your lower stomach. “Just tell me what feels good, yeah?”

You nodded, and Cassian took the opportunity to slide his hand between your legs, circling your clit through your underwear.

“T-That’s good,” you said moaning softly.

Cassian looked feral at the noises that left you, his chest heaving, pupils blown. As though it was taking everything in him to not fuck you into the mattress.

He halted his movements, smirking as you whimpered at the loss of contact. He pulled your underwear down, tossing them aside. “I’m gonna try something different, alright?”

“Alright.”

Cassian lowered himself until his face was level with your cunt. “So fucking wet,” he murmured, seemingly to himself. He licked a stripe through your folds, keeping an arm across your waist so you didn’t squirm.

“Fuck, Cassian,” you whimpered out.

Cassian’s control snapped, and he dived in, lips wrapping around your clit, sucking harshly. Your hands found purchase in his hair, tugging at it with each wave of pleasure that shot through you.

A tight knot began forming in your stomach as Cassian lapped at your folds. Just when you thought he couldn’t do any better, he slid a single finger into you. He curled it gently, slowly stretching you.

“Cas—Cassian—fuck!” you cried out as he added a second finger, just as your orgasm ripped through you.

He kept curling his fingers as your walls fluttered around them, coaxing you through the aftershocks. He released your clit with a ‘pop.’

“Are you okay?” he asked, unable to hide the cockiness in his words.

You opened and closed your mouth like a fish. “That’s uh—one way to put it.”

He withdrew the two fingers he had buried in your cunt, and licked them clean.

Mother above. You were going to eat him alive.

You pulled him on top of you, kissing him hungrily. Your hands worked at his pants, undoing the zipper.

Cassian broke the kiss. “Are you sure?”

“I’ve never been more sure of anything.”

Cassian stood from the bed to kick off the last of his clothes, before resuming his position on top of you. You spread your legs for him on instinct, earning another growl from him. He guided his cock to your entrance, halting. “Let me know if I need to slow down or stop,” he said, before slowly pushing into you.

Your hands fisted the sheets, a low moan crawling up your throat as he filled you, stretching you in all the right places.

Cassian swore as he bottomed out, the grip he had on your hips tightening. “So fucking perfect.”

You wrapped your legs around his waist, looking up at him. “Please move.”

Cassian didn’t need to be told twice. His thrusts started slow and gentle, gradually increasing in force as you grew used to his size.

“Fuck, you’re so wet for me,” he groaned, lips trailing your jaw, your neck. “Squeezing me so tight.”

His words had your cheeks heating, lewd moans escaping you with each of his thrusts.

Your legs began to shake around Cassian’s waist as that same heat began forming in your tummy again. Cassian felt it, bringing his thumb to your clit. “That’s it, sweetheart. So good for me. Come for me.”

You chanted his name as your orgasm washed over you. Cassian’s thrusts grew sloppier as your walls convulsed around him, sending him towards his own release.

He slowly pulled out, laying on the bed beside you. “Are you—

“I’m fine. More than fine.”

Cassian pulled you against his chest, kissing the top of your head. “I’ll have Madja bring by some of the tonic.”

“Thank you.”

Cassian was silent at first, before adding, “I’ll have her bring you a few doses, since this definitely won’t be the last time we do this.”

You playfully flicked his chest, to which he laughed heartily.

[not-goldy]

can I ask you a question, now this is 4th time this week I'm seeing someone on ig claiming it was Tae who made BTS famous. But is it really? From what I'm seeing it's their songs and contents different from other kpop groups, amazing rapline which most kpop groups lack, JK being a terrific vocalist, JM being the best performer and being naked IT BOY, Joon speaking English to navigate through western interviews made them famous. So I don't see where Tae comes in this equation 🤔 If I have to choose 3 main members bts can't do without it will be Jimin, JK and Joon. Because imagine a concert one of them is not performing.. it will be disaster compared to Yoongi or Tae or Jin not performing.

This is both heartbreaking and intellectually stimulating. Let's get into it🤣

Performance wise, i don't think you can do without Hobi, JM, JK and Tae in my humble opinion. Especially in that particular order😩

To that end I'll distinguish between dancers and dance influencers. Hobi JM JK Tae are dancers but Hobi JM are the dance influencers. Their unique dance background influences and inspires the performances bts put out.

We can't compare mere dancers with dance artists I'm sorry. Tae Kook are great dancers but Hopemin are the dance artists of the group and without their input and vision and artistry BTS would be STB.

Vocal wise, you can't do without Jin, Hobi, Jimin and Tae💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀(in no particular order. I'll expatiate further on this hold on)

Visual wise, you can't do without all of them these days🥴

I mean exhibit A

Its embarrassing to say but- daddy pappito🥵🥵🥵🥵

Makes me want to crawl under his desk obediently🥴

But back in the day??????? Back in the day visuals was jx Jin, JM and may be Tae I'm sorry. Jm was half way in between boy, non-binary, and stud- thank God for their glow ups🤣🤣🤣🤣

I say JM was a visual because he looked more cut chiseled and met the ideal male body beauty standards which is why hybe constantly over sexualized him.

I recall Joon saying they all worked out thinking they were going to flaunt their bodies only to be told by the company JM was the only one who was going to display his body- even though he didn't want to and felt some way about it. Jin had the face, and broad shoulders, JM had the abs🥴

These days they are all visuals in their own right.

Jk is the vocal lead yes and carry most of their songs true.. but sometimes I feel Jin Hobi and Tae could easily replace him on most songs and they would be just fine😩😩😩😩😩😩😩

This is not to belittle his efforts contribution and talents at all. It's just sometimes I feel they share certain lines to certain members just so no one is left out but honestly sometimes they are just vocally redundant 🥴

Especially considering the genre of music they choose to make which really doesn't require diverse vocal ranges.

Tae does so well with low notes, Jimin and Jin do so well with higher notes. Jk cannot replace Tae or Jimin- he can do what they do, but sometimes even he complains he struggles with certain notes because if Jimin and Jin.

Tae has equally ever complained its hard to harmonize with Jm's high note.

I'm not playing favorites when I say, JM has one of the most unique voices in BTS. He and Tae to me have very different very unique vocal ranges so really they are core pillars of the group too. By that I mean we can't do without them. If this was a game, I wouldn't eliminate either one of them.

But of course, back in the day none of these members had developed their voices and talents. Jimin was but a rapper and hadn't spent much time training his voice to sing.

So within the context of their early days, JK was the vocal king of BTS which earned him lead.

Then there's Hobi and all rounder. Super underrated that one. He can sing sing, rap and dance and these days he's a visual- stage presence is impeccable, he's unproblematic, kind, generous- BTS 2.0 is going to be chaotic cos some of us are getting bias wrecked already🤣

Jk is an all rounder much like Hobi. Which means you either save him and eliminate all the others off the board or you can eliminate him and the others much like pawns will fit right into his shoes- and depending on their individual limits they can either become bishops but never Queens 🥴

Most times I feel wow, Hobi could easily double as a vocalist because he sings well, and he has a beautiful singing voice too.

So I place him on the same scale as JK😩

If I had to rank characters on the board, Hobi would be my Queen for Sure- chess reference if you play chess.

When I hear BTS, really I can't think of them as anything but 7 member group.

They will struggle without Suga's musical genius, without Hobi's dance mentorship, without Namjoon's leadership. So to me these three, Suga, Hobi, RM are quite fundamental to the day to day functioning of the group. Let's call them the core pillars of BTS.

These three alone however may not necessarily make for a global boyband on their own

For Tae, he was the fan recruit executive who could easily turn fans. He was likeable relatable, funny and a joy to watch- personally I'm trauma bonded to him especially after his Naana passed and the while hybe hiding him before debut bit🤧

As he matured he mastered the art of pleasing fans also. He knew very much what the audience wanted and he gave it to them- he's still good at giving it to them- my Fan service King🤭 Remember he kissed Jin and said he knew fans would love that? He knows us, he understands us, he's one of us 🥴

He was very popular among fans, even to this day on IG he has the biggest following out of all the boys and BTS back then was of the view putting him on thumbnails would yield high clicks. Joon ever said that to JK if I recall- unless the translations were off then🥴

BTS have a view it's Army that has made them, they rarely talk about their hard work and talents and how that is what has opened so many doors for them.

So when Joon talks about JM and Tae he's talking about in different senses I feel. For him, his talent and efforts inspired BTS to broaden their scope, take on certain songs and performances that shaped and defined them and got them their breakthrough.

Tae also helped build their fanbase and attract rabid loyal fans.

I feel that this discussion ought to be viewed in context- in the context of 7 boys from different backgrounds with varying strengths and weaknesses being held to different beauty standards.

I mean imagine hybe signing Jin on because he's beautiful- remember Joon told Jin he wanted to hear he's handsome from him because he is the most handsome out of the group?

Jin is the ideal Kdrama lead Character in kpop frfr however that's not what attracts people to him🥴

These boys, young insecure being told daily this person or that person ought to be center cos they look better than yall or they dance better than yall- you should understand how that shapes their understanding of what made them successful. But truth is they all had a part to play in their journey to success and none of them was dispensable.

For JM he's there because he's a unique dancer, yet vocally they didn't know where to place him. He wasn't even signed on to sing from the beginning but imagine if he hadn't decided to switch and just remained a rapper- hybe would have had to toss him out at some point for sheer lack of passion for rap🥴

If suga had stayed in his comfort zone and not danced......... that that I like that 😭😭😭😭

They've pushed their own limits, refined themselves, found their places in the group and I think they each bring so much to the table severally and jointly that it's impossible to attribute the success of the group to just one individual.

That said, I think for some members, their role in the group should never be understated. The dance directors Hobi, Jimin, the song producers (Suga, RM), and the social engineers (Tae, JM) whose love, kindness, patience, understanding and humanity kept them together for so many years as a group. Left to the ghetto ninjas like Jin and JK they wouldn't talk to eachother let alone vibe cos who has time to nurture relationships when they could be playing video games all day of their lives🥴

[rock2255]

What is rib flare and how to tell if you have it.

Common causes of rib flare and tips for maintaining rib flare

Most people mistakenly assume that the rib cage is a large, stiff, bony structure that has very little to do with movement and mobility. And while these characteristics allow the rib cage to protect your heart and lungs, you’d be surprised to learn that it can develop problems of its own. Rib flare refers to an abnormal rib cage positioning that has a domino effect on movement, mobility, and posture. 

Although some rib cage problems occur from trauma — like a car accident or fall — rib flare usually develops over time. Understanding what rib flare is and how you can address it can go a long way toward improved breathing patterns, core strength, and standing posture. Rib flare can even play a role in neck, hip, and back pain!

WHAT IS RIB FLARE

Have you ever noticed your rib cage poking out during an overhead exercise? It may have occurred when you increased weight or learned a new exercise. Perhaps, you felt your ribs lifting from the exercise mat during a core workout.  

This is known as rib flare, and it’s usually a sign of core weakness, instability, or both. 

HOW TO TELL IF YOU HAVE RIB FLARE

f you’re dealing with abnormal rib positioning, then you may be able to see your ribs sticking out, especially when you reach your arms overhead. You’ll be able to see it clearly when you’re lying down, too. From the side, you’ll notice a significant space between the floor and your lower back. 

NOTE: Fortunately rib flare is easy to identify

OTHER CHALLENGES ASSOCIATE WITH RIB FLARE

Aside from noticeable differences in the mirror, rib flare can cause inflammation and, in time, pain. But there are much more pertinent consequences at hand.The biggest one is a change in breathing efficiency. When you have flared ribs, your abdominal muscles struggle to activate, and there’s minimal motivation for your diaphragm (the “breathing muscle”) to work properly. As a result, you end up inhaling more air than you’re able to exhale.

ith rib flare related to pregnancy, your lumbar spine is usually the area that is affected. The bad news is, because of the length of a pregnancy, flared ribs typically hang around for a little while longer postpartum, too.

HOW TO FIX RIB FLARE

Strong core is the key to maintaining good rib health and treating rib flare. And we’re not talking about your “abs” — we’re talking about your inner core. Unfortunately, adding an ab circuit or challenging yourself to do 50 crunches every day isn’t going to fix the issue at hand.

Learning how to properly engage your core is the first step for strengthening. Without this, you’ll train the wrong muscles and see limited progress. The most common cue for activating your core is “pull your belly button into your spine.” 

There are a handful of exercises that you can do once you’ve mastered the practice of engaging your inner core muscles. You can try any of the following:

Dead Bugs

Wall Angels

Kneeling Pullovers

90/90 Bridge

NOTE: Hopefully, the biggest takeaway is to not leave rib flare untreated. Find your way to your physical therapist if you have further questions or want to dig deeper into treatment for rib flare.

[downwithpeople]

a crucial part of doing any kind of heavy lift is bracing your core. if you have twice your bodyweight on your shoulders you are going to need to keep your body stiff to stop it from crumpling like a paper cup. learning to breathe into your gut and contract your abs and obliques in such a way that it becomes armour is a skill in and of itself and a lot of people get injured because they don't know how to do it. not just lifters either

a lifting belt gives a proprioceptive cue to brace your core by giving you something to brace AGAINST. most people can lift more weight and lift it faster when they're wearing a belt. pretty much every weightlifting sport allows belt usage and there is nearly 100kg difference between the heaviest belted and beltless deadlifts.

that said, belts can also be a crutch, just like other forms of equipment. you can see lots of people on social media who act like they can't lift without a belt or that a belt will somehow fix their terrible technique. the worst thing I've ever seen is a guy muscle a failed squat up with the barbell literally on his fucking neck while his idiot buddy is filming and saying 'yeah you need a belt'.

i think i'm gonna train beltless for a while since i want to spend a few months really working on my technique. if i do that i think i should be able to really push my numbers up.

[pilatespower]

Pliates Exercise for Healthy Life

The benefits of Reformer Pilates vary from firming, higher posture and harm rehabilitation.  Energy, its specialism is 'transformer Pilates classes' balance pilates is residence to probably the most extensive of reformer pilates choices, with seven different types of lessons. Choose between reformer fundamentals, reformer, reformer barre, reformer bounce, reformer stretch, get together reformer and reformer. Pilates can strengthen those underdeveloped muscular tissues, and allow you to eliminate bad posture. "Pilates is complete co-ordination of physique, thoughts and spirit and is an extremely powerful device to make use of and have for optimum health - pilates doncaster east.

This transfer and plenty of others particularly target the abs and require you to maintain proper alignments. This challenges your stability and balance so your core is all fired up. If you are established in weight training already, Pilates will allow you to in your energy building or hypertrophy training as a outcome of you will be able to connect with the muscle tissue that you’re training in a deeper method. The higher mind-body connection that you have, the extra you shall be able to strengthen the muscle tissue you are attempting to target - pilates doncaster.

For example, that outdated sit-up is changed by the Pilates Hundred train. This includes mendacity on a mat and lifting your head and shoulders up, bending your knees to your chest earlier than extending them up in a diagonal. Then you maintain your arms along your sides, palms down and pump your arms whereas breathing one hundred occasions. Pilates isn’t going to bulk you up, nevertheless it will provide you with energy in the areas that it issues, like round your core and in your again.

We believe that every physique is different, so treating them with custom-made classes helps our shoppers have higher control of their physique and targets specific areas that need attention. Stars like Bella Hadid and Kendall Jenner have been raving about the benefits of Pilates lately, so we thought it was time to deliver you up to speed. It boosts your cardiovascular health which lets you have greater endurance all through the day. It can also assist enhance your sleep patterns meaning you usually have a tendency to have better high quality sleep and having better quality sleep means you are more probably to feel more mentally alert, energised, and extra productive. For more information, please visit our site https://pilatespower.com.au/

[fitnessmentor]

Flat Stomach in Under 30 Days: Proven Tips and Workouts

Achieve a Toned Midsection in Under a Month

Discover the secrets to sculpting a flat stomach in less than 30 days with these invaluable tips from Jeff, the expert behind Athlean X.

How to Achieve a Flat Stomach in Less Than 30 Days

Are you longing for a flat stomach but unsure where to start your journey? Look no further. This comprehensive workout regimen, spanning just 22 days, is meticulously designed to target deep abdominal muscles and foster a stronger core. Whether you aim to shed excess fat or already boast a lean physique, this program will propel you toward a flatter, more defined midsection.

Why 22 Days Matter

The research underscores the significance of consistency in habit formation, pinpointing the 22-day mark as pivotal. By committing to this home-based abdominal workout for a mere three weeks, you're priming your body for change and instilling lifelong fitness habits that can endure beyond the program's duration.

A Plan for Everyone

Even if you currently carry a higher body fat percentage, investing your time in this regimen holds immense value. While achieving a chiseled six-pack within the 22-day timeframe may be ambitious, the habits cultivated during this period can be transformative. Remember, it's the sustainable lifestyle changes that truly make a difference.

Nutrition: A Cornerstone of Success

While dedicating yourself to this workout plan, pay attention to the crucial role of nutrition. As the saying goes, you can't out-train a poor diet. To reveal your abs and attain a flat stomach, prioritizing healthy eating habits is paramount. Strike a balance between nutritious choices and occasional indulgences to optimize your results.

Discover the Power of Core Activation

The beauty of this program lies in its focus on activating the often-neglected muscles of the transverse abdominis and pelvic floor. Strengthening these core muscles tightens your waistline and enhances overall stability, even at rest.

A Step-by-Step Guide to Success

Divided into three phases spanning seven days each, this 22-day plan gradually builds core strength and control. Let's explore each phase in detail:

Phase 1: Foundational Static Holds (Days 1-7)

During the initial week, emphasis is placed on mastering static holds to engage and activate deep core muscles effectively. Perform the following exercises mindfully, focusing on precise muscle activation:

Static Supine TA Hold

Static Hollow TA Hold

Static V-Sit TA Hold

Static Plank TA Hold

Static Elevated Plank TA Hold

Static Kneeling TA Hold

Static Standing TA Hold

Phase 2: Dynamic Movement (Days 8-14)

In the second week, dynamic movements are introduced to further enhance core strength and stability. These exercises add a new dimension of challenge to your core muscles:

Supine Flutters

Hollow Rocks

V-Sit Drifts

Plank Step Outs

Knee Drives

Kneeling Walkouts

Standing Walkouts

Phase 3: Refinement (Days 15-22)

As you enter the final stretch of the program, the focus shifts to refining your technique and maximizing core engagement. Decrease the number of static holds while increasing the intensity and duration of dynamic movements:

Static exercises: 10 reps x 20 seconds

Dynamic exercises: 5 reps x 20 seconds

Commit to this structured plan; in less than a month, you'll be well on your way to achieving the flat stomach you've always desired.

[immortal-lov3r]

a beginners guide to different workout styles.

this is your personalised guide to different workout styles! please remember i am not a personal trainer or a fitness coach! this is just a beginners guide to workouts!

personally, i like to switch my workout routine from a basic ab workout to Pilates to yoga, or do all.

first off.

Pilates

Pilates is becoming very popular lately so lets break down the basics. originally called “contrology”, this exercise was created in the early 20th century by Joseph Pilates. Pilates is a form of strength training, although it may not look it. It benefits people of all ages and skill levels because it’s a low impact exercise method that aligns the body, creating strength through muscular balance. practising Pilates has countless benefits, which includes: improved flexibility, better posture, improved coordination and balance, increased lung capacity and much more. Pilates practice improves muscle strength and tones in the core muscles, as well as shoulders, arms, legs, and feet.

The six Core Principles of Pilates include: Breathing, Concentration, Centering, Control, Precision, and Flow.

Yoga

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. yoga originated in ancient India, the word yoga is derived from the Sanskrit root yuj, meaning “to yoke,” or “to unite”. the practice aims to create union between body, mind and spirit, as well as between the individuals self.

the four traditional paths of yoga are:

Bhakti (devotion)

Karma (action/selfless service)

Jnana (knowledge/self-study)

Raja (self discipline/practice)

HIIT

HIIT exercises involve short bursts of intense movements followed by brief periods of rest or low-intensity activity. HIIT is a type of interval training exercise. HIIT fitness are designed to burn fat and build muscle fast. Because of the high-intensity, HIIT workouts aren't meant to be done every day. your body cannot sustain the high intensity physically and mentally everyday

cardio

cardio is shorthand for cardiovascular training, and it includes any exercise such as running, cycling, or dancing. anything that elevates your heart rate. cardio is jumping rope, running stairs, walking , rowing, cycling, and HIIT. some benefits of cardio are it burns fat and calories making it easier to lose weight ,enhances sleep quality, lowers stress levels, promotes feeling good, reduces risk of heart attack, high cholesterol, high blood pressure, diabetes.

i will hopefully be posting more posts on the health and workout side rather than advice and self care!

once again please send through requests for posts if you would like!

[ajcorectology]

I’m excited to announce that Ab-Ribbon is now available for purchase! Many of you who have done the online Boot Camp for the past couple of years, you know how much hard work has gone into evolving this product with feedback, especially in response to the online workout!

The tactile feedback that you get from this little ribbon that you wear at the base of your ribs, has made the difference for many between partial recruitment and full recruitment of the core during both functional and core training.

You can use it to improve your core functioning, using your breathing core in any workout… I highly recommend trying the hypoxic workouts because I cue the use of the Ab-Ribbon throughout the entire movement cycles. I’m running a special on the online platform for 50% off a year membership. I’m also offering, as a thank you, a free 15 minute consult for anyone who takes advantage of this offer for the next week. I usually don’t have time in my schedule for this, so take advantage because I would love to meet you over the next week!

COMMENT HYPOXIX below to get your coupon code! ❤️❤️ AJ

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[fitnessbeautyarts]

Strength training is a valuable component of a dancer's training regimen. It aims to enhance muscular strength, endurance, and overall performance while reducing the risk of injury. Dancers often focus on specific muscle groups crucial for their routines, such as core, legs, and upper body. Incorporating bodyweight exercises, resistance training, and functional movements helps improve stability and balance, which are essential for executing intricate dance moves. Strength training also contributes to better posture, alignment, and flexibility, enhancing the aesthetic aspect of dance. However, it's important to tailor the training to the dancer's style and needs, avoiding excessive muscle mass gain that could hinder flexibility. Collaborating with fitness professionals or trainers experienced in working with dancers ensures a balanced strength training routine that complements their artistry and overall health. When it comes to dance performance, strength training is often overlooked. However, incorporating strength training into a dancer's training regimen can make all the difference in their performance. Not only can it improve technique and endurance, but it can also prevent injuries. Strength training for dancers focuses on building strength in specific muscle groups that are essential for dance movements. By targeting these muscles in a dancer's workout routine, they can enhance their performance and reduce the risk of injury during rehearsals and performances. Key takeaways: Strength training can improve a dancer's technique and endurance. Targeting specific muscle groups through strength training can enhance dance performance and prevent injuries. Understanding the Anatomy of a Dancer To truly appreciate the benefits of strength training for dancers, it's essential to understand the anatomy of a dancer. Dancers rely on a complex network of muscle groups to execute precise movements with grace and fluidity. From the core to the extremities, every muscle plays a vital role in a dancer's performance. The muscles used in dance can be broadly classified into four categories: the core muscles, the leg muscles, the arm muscles, and the back muscles. The core muscles, which include the abs and back muscles, are essential for maintaining balance and stability. The leg muscles, such as the quadriceps, hamstrings, and calf muscles, are responsible for supporting the body during jumps, turns, and lifts. The arm muscles, including the biceps, triceps, and deltoids, are crucial for arm movements and partner work, while the back muscles help dancers maintain a tall and lifted posture. Key Muscle Groups for Dancers Here's a closer look at some of the key muscle groups that dancers rely on: Core Muscles Leg Muscles Arm Muscles Back Muscles Rectus abdominis Quadriceps Biceps Erector spinae Transverse abdominis Hamstrings Triceps Latissimus dorsi Obliques Calf muscles Deltoids Trapezius Lower back muscles Gluteus muscles Forearm muscles Rhomboids As you can see, a dancer's musculature is highly specialized, and each muscle serves a specific purpose in the execution of dance movements. Understanding the interplay between these muscle groups is crucial for designing an effective strength training program for dancers. Designing a Strength Training Program for Dancers Designing a strength training program that caters to the unique needs of dancers is crucial for achieving optimal results. A well-rounded program should include exercises that target the specific muscle groups used in dance, while also improving overall fitness and performance. Before starting any program, it is essential to establish clear goals and objectives. Dancers should identify areas that need improvement and set realistic targets for the desired results. For instance, a dancer may aim to improve overall strength and endurance or focus on specific elements, such as turns or jumps. Elements of a Dancer-Specific Strength Training Program

Description Balance and Stability Exercises These exercises focus on improving balance and stability, which are essential for executing precise movements and maintaining proper form during performances. Resistance Training This type of training uses weights or resistance bands to target specific muscle groups used in dance. Dancers should aim to achieve a balance between improving strength and maintaining flexibility. Cardiovascular Exercises These exercises promote endurance and overall cardiovascular health. Dancers can incorporate activities such as running, cycling, or swimming into their routine for a well-rounded workout. Strength training exercises for dancers should focus on targeting the muscles used in dance, such as the legs, hips, abdominals, and back muscles. Some of the most effective exercises include squats, lunges, planks, and bridges, among others. A strength training program should also incorporate stretching and flexibility exercises to help prevent injury and improve range of motion. It is important to note that dancers should always listen to their bodies and avoid overtraining or pushing beyond their limits. Gradual progression is key, with small increases in weight or intensity over time to avoid injury or burnout. Overall, designing a strength training program that focuses on the unique needs of dancers can lead to improved performance, less risk of injury, and enhanced overall fitness levels. Benefits of Resistance Training for Dancers Resistance training is essential for dancers to build overall strength and improve muscle function. It is an effective way to increase muscle mass, which can help dancers with their lifts, jumps, and turns. One of the main benefits of resistance training for dancers is increased muscle strength. Dancers rely on their muscles to generate power and perform movements with precision and control. Resistance training helps to build muscle strength by working the muscles against an external force, such as weights or resistance bands. As dancers become stronger, they are able to perform more challenging movements and techniques. Resistance training also improves stability and body control, which are crucial for dancers to maintain proper alignment and balance during movements. Strong muscles can help prevent injury by providing support to the joints and reducing the risk of overuse injuries. Resistance training can also improve muscular endurance for dancers. Endurance is important for dancers to maintain their energy and performance level throughout a long rehearsal or performance. Resistance training can help dancers improve their endurance by increasing the number of repetitions they are able to perform without fatigue. Incorporating resistance training into a dancer's training regimen can also enhance their overall body awareness and coordination. The Role of Plyometrics in Dance Training Plyometrics, also known as jump training, is a form of exercise that involves explosive movements designed to increase power and speed. For dancers, plyometric training can be an effective way to enhance agility, coordination, and explosiveness on stage. Plyometric exercises involve quick bursts of movement, such as jumps, hops, and bounds. These exercises challenge the body to exert maximum force in a short amount of time, which can translate to faster movements and improved performance on stage. When incorporating plyometrics into dance training, it's important to start with lower-intensity exercises and gradually build up to more advanced movements. Beginner exercises may include squat jumps, standing broad jumps, and lateral bounds. As dancers progress, they can add more challenging movements, such as single-leg jumps, tuck jumps, and depth jumps. Plyometric exercises can be incorporated into a dance training program once or twice a week, depending on individual needs and goals. It's important to allow for adequate recovery time between plyometric sessions to prevent injury and avoid overtraining.

Enhancing Flexibility Through Strength Training While strength training is commonly associated with building muscle mass and increasing strength, it can also be a valuable tool for improving flexibility in dancers. By targeting specific muscle groups and incorporating active stretching techniques, strength training can help dancers increase their range of motion and prevent injury. When designing a strength training program for improved flexibility, it is important to focus on exercises that target the major muscle groups used in dance, such as the quadriceps, hamstrings, glutes, and calves. These muscles are essential for executing movements such as jumps, turns, and lifts, and require both strength and flexibility to perform optimally. In addition to traditional strength training exercises, incorporating active stretching techniques can also improve flexibility. Active stretching involves contracting the muscles being stretched, which can improve joint stability and range of motion. Exercises like lunges, squats, and leg lifts can be performed with an added focus on contracting the muscles during the movement, helping to improve both strength and flexibility. It is important to note that when performing strength training exercises for flexibility, it is essential to maintain proper form and avoid over-stretching. Over-stretching can lead to injury and reduce overall mobility. Additionally, stretching should always be preceded by a proper warm-up to prepare the muscles for the added stress. By incorporating strength training exercises and active stretching techniques into their training regimen, dancers can improve their flexibility and reduce the risk of injury. With increased range of motion and joint stability, dancers can perform more fluidly and with greater ease, enhancing their overall dance performance. Nutrition Tips for Dancers Engaged in Strength Training Proper nutrition is crucial for dancers engaged in strength training to achieve optimal results. A well-balanced diet with adequate protein, carbohydrates, and healthy fats can support muscle growth and repair, as well as provide energy for intense workouts. Here are some nutrition tips for dancers to consider: Stay hydrated: It's essential to drink enough water before, during, and after workouts to prevent dehydration. Aim for at least eight glasses of water per day, or more if you're sweating heavily. Eat a balanced diet: Dancers need a variety of nutrients to support their active lifestyle. Focus on consuming whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains. Choose healthy sources of protein: Protein is essential for building and repairing muscle tissue. Opt for lean sources of protein, such as chicken, fish, tofu, beans, and lentils. Include healthy fats: Healthy fats can provide sustained energy and support overall health. Good sources of healthy fats include nuts, seeds, avocado, and olive oil. Avoid processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, which can negatively affect performance and overall health. Limit your intake of processed foods and opt for whole, nutrient-dense foods instead. By following these nutrition tips, dancers can ensure that they are fueling their bodies with the nutrients they need to perform at their best. Injury Prevention Strategies for Dancers When it comes to dance training, injury prevention is crucial. Strength training is one of the most effective ways to reduce the risk of injuries in dancers. By targeting specific muscle groups, dancers can improve their stability and develop better body control. Here are some injury prevention strategies that dancers should incorporate into their strength training routines. Focus on Core Stability Core stability is essential for dancers, as it helps to maintain proper body alignment and balance. Exercises like planks, bridges, and abdominal crunches are great for targeting the core muscles.

By strengthening the core, dancers can reduce the risk of injuries to the back, hips, and knees. Train for Mobility Dancers require a high degree of mobility to perform their moves effectively. However, mobility can be limited by imbalances and tightness in the muscles. Incorporating exercises like lunges, squats, and leg swings into the strength training routine can help to increase mobility and flexibility in the hips and legs. Include Plyometric Exercises Plyometric exercises are designed to help build explosive power and agility. Incorporating exercises like jump squats, box jumps, and plyometric lunges into the training routine can help dancers to develop the strength and coordination needed for high-intensity dance moves. However, it's important to start slowly and gradually increase the intensity of these exercises to avoid injury. Stretch Regularly Stretching is essential for maintaining flexibility and preventing injuries in dancers. Active stretching, which involves stretching the muscles while they are under tension, is particularly beneficial for dancers. Incorporating stretching exercises into the strength training routine can help to increase range of motion and reduce the risk of muscle strains and sprains. Listen to Your Body It's important for dancers to learn to listen to their bodies and recognize when they need to rest or take a break. Overtraining can lead to burnout and increase the risk of injuries. Dancers should plan their training schedules carefully and incorporate rest days into their routines to allow muscles to recover and prevent injuries. Training Schedule and Progression for Dancers Creating a training schedule and tracking progress are essential for dancers engaged in strength training. It ensures that they stay on track, avoid overtraining, and achieve their goals. Here are some tips to help you create a training schedule and track your progress: Create a Training Schedule When creating a training schedule, consider your dance performance schedule and the demands it places on your body. It is important to balance strength training with rest days, cross-training, and performance preparation. Strength Training Rest Days Cross-training Performance Preparation 2-3 times per week 1-2 days per week 1-2 days per week 1-2 days per week Gradually increase the intensity and duration of your strength training sessions over time. Include a variety of exercises that target different muscle groups and movement patterns. Incorporate warm-up and cool-down exercises to prevent injuries and aid recovery. Track Your Progress Set specific, measurable, realistic, and time-bound (SMART) goals for your strength training program. Use a journal, app, or spreadsheet to track your progress. Record the weight lifted, number of sets and reps performed, and any improvements in your dance performance. "What gets measured gets managed." - Peter Drucker Use the data collected to make adjustments to your training schedule and exercises as needed. Celebrate your progress and successes along the way! Cross-training for Dancers While strength training is essential for dancers, cross-training can provide additional benefits to their overall fitness and performance. Adding variety to your training regimen can strengthen different muscles, prevent boredom, and reduce the risk of injury. Consider incorporating exercises that complement your dance training, such as Pilates, yoga, or swimming. These activities can improve flexibility, balance, and body awareness, as well as reduce stress and promote relaxation. Cardiovascular exercises like running, cycling, or HIIT can also enhance your endurance and help you build stamina for longer dance performances. Additionally, resistance band exercises can provide a low-impact alternative to traditional weightlifting and offer a convenient way to train on-the-go. Remember to incorporate cross-training activities in moderation and avoid overexertion, especially during periods of intense dance training.

Balance is key in achieving optimal performance as a dancer. Click here for information about How To Make Fake Flowers Float Milk Bath Mental Strength and Resilience in Dance Training In addition to physical strength, mental strength and resilience are crucial for success in dance training. Strength training can help build these qualities by providing a sense of accomplishment and confidence in one's abilities. By pushing through challenging workouts and achieving strength goals, dancers can develop discipline, focus, and determination. These mental attributes can be applied to dance practice, performances, and daily life. It's important to remember that progress in strength training is not always linear and setbacks may occur. However, setbacks can be viewed as opportunities for growth and improvement. By adopting a growth mindset, dancers can build mental resilience and overcome obstacles in their training. Setting realistic goals and regularly assessing progress can help make mental resilience a habit. Celebrating small victories and taking note of areas for improvement can help dancers stay motivated and focused on their goals. In addition to strength training, other activities such as meditation, journaling, and therapy may also help build mental strength and resilience. Taking care of mental health is just as important as physical health in dance training. "The greatest glory in living lies not in never falling, but in rising every time we fall." - Nelson Mandela Recovering and Resting in Strength Training While strength training is essential for dancers, it's equally important to ensure that the body is given enough time to recover and rest. Recovery is crucial for muscle repair, growth, and injury prevention. Here are some guidelines to follow: Guidelines for Recovery Guidelines for Rest Rehydrate: Drink plenty of fluids, especially water, before, during, and after workouts to replenish lost fluids and electrolytes. Take breaks: Avoid overtraining and allow the body to rest every 3-4 days by taking a day or two off from strength training. Foam rolling: Use a foam roller to massage and loosen tight muscles and fascia. Sleep: Aim to get 7-8 hours of sleep every night to promote muscle recovery and growth. Stretching: Include static and dynamic stretching exercises in your routine to improve flexibility and prevent injuries. Repair: Use rest days to allow the body to repair and rebuild muscles. It's important to listen to your body and adjust the training program as needed. Overtraining can lead to burnout and increase the risk of injuries, so it's essential to strike a balance between training and adequate rest. Tips for Assessing Progress and Adapting Strength Training Assessing progress is essential for any training program, including strength training for dancers. Here are some tips to help you evaluate your progress and adapt your training to achieve your goals: Set Specific Goals: Define your goals and objectives, and break them down into achievable milestones. This helps you track your progress and make adjustments to your training plan. Measure Your Performance: Use quantitative and qualitative measures to evaluate your performance. Track your strength gains, endurance, and flexibility, as well as your dance technique and choreography execution. Adjust Your Training: Adapt your training program based on your assessments. Increase or decrease the intensity and frequency of your workouts, target specific muscle groups, and incorporate new exercises to challenge yourself. Take Rest Days: Rest is crucial for muscle recovery and injury prevention. Schedule rest days into your training plan and listen to your body to avoid overtraining or burnout. Stay Focused and Motivated: Keep a positive mindset and stay committed to your training goals. Celebrate your progress and use setbacks as opportunities to learn and improve. By following these tips,

you can effectively track your progress, adjust your training, and achieve your dance performance goals. Conclusion: Unleash Your Dance Potential Through Strength Training As a dancer, incorporating strength training into your training regimen can have a transformative effect on your performance. By improving your technique, endurance, muscle strength, and injury prevention, you can unlock your full potential as a dancer. Remember that understanding the anatomy of a dancer and designing a strength training program specifically tailored to your needs is key to ensuring optimal benefits. Incorporating resistance training, plyometrics, and active stretching can also enhance your performance and prevent injuries. It's important to prioritize nutrition, injury prevention, and mental strength in your training. By creating a balanced training schedule and incorporating cross-training activities, you can maintain variety in your training while avoiding burnout. Adequate rest and recovery are also essential to help you reach your goals. Remember to assess your progress and make adjustments to your training program as needed. With dedication, focus, and discipline, you can unleash your dance potential through strength training. FAQ Q: What are the benefits of strength training for dancers? A: Strength training can improve technique, endurance, and help prevent injuries. Q: Which muscle groups do dancers rely on? A: Dancers rely on key muscle groups such as balance, flexibility, and core strength. Q: How can I design a strength training program for dancers? A: A balanced program with resistance training and cardiovascular exercises is important. Include dancer-specific exercises. Q: What are the benefits of resistance training for dancers? A: Resistance training increases muscle strength, stability, and body control, helping with lifts, jumps, and turns. Q: What is the role of plyometrics in dance training? A: Plyometrics can enhance explosive power, agility, and coordination for dancers. Q: Can strength training improve flexibility for dancers? A: Yes, strength training can improve flexibility. Active stretching can be incorporated to increase range of motion and prevent injuries. Q: What kind of nutrition is important for dancers engaged in strength training? A: Proper hydration, balanced meals, and adequate protein intake are crucial for muscle recovery and growth. Q: How can strength training help prevent injuries for dancers? A: Strength training can reduce the risk of common dance-related injuries when specific exercises and techniques are applied. Q: What is the recommended training schedule and progression for dancers? A: Gradual progression and rest days are important to avoid overtraining and burnout. Q: What is the role of cross-training for dancers? A: Cross-training can complement strength training and enhance overall fitness and performance. Q: How does strength training contribute to mental strength and resilience in dance training? A: Strength training helps build confidence, discipline, and focus in dancers. Q: Why is recovery and rest important in strength training for dancers? A: Recovery techniques such as foam rolling, stretching, and proper sleep are crucial for optimal performance. Q: How can I assess progress and adapt strength training for dancers? A: Set goals, track performance, and make adjustments to the training program as needed. Q: What is the importance of incorporating strength training for dancers? A: Strength training can unlock dancers' full potential and significantly enhance their performance.

[productsreviewings]

In terms of working your core, not all stomach workout routines are created equal. In reality, there are workout routines that specialists really need you to cease doing, and sit-ups and crunches are on the high of the listing. In accordance with Harvard Well being PublicationsSit-ups will be doubtlessly dangerous to the again, as you are pushing your curved backbone into the ground, whereas flexing upwards.However what do you have to do as an alternative? Health teacher Courtney Fisher shares an intermediate ab circuit that works your complete midsection in simply 4 workout routines. There are 5 major stomach muscle tissue you must goal when working your core: the inner and exterior obliques, rectus abdominus, transversus abdominis, and pyramidalis. It's also vital to work the erector spinae muscle tissue and pelvic flooring muscle tissue. A reminder that a sturdy core is way more than only a flat abdomen. Core power and stability are vital for general health, and strengthening your core may help you run quicker, elevate heavier, and stroll with higher posture. If seen ab muscle tissue are your purpose, sadly, the quantity of ab workout routines will not make a distinction in case your physique fats share is simply too excessive. right here The way to calculate your physique fats shareAnd why it issues. No tools for a burner exercise The exercise consists of 4 completely different workout routines that you just full for 2 to a few rounds. Fisher recommends resting for 1 minute between rounds, so you may actually push your self for the variety of reps. As a reminder, should you're new to train otherwise you're returning to train after an harm, it is a good suggestion to examine your kind with a private coach earlier than including reps. Doing ab workout routines with incorrect kind can put you susceptible to harm. Tuck ins: 20 occasions To do a tuck in, or ab tuck, begin in a seated place, together with your legs straight out in entrance of you.Preserve your arms at your sides, together with your fingers dealing with your ft.Preserve your physique weight again till you may really feel your abs working.Interact your core, elevate your physique weight and, on the similar time, deliver your knees towards your chest.Return to your beginning place. That one is consultant.Reverse hand to toe contact: 10 occasions per facet, 20 occasions complete Start by mendacity in your again, stretching your legs and arms.Interact your core and crunch your proper arm, whereas on the similar time, elevate your left leg to the ceiling.Attain your fingers to your ft - it does not matter if they do not contact.Lengthen again to your beginning place, that is one rep. Repeat the identical process on the other facet.Ensure you maintain your decrease again pressed into the bottom for this train to keep away from arching your again.Hole physique maintain: 30 seconds Start by mendacity in your again, stretching your legs and arms.Carry your arms, head and neck off the bottom and on the similar time, elevate your ft just a few inches off the mat.Squeeze your core and maintain right here.Preserve your eyes in your ft - In the event you really feel an excessive amount of stress in your neck, decrease it to the mat or calmly help your neck with one hand.Plank Rainbow: 20 occasions To do a plank rainbow, or a plank hip dip, begin in a plank place in your forearms. Consider making a straight line out of your heels to the crown of your head. Interact your core – consider sucking your stomach button towards your backbone.Twisting out of your core, decrease one hip down towards the mat, then the opposite. Preserve switching back and forth.Bear in mind the motion ought to come out of your obliques, not your legs - maintain desirous about shifting out of your core.Extra from Tom's InformationRight now's finest dumbbell offers

[stellarbodiesatl]

What are the different types of workout classes Atlanta?

There are so many different types of workout classes Atlanta out there these days. It can be hard to decide which one is right for you. Do you want to sweat it out in a high-intensity interval training class? Or maybe you're looking for a more relaxed yoga class.

Here's a quick rundown of some of the most popular workout classes Atlanta:

High-intensity interval training (HIIT): These classes are all about getting your heart rate up and pushing your limits. They're usually pretty short, around 30 minutes, but they're intense. You can expect to do a lot of sprinting, jumping, and lifting in HIIT classes.

Yoga: Yoga is a great way to stretch and strengthen your muscles. There are lots of different types of yoga, so you can find a class that's right for your fitness level.

Pilates: Pilates is a great workout for toning your muscles and improving your posture. It's a low-impact workout, so it's perfect for people looking for a gentler workout.

Barre: Barre classes mix ballet, Pilates, and yoga. They're great for toning your whole body and usually have awesome music to keep you motivated.

Cycling: Cycling classes are a great cardio workout. They're usually set to fun, upbeat music, and you can go at your own pace.

Zumba: Zumba is a fun, high-energy workout that combines dance and aerobics. It's a great way to get your heart rate up and burn some calories.

There are so many different types of midtown gyms Atlanta, so it's easy to find one that's right for you. Whether you're looking for a high-intensity workout or a more relaxed class, there's something for everyone. So get out there and try some new workout classes!

Most challenging workout classes Atlanta

Some challenging classes are:

CrossFit is a high-intensity, functional fitness program that combines weightlifting and calisthenics with gymnastics and endurance exercises. It's been around since 2000 and has grown in popularity. The program includes deadlifts, squats, pull-ups and other exercises performed at high intensity with short rest periods between exercises (as little as 10 seconds).

P90X is a 90-day workout program developed by Tony Horton that uses resistance bands, weights and body-weight exercises to get you in shape fast.

The program consists of 12 DVDs that can be used individually or together for maximum results. If you want to try P90X but need some guidance, several resources are available for beginners' workouts based on specific goals like fat loss or muscle gain.

Insanity MAX:30 is another popular Beachbody workout program requiring participants to do 60 minutes of cardio and resistance training with little rest between each set of exercises.

The program includes six different workouts that focus on different body areas, including chest/back/shoulders, legs/abs/buttocks, arms/shoulders/back/core and full-body blast with cardio finisher sections mixed into each one so there's no break from the action!

Final words

If you like to workout at home or in the gym, then you should consider taking a class. Most of the time a class has a focus that is designed to target your specific goals.

Having someone designing and leading the workout with you will increase your motivation to follow along and also provide some accountability. You'll build new friendships, meet people and participate in the journey together. Midtown gyms Atlanta is fun and can really help you push yourself to your own limits.

[bettertonki]

Whats keeping me fro abs

Whats keeping me fro abs free#

I also strength train five times a week focusing on heavy, compound movements. As a taller woman with a long torso, it's a little easier for me to get a six-pack. A lot of people don't talk about how much genetics determine at which body fat percentage you see your six-pack. “The secret to my success is genetics and years of consistency with strength training and diet. Complementary to this, I believe that whey-protein is a crucial ingredient needed for getting the six-pack abs in the first place, but also maintaining them.” - Anna Nielsen Try a calorie deficit As weightlifting contributes to muscle growth, kickboxing helps reduce the fat layers of the abdominals. Both workout types impact the core in different fronts. What I like to call ‘my secret” of getting and maintaining 6 pack abs for me has been the combination of weightlifting and kickboxing. “I have been doing weightlifting at the gym and kickboxing for more than five years now. Tracking your progress is incredibly helpful as you can see how far you've come.” - Marie Salbuvik Changing your diet and exercising more is a lifestyle change and it takes time to get to where you want to be. Don't give up if you don't get results instantly. Ab exercises that involve weights will speed up your efforts but remember in general it takes 6 weeks before you notice a difference in your body, eight weeks for your close friends and relatives to notice and 12 weeks for the rest of the world to notice. If your ultimate aim is to get a 6 pack you need a combination of a healthy diet and ab exercises. High fiber foods are important as they help you to feel fuller for longer meaning you are less inclined to snack between meals. Having said that everyone needs lots of leafy greens in their diet as well as protein and fiber. Personally, I follow a gluten-free plant-based diet but everyone is different and their bodies have different needs so you need to find a diet and lifestyle that works for you. “If you want to get abs you need to change your diet. Related: How Did Kate Hudson Shed Her Baby Weight? Think of it as a lifestyle change After a few months, I found myself in better shape than I’d been in my life and there I discovered my newly crafted six-pack.” - Lori Cheek Most of these classes were recorded so can be done at a later time but there was something nice about the energy and knowing you’re in this with someone else in real-time … It was also a nice break from my entrepreneurial grind and I got in several workouts throughout the entire day.

Whats keeping me fro abs free#

I started following every NYC gym, fitness and wellness brand on Instagram and while working from home, whenever a free live IG class started, I’d pop up and workout for a bit. Pre-COVID, I’d hit the gym religiously every day but when I found myself isolated, I lost my rhythm. I found that it became so fruitful for both my physical and mental health during such a difficult time. “At the beginning of the pandemic, I tried to stay fit and healthy by exercising like a banshee every day. Also, abs are one area of your body that you can work often, so I do a short 5-minute ab workout daily that works every section but I mix up the exercises every few days.” - Lynn Montoya Take advantage of workouts on social media “First and foremost, I eat real food, rarely eat out and I never eat fast food or processed foods.

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Start exercising today to improve Your Life Tomorrow

Fitness is more than being attractive. It also helps to live longer and can improve the quality living. It is imperative to adopt an uninhibited life style that gives you the energy for the rest of your the rest of your life. These suggestions will can help to get on the right track to an active and healthy way of life. fatty liver diet chart

Do you struggle to dedicate time dedicate to working out? Divide your workout time into two sessions. Instead of running an hour, run on two distinct occasions for 30 minutes throughout the day.

It's not a problem in this case.You could also consider alternatives to fitness.Biking is an excellent method to get some exercise in and reduce the amount of gas you use.

A strong core is essential for a balanced fitness. A strong core can help during every exercise. Sit-ups are a great way to strengthen to strengthen your muscles in the middle. They also allow you to rotate between sides. This will help your abs perform longer and more intensely.

Perform the exercises you dislike to overcome your dislike for them. This is because most people stay away from exercises they are likely to be their weakest. You can conquer your weak exercises by regularly doing them until you're a pro at them.

Tennis players make use of this trick to increase the strength of their forearms. Set a news printed on the table, or another surfaces that are smooth. The paper should be rolled up in your handwriting for about 30 minutes.

This will increase the chance that you'll be more likely to stick with your workouts.Your cash will already be invested. You'll want to purchase what you'll do.

Stretch your muscles in between workouts. It is recommended to stretch for around 30 seconds at one time. The research has proven that men have improved their strength by around 20 percent through stretching. This to increase the strength. Stretching can also decrease the risk of being injured.

Utilizing the time between commercials to exercise, you could have a major impact on your fitness.

It is possible to do this using your pulse as you get up after an exercise.

Weight lifting can help you improve your endurance for running. For some reason, runners don't connect their sport with lifting weights however they ought to. Studies have shown that runners sprint faster and further than those who don't.

Do not put your thumbs on the bars while doing exercises such as pullup/pulldown lat exercises. You'll be able to concentrate on your main back muscles by placing your thumb on top of the index of your finger. While this might feel odd, it is actually a way to focus on different muscles.

This can actually inspire your children to become more involved.

It is crucial to ensure that you consume plenty of water. It is easy to become dehydrated because of the muscles that rub together.

It is recommended to work at a minimum of 3 or 4 days each week, as rest is vital to the well-being of this muscle group.

You can mix up your fitness routine. There are numerous reasons to why this is important. One reason to mix the workout routine is that repeating the same exercise every day can be boring! If you let your body to be accustomed with your exercise routine it will work harder and may not achieve the results you desire. Keep your exercises.

It is recommended to allocate at least an hour or so each day to engage in a fitness routine. You may be missing out on some excellent opportunities to increase the amount of free time by focusing on fitness when you allow your whole day to take up sedentary activities.There are often times of pause during the day, which is a good time to incorporate to your physical activity.

Training for strength is essential in order to alter the way you move your body functions and help you to build lean muscle instead of bulk. Strength training boosts your metabolism, and the greater the amount of calories that you use up even when you're not working. Be sure that every muscle group gets rest for at least one day in between training sessions.

Ask a dietitian for advice to improve your diet. You're aware that you have remove the unhealthy foods from your diet, but do you know how exercising is likely to affect your diet?

Find a few people who be supportive of your efforts. Request your friends to exercise with you, or even try to establish relationships with others who exercise. Exercise with other people is enjoyable and helps keep the spirit of being motivated.

One of the best fitness tips for cyclists is to lean their body forward while going upwards on bikes. This helps keep the weight down and helps keep your front wheel in the road.

Are you playing a game that you'd prefer to play better than you currently? If your eye has been trained to concentrate on only the ball and the ball, it is easy for you to keep your body following your instructions and be productive. Start with looking at and focusing on objects far away, and then focus on something close to you.

Dive bomb push-ups are a challenging variant of the standard pushup. Dive bomb push-ups are done using your back to arch while placing your hands and feet on the floor. Then move your start position. This exercise is excellent to build up your chest.

The most crucial element that is connected to your fitness regimen. A healthy breakfast is crucial if you are looking to be successful in your morning of exercise.

Training on the spot is not beneficial for people who are overweight.

Outdoor play with your kids is a wonderful method of exercising. Any physical activity even fun can benefit not just your family but also you.

Always seek out innovative ways to boost your fitness and improve your overall health. If you are looking to increase your fitness level, you should follow the tips in this article.

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African zumba music

īesides its high calorie burning benefit, Zumba can help lower the risk of heart disease, reduce blood pressure and bad cholesterol, and increase good cholesterol. Some of the classes are specifically aimed at elderly people, to help them build strength, improve motion and posture, and socialize. īecause Zumba offers different options, proponents of the Zumba program claim that it is safe for all ages, meaning that anyone from age 0 to 100 can participate in this form of aerobic exercise. So, if a person successfully burns 500 calories in each day's workout, then they can lose one pound of weight in a week as one pound of fat contains about 3500 calories. A study shows that a person burns 300 to 900kcal with an hour-long Zumba exercise. Zumba is a total-body cardio and aerobic workout, which provides a large calorie consumption. By 2019, there are more than 100,000 Zumba instructors around the world. Zumba instructors have the option to become ZIN™ Members (Zumba Instructor Network members) to receive monthly music and bimonthly training DVDs to assist with the creation of music and choreography for their personal Zumba classes.

A Plate by Zumba is an e-learning program to learn about healthy eating habits.

Their live classes stream on BabyFirstTV.

Zumbini is a class for babies and children at the ages of 0–3 years old and their caregivers.

This speciality combines high intensity interval training with Synced Music Motivation.

Strong Nation (Previously known as Strong by Zumba) was launched in 2016.

Zumba Sentao is a chair workout that focuses on using body weight to strengthen and tone the body.

Zumba Gold-Toning is a toning class for older participants with goals of improving muscle strength, posture, mobility, and coordination.

classes are designed for children between the ages of 7 and 11.

Zumbatomic, Zumba Kids and Zumba Kids Jr.

These classes usually last 30 minutes and feature strength exercises on various stations in timed intervals.

Zumba in the Circuit combines dance with circuit training.

Moves have been specially adapted to combine the same dance movements used in a Zumba Fitness class with those used in aqua fitness classes. The instructor leads the class poolside while participants follow in shallow water.

Aqua Zumba classes are held in a swimming pool.

This type of Zumba class provides participants with a cardio workout and strength training. It targets the abs, thighs, arms, and other muscles throughout the body.

Zumba Toning is for people who do their workouts with toning sticks.

Zumba Step is a lower-body workout that incorporates Zumba routines and step aerobics with Latin dance rhythms.

Zumba Gold is a low impact, lower-intensity version of a typical Zumba class.

There are ten types of classes, for different levels of age and exertion. The music comes from the following dance styles: cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, hip hop music, axé music and tango. In one Zumba class, a person can burn up to 600 kcal, depending on the energy put forth. Zumba classes are typically about an hour long and are taught by instructors licensed by Zumba Fitness, LLC. Classes Īn instructor coaches a Zumba class in a fitness center There are four basic rhythms: salsa, reggaeton, merengue and cumbia, and each basic rhythm has four core steps. Zumba choreography is composed using all or some of the sixteen core steps. The original name was "Rumbacize", a portmanteau of rumba (a Spanish word for "party" and various dances) and Jazzercize. Castilian and Latin American Spanish, it is stated by Zumba Fitness, LLC to be a neologism that was expressly created as a brand name. Though the word "Zumba" has several meanings in e.g. The company expanded into class instruction and by 2015, according to Perlman, there were 14 million Zumba students in 186 countries. Insight Venture Partners and the Raine Group made an investment in 2012. In 2001, Pérez partnered with Alberto Perlman and Alberto Aghion, to officially launch Zumba and the trio released a series of fitness videos sold via infomercial.

He happened to have cassette tapes of Latin dance music-salsa and merengue-and danced to them instead, which Pérez later taught as "Rumbacize".

Pérez, an aerobics instructor, forgot to bring his regular music to his aerobics class. Zumba was created in the 1990s by Pérez in Cali, Colombia.