#How to do sumo squats

[megagrow]

Gym Stance Hack is an easy and effective Gymnast's Foot Support for improving foot injury prevention, balance, power and flexibility. Visit- https://www.youtube.com/shorts/nFXVPnAVw_o

[freeonlineworkouts]

Glute Workout How Do You Do a Weighted Sumo Squat?

[lingerina]

⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀𝓛𝐄𝐆 𝐂𝐔𝓡𝐋𝐒 ／ park jihyo

➛ g!p jihyo x fem!reader ➛ 2.8k words ➛ smut ➛ public setting, spanking, squirting, creampie, praise ➛ part of SWEAT&TEARS. ➛ you thought going early meant you would be the only one there. you thought wrong.

4:30 A.M.

It might be insane to willingly be at the gym at this hour, half-asleep and dreaming of being in bed again.

But here you are, dumbbells in hand while staring at your reflection in the massive mirrors, wondering how you were able to do this before.

Once upon a time, you were an avid gym goer who was on top of her nutrition (and honoring her cravings) and an inspiration to her friends for maintaining a well-balanced lifestyle.

After getting laid off, you had all the time in the world to work harder. To cook for yourself, for your friends who were heavily reliant on takeout, and to dedicate more time to the gym. You didn’t think you’d get back into the workforce so quickly but you did, and this job was going to consume much of your time and energy.

Just cooking right after work was exhausting for you. The few days that you intended to take a break from the gym became a week.

Then, it became two weeks.

Three weeks.

Three months.

If it weren’t for incompetent management, you would’ve been able to manage your work-life balance already. You wouldn’t turn to freezer meals and fast food for sustenance. You wouldn’t have to rely on caffeine to get you through the day. It took some mild threats and a long, colorful discussion with the directors to hire more people but now that the new hires have been trained and settled, you could focus on getting your life back on track.

The avid gym goer is still in you somewhere. She just needs to be lured out again, and what better way to make a comeback at the gym than to resume your journey at an all-women’s gym that just opened down the block last month?

Having a safe space accessible to you is enough encouragement for you to pick up your gear again and return to the active life you once knew. You had to reason with yourself to get up this early and you were fortunate enough to still have some level of self-discipline to do so.

While you don’t mind working out with other women, you would much prefer to be alone. Not only is the crack of dawn the only time you have to fit in your workouts, but it’s also when it’s not crowded. You hoped you would have the gym all to yourself until you walked in and discovered one other soul on the premises.

You weren’t in the mood to interact or be perceived so early in the morning but upon making eye contact with you, she beamed and greeted you with a quick wave. Of course you had to wave back, even with how obviously dead you looked. It would be rude to ignore a pretty woman, and you weren’t that rude.

At least until you realized how often you were sparing a her a glance (specifically at her behind) while you were warming up on the treadmill. That was disrespectful.

You shake your head and assume an exaggerated wide stance, your feet planted a fair distance apart. You adjust them while observing yourself in the mirror to ensure that you won’t strain your hips. When your legs are wide enough to feel the burn but not a straining pain, you hold both dumbbells in front of you at waist level. Your eyes close, your head lowers, and you drop down into a front squat. 

You steadily drive back up while squeezing your core and proceed with the next several reps of sumo squats, unaware of the only pair of eyes in the building skimming over you.

Jihyo is no longer performing her routine. Her headphones are now sitting around her neck, and she’s more focused on the glorious view in front of her than on finishing her workout.

It’s not like she’s never seen a woman squatting before. She has.

Dozens of times.

And it gets her rock-hard every time.

She notes that today must be leg and glutes day for you due to the various squats you’ve done, and how you barely targeted any other part of your body. It’s a blessing (and a curse) for her since it’s been a week since she last got some action. That may not be long but as someone who has a decent roster of friends (and patrons) with benefits, a week without pussy is far too long.

And she’s not going to let this opportunity slip up.

She approaches you when you pause for a water break, forgetting that just because other people are up at the same time as her doesn’t mean they have the same energy as she does. “Hi!”

You crane your neck to look at her as you hydrate and greet her with a small nod. “Hello.”

“I don’t think I’ve seen you before. Are you new?”

You nod. “I am.”

She clasps her hands with a grin. “How lovely! Welcome aboard. I’m Jihyo. Do you need any assistance or guidance?”

With pursed lips and a second to think, you slowly shake your head. “No thank you. I appreciate it though.”

She nods. “Let me know if you do. I’ll be happy to help!”

You’re lying face down on the leg curl machine, your mind slowly polluted by the images you didn’t think you’d see.

With how courteous Jihyo is with extending a helping hand, you had asked her to spot you at the squat rack. As you were performing your barbell squats, you didn’t miss her intent gaze on your behind as you were going down. You didn’t miss the way she licked and bit her lip. How shameless and disrespectful she was with staring, in comparison to the polite gesture of her hands only hovering over your hips. 

Not touching you at all.

What had really seared into the back of your mind was the view that you came eye level with when you bent down to pick up your water bottle: the massive tent in her joggers.

Jihyo’s boner has occupied your mind since then. You have been laying still for the past five minutes wondering just how big she is, how friendly she has been, and how innocent her intentions may (or may not) be. You’re not one to stare and ponder the strangers around you, but she caught your eye the very second you set foot into this gym and she now dominates your thoughts and fantasies.

It’s sorely obvious that you made her horny, and now you’re aching because the effect is reciprocated.

“What’s the matter?”

Your heart nearly leaps out of your chest when Jihyo’s voice snaps you out of your trance. You turn your head and, once again, come face-to-face with her pelvis. She’s standing too close to you. So close that you can make out the outline of her erection through her black joggers.

Face heated. Core clenching. 

You let your head drop back down, your grip on the side handles tightening at the thought of this woman taking care of you in.. other ways. “Nothing. Just resting.”

“Oh?” She chuckles. “But you were doing very well.”

“I just need a little rest,” you whine.

A light smack on your rear surprises you, but her laughter insists that this is all in good nature. “Don’t slack off now.”

Another smack, and now you’re the one laughing. “I’m not. I promise!”

The empty gym reverberates with laughter and squealing. 

You don’t recall when, but it quickly echoes with solid thwacks as her playful smacks have progressed to full-on spanking. You’re no longer giggling. You’re gasping, moaning, and tensing up with each slap that targets your sore ass. Jihyo’s playful jabs have morphed into something darker and more threatening.

It’s exactly what your pussy is aching for.

Being in a lust-filled haze, you don’t budge when your leggings are yanked down. Its compression and tight fit takes your panties down with it, and both garments sit at your ankles, exposing all the intimate parts of you to her–and whoever will stumble through the doors.

As much as you want to be ruined by an insanely attractive woman at this very moment, you’re still in a public place. It would be shameful to be banned on the very first day.

“W-Wait,” you pant as you grab her wrist. “What if someone comes in?”

“They won’t.”

“Doesn’t the manager come in early?”

You’re confused by her hearty laugh.

“Oh darling,” she coos, her fingertips tenderly tracing your slick folds and spreading your arousal. “I’m the manager, and I’ll make sure no one else gets to see you like this.”

Your mouth falls open in a silent moan as two of her fingers dip inside you. 

They shove deeper in the second time. Deep enough for her knuckles to graze your hole. You were always keen on being spanked and manhandled, and she is proving just how drenched it can get you. 

The squelches of her fingers being suctioned by your aching walls fill the silence. It should be embarrassing to be turned on by so little, but you barely feel any shame. You barely feel the shame of dripping all over the padded surface, dirtying the machine with your juices as Jihyo fucks you with her fingers. You barely feel the shame of allowing the manager to ruin you like this.

And she doesn’t feel an ounce of it either.

“Such a pretty thing,” she mutters, her slow but calculated thrusts doing a splendid job at making you feel full somehow. “It would be a shame to not get a taste.”

Much to your dismay, she withdraws her fingers and leaves you clenching around nothing. “On your back.”

The machine offers little real estate for you to move significantly but with your raging hormones and a rush of adrenaline, you manage to do as told. Jihyo wastes no second getting down, spreading you open, and flattening her tongue on your slit.

The immediate touch of heat on skin is all that you need after months without action. She knows how to use her mouth, just like how you know where to grab to stay balanced as she eats you out. You didn’t think you’d ever find yourself in this exact position again at another gym, but you’re glad you do—and with someone attentive.

Your eyes roll back as her fingers fill you up again. You clutch tighter on the edge of your seat as your engorged clit gets catered to by her mouth, the sharp tugs between her teeth creating even more tension in your limbs. You don’t feel the burn of your core clenching from holding onto the machine, but you’re guaranteed to feel it later when it’s all over and you’re left yearning for more.

The lethal combination of her fingers buried in your cunt and her mouth spelling out filth on your clit is enough to rush you to your brink. You arch your back, colorful words threaded through breathy moans and pitched cries as her deep and steady thrusts work their way up in momentum. 

The lewd squelching of her knuckles brushing over your slit is deafening. It reminds you of the strength that you lack. The strength of keeping your head straight and not falling into the palms of a pretty woman. You don’t think your wet pussy can be any louder until she’s working quicker through you. For a stranger, she knows how to navigate your body a little too well.

“Fuck,” you pant, your grip on the sides of the seat squeezing tighter.

Jihyo replaces her mouth with her thumb on your clit, and you fall apart. She watches your drenched cunt cream her digits and make a massive mess on the seat. Your release streams down the surface and puddles to the floor, and the filthy view only makes her cock swell more.

She has waited long enough.

You fall limp when she removes her fingers. With your head spinning, you intend to recuperate from the ecstasy. Not a minute later, however, is your peace compromised when a massive intrusion slides inside you, prying your slick walls open and earning a loud cry from you.

You scramble to look down and find Jihyo’s cock stuffed inside you. You peer up at her with wide eyes, gulping at the smirk on her face. She slowly pulls out.

Agonizingly slowly.

You discover just how big she is before she drives it back into you. You fall back with a moan, once again reduced to a mess as your body is at her mercy. 

Your tits, confined in a low-impact sports bra, are squeezed together by her hands before she yanks the garment down to free them. Though she’s still and snug inside you, pleasure continues to surge through your limbs as she sucks on your nipple. Lips clasped and teeth nipping at the sensitive peak, she suckles and pulls and gets you flowing even more.

“Please,” you exhale. “Please move. Please!”

She chuckles and releases your nipple with an obscene pop. “Since you asked so nicely.”

Very nicely.

Nice enough for her to prop your legs over her shoulders, bend you in half (unearthing the flexibility you didn’t know you had), and fuck you.

Her pace varies between quick and mildly painful, to slow and deep and intoxicating. Your pain threshold can carry you through the phase of her drilling your aching cunt. When she suddenly slows down and her thrusts are drawn out, the brunt of the pleasure hits you.

“You’re doing so well for me, baby,” she coos.

Another thrust, and she grunts. “Just a little more. Feels good, doesn’t it?”

She fucks the words out of you. What you intend to say is disrupted by the lewd noises that leave your lips. You muster a stiff nod to acknowledge her and she responds by leaning forward, forcing your thighs up to your chest, and picking up her pace.

She’s so deep inside you with this new angle. You were going to bruise and stagger for days to come, but you can only focus on how this woman’s strict fitness regime is showing in the unforgiving momentum of her hips and her effortless grip to keep you balanced, Since you barely had a breather from your previous orgasm, you’re quickly driven to that brink.

As your eyes roll back and your body arches, Jihyo smirks. She digs her fingertips into the softness of your thighs, panting as she drills you. “Go ahead, baby. Come for me.”

The machine is slick with your overflowing arousal. With how hard she’s fucking you and how much you’re dripping, the obscene squelches of her cock pounding your poor cunt echoes through the empty facility. If you weren’t so lost in lust, you would feel embarrassed about dirtying the equipment.

“Oh, fuck!,” you cry out, thighs trembling violently as you gush all over her.

The force of your release pushes her out, allowing all the room you need to spatter and spill all over the seat. She vigorously strokes your engorged clit while pumping her pulsing cock as she is just as close. She drains you of all you have before sliding back inside you with ease, courtesy of your ample wetness.

“God, yes,” she hisses as your slick walls immediately tense around her.

Your thighs lock around her neck from the sensitivity as you’re subjected to her endurance. Her persistence. Your stamina is nowhere near hers, and you wonder just how quick it’ll take for her to break you.

To destroy you.

Loud moans erupt from both of you as she bottoms out, stretching you with her girth and filling you with her load. She weaves a tight embrace on your thighs, draws out, then pistons back into you, pushing her cum deeper inside you. Your hips lift just slightly from her hold on your legs, and the feeling of her dick buried inside you is now burned into your memory.

You were going to crave it more than ever.

When she pulls out of you, you lay lifelessly on the machine.

Sweaty, ruined, and filthy.

Jihyo, on the other hand, has already straightened herself up. You assume she’s about to tell you to hurry up and clean the equipment before people start coming in. Instead, she lowers to your eye level and strokes your hair.

“You did so well, pretty girl,” she praises with a grin. “Go hop in the shower. I’ll clean up for you.”

“Really?”

She nods. “Let me know if you ever need assistance with your… workout.”

You giggle, and proceed to slide off the dirtied seat. You feel the impact of Jihyo’s strength now that you’re on your feet, and it’s even worse as you amble to the shower. 

If you’re feeling this now, you’re certainly not ready for the full soreness tomorrow.

[ozzgin]

Can you pls write a headcannon about how pickle from Baki hanma would react to going against reader but when he attacks, reader instead gives him a hug which confuses him since he has never been hugged.

Somehow I feel like this could go two ways and you’re free to decide your fate:

Hugging Pickle Headcanons

Pickle notices you’ve entered his ring. You’ve come at a good time, he was getting hungry. He stands up and quickly positions himself at an angle before his hunting motions begin.

His large, toned arms spread out and his jaw unhinges voraciously. You finally make your move and step forward. Before you can be thrown down from the impact, you lunge yourself at him first and just wrap your arms around his neck.

Pickle grins, bracing for whatever technique you’ve prepared. Your grip, however, remains constant and you maintain your stance. Is this intended to hurt? Or are you just weak? Or is it another one of those fighting tricks that the previous challengers have pulled on him? He’s about to push you away, but he can feel the sudden vibrations of your voice next to his head. “This is a hug. What do you think?”

He doesn’t sense any malice in your speech and has just now realized that your muscles were relaxed this whole time. What are you doing if you’re not attacking him? You could be sharing your heat, but it’s not cold or winter by any means. The only reasoning he can think of when raking his brain for similar situations is-

Ah, you cheeky little thing. He picks you up and looks at you, amused. It’s him that should do the courting, not the other way around. He’ll teach you how it’s supposed to go.

Or…

You gently embrace the crouched giant as he looks up in utter confusion. You smile against his curled, rather harsh hair and take in the scent. How will Pickle respond to this friendly gesture?

You barely have time to react as you feel his legs pushing forward and the clawed hands grabbing onto your hips. Goddamn it, he thinks you’re challenging him.

To avoid being torpedoed into the audience benches, you squat and dig your heels into the sand. You feel like a Yokozuna defending your title against a mighty opponent, except your loss might come with a bonus death. You’re now gripping at the edges of Pickle’s fundoshi for some sort of pivot.

“What the hell are you two doing?!” Tokugawa yells in exasperation, his wooden sandals clacking loudly down the stairs. Baki follows quickly behind him with a wide smirk on his face. “Isn’t it obvious? (Y/N) is securing their rank for the next Sumo tournament. The September one might even happen here in Tokyo!”

“Oh piss off!” You shout in frustration as your knees begin to creak from the pressure. Pickle observes the exchange and abruptly lets go of your form with an unsure expression. Did he misunderstand your intentions? That’s too bad, you held your ground quite well. He would’ve liked to see how far you can go.

[brilium]

❥ K I N K T O B E R 2 0 2 3

Masterlist

➽──────────❥

❥ DAY 7. Size Kink! with Reiner Braun

Summary. Attending to the gym is tiring. And in the morning shift? Worse. But the fat crush on your coach makes it lighter for you. One day, you decide to take the risk to finally make a move with him.

Content Warning. Fem! reader, no use of Y/N, all characters are adults, smut, ripping clothes, slight male masturbation, vaginal sex, Reiner is a whiny mess.

Word count. 2,739

MINORS OR AGELESS BLOGS DO NOT INTERACT !!

Being the new one at any place is always awkward.

And, being the new one at the gym? On the most crowded hour of the day with all those strong people who lift twice of their weight and smash it to the floor to make it rumble on the whole gym wasn't your ideal afternoon.

So you decided to make a sacrifice and start trying to wake up early and go to the gym at the opening. 

You've heard of a lot of people who like to go to the gym at that hour. But, to your surprise, there's anyone when you arrive, so you can at least be happy to start the day with a smile even though you're still yawning.

And well, it always brings a smile to your face when you have the opportunity to train at the same time as the coach of that shift: Reiner Braun.

You don’t even bother in denying your hard crush on him, those big arms tensing as he lifts the dumbbells, his chest tightening on the pectorals exercises, God, even those few times when you got the chance to see him training legs the same day as you was your sweet torture to switch machines with him and getting the chance to see how his whole body tensed up on the exercises.

And, you seemed to get his attention too, so you wouldn’t let chance slip away.

Reiner seemed surprised when you showed up at the opening hour on a festive day, a little more dressed up than other days and suspiciously asking him to change your routine because the last one hurted your muscles because you weren’t used to those exercises.

Your plan was just to flirt, truly. Maybe ask him to go on a date or invite him to a bar. But as soon as his arms placed on your hips to help you doing the sumo squats your body started burning in need to feel more.

“Am I doing it right?” You ask, pushing your ass a little back to him behind you while he shows you how to do the squat. The thin fabric of your leggings and his pants let you feel the small twitch of his bugle at the touch.

“Y–Yeah, you are.” Even though the small hop of surprise from him, his body stays on there, thinking that it was just an accident. Your ass keeps going up and down as you continue with the exercise, rubbing over and over on his crotch, definitely this is no longer an accident. “Just like that."

His words come out in a groan and you notice that your actions are having an effect on him, but still he gets you with a low guard when his hands go a little higher, stopping on the lower border of your top and curling his thumbs inside it. Your skin shivers at the sudden contact on you.

“But you shouldn’t keep your back straight like that, you might get hurt”. One of his hands stays on there, almost caressing one of your breasts under the top with his thumb. The other travels to your back and stops under your nape.

“Yeah?” Your answer comes out with struggle, feeling more aroused as he traps you with his arms “Then how should I do it?”.

Reiner sighs heavily, letting his lungs get out some of the caught air as he bends you slightly to the front, the movement causes your back to arche and your ass to finally grin completely on his already hard crotch.

You moan involuntarily, through the clothes you can feel him and you feel a considerable hard bugle against you. Even your heart skips a beat by the surprise, Reiner seems to be a totally different person from the gentle coach who greets you with a big smile everyday.

"C-Coach?" You ask trembling, feeling the soaking grow that you're worried that he might feel it.

“You don’t fool me, I know why you dropped here today.” Reiner moves his arm on your back to hold your belly while the other finally stops teasing you and goes up under the top to squeeze your breasts between his hand. The raspy texture of it has a big effect everytime that it presses perfectly on your nipple. “Why did it take you so long to get us like this?”

You squirm on your spot, but even with the growing trembling on your legs, Reiner’s strong holding doesn’t let you fall and you are so thankful for it when the hand on your belly starts to go down between your thighs, rubbing you above the leggings.

“W–Was I supposed to be the one doing the– Fuck” You bite your tongue to hide the moan when his fingers press hard on your nipple between them. He reacts pleased with a kiss on your neck as his hand moves to the other breast and ends up pushing up your top to reveal on full sight your tits. “Did I have to do the first move?”

Reiner gently kisses your neck, but his hand rubbing in circles above your clothed clit is everything but gentle while you start to let out more shaky moans and your legs start to lose stability.

“I’m a shy guy."

Through your pleasure, you’re still able to snort at his ironic comment. But the laugh doesn’t last long when Reiner easily grabs your waist and lifts you and leaves you lying in one of the benches. You didn’t notice how hard he was when he was behind you until now and your eyes widened as you swallowed some thick saliva seeing the big bulge on his crotch pessing on the pants.

And, not only that, the sweat running down on his clavicle between his pectorals makes his shirt stick on his skin like a second one. You can even see his nipples pressing against his by how hard they are.

“Your shirt” You mumble, hypnotized by his whole figure towering above you.

“What?”

“Y–Your shirt. Take it off, please”.

This is so embarrassing, even if you wanted it, it’s so hard to admit how horny you’ve been for him the whole time.

Reiner laughs softly, nodding in understanding as he grabs the border of his shirt to lift it up above his head and toss it somewhere. You don’t bother to look where it went because your eyes are glued to his shiny pectorals inflating and going down slowly, your panties might be dripping by how desperate you are for him to ruin you.

“Can– Can I ask you for something to take off too?” He asks trying to control his messy breathing, the soft pink on his cheeks and his patient questions say the opposite from his dominant actions.

“My tits are on full display for you thanks to those hands, aren’t we equals?”

“That was kind of a mistake,” Reiner laughs brokenly, bending over you as his thumbs curl on the sides of your leggings. “Can I…?”

“Fuck, just do it. Please.” You whine, closing your eyes as you throw your head back when he harshly pulls down your pants and underwear.

Reiner’s movements are a little clumsy thanks to his arousal, and you both notice it when a sharp rip that startles you both.

“I–I’m so sorry! I didn’t meant to—” 

The big man in front of you starts to apologize like a scared child like you are about to turn him down because of your ripped clothes, but your pussy clenching by feeling the cold air hitting on it says quite the opposite.

You get up from the bench with the last crumbs of strength on your legs to grab his neck and pull him down into a messy kiss. He’s still shocked from your clothes on the floor, but when one of your hands starts to very slowly but firmly dart down above his chest, scratching softly on his skin with your nails his mind completely forgets his apologies to hold your waist, bringing you closer.

The hand down there goes through his shorts to squeeze him above the boxers, you’re still a little scared to feel him fully, and the big bulge between your fingers feels hard like a rock. You struggle to jerk him between your fingers, but still manage to make him bite your lip through the kiss.

His cock reacts with small twitches every time you pass your thumb above his wet tip. Giving you a sweet strangled moan from him against your lips.

“I wanna fuck you so bad…” Reiner whines against your lips, his hands gripping your bare ass like his life depends on it, spreading and digging his thick fingers on your cheeks.

“Then fuck me, Reiner” You moan against his lips, giving him a hard squeeze with yor hand, receiving a loud groan that sounds like music for your ears. “Please, please; Ruin me.”

Reiner swears on the low and his hands let go your ass to pull down his shorts and boxers, tossing them aside nonchalantly. Your heart skips a beat at the final view of his length finally being free; it makes a perfect curve that hits on his stomach, his round swollen tip leaving a small drop of his precum on it. 

He pumps up and down a little to spread his precum along his member for some lubrication, and your throat starts to get dry. 

Fuck, it's going to hurt. But it's worth it if this time at least the pain on your thighs is because of his fat cock ripping you in two instead of being an hour suffering with a machine with only 10 pounds of weight.

Your mind is overthinking about what you want to do first when he catches you with low guard by grabbing your thighs to lift you up like you weigh nothing.

“R–Reiner?” You ask, creeped out. The position, plus to the size of his cock, has his tip rubbing right on your entrance and forces you to shut your eyes hard as you whimper softly.

“Please— Please, just let me put it inside, please?” He pleads, but still his dip is already starting to slide inside you. It’s just the dip for now but you’re already opening your mouth in a gasp by how he opens your wet folds. “Just the tip, okay?”

You whimper, holding tightly his shoulders for support as he starts to bring your body down along his member to get inside you slowly, waiting patiently for you to adapt to his size when you squirm in his arms.

It burns, it feels painful how your walls have to stretch more than other times as he pounds in. But his veins around his length caressing softly on your folds as he puts it in? God— You learn to love the pain as his trembling growls hit against your ear.

Fuck the tip, he’s fully sliding inside you.

“M–More, Reiner” You cry, hiding your face on the crook of his neck as he pulls you slowly up and down on his cock to stretch you. “S–Start moving, please.”

“But— Fuck. It’s just the half, dear. I don’t want to hurt you.”

Just the half!? 

Your brain screams “No!” but your trembling body on his arms is crying in the edge of pleasure for him to slam his cock on your walls. You lean back carefully, just enough to get to see his face closer, your lips rub softly against his cheek, but you are —somehow— still able to form a coherent sentence.

“I want it all, Reiner” You start kissing his jaw, leaving a path of wet kisses on his face. “Fuck me, I’m so wet for you. I’ll be able to handle it, okay?”

Reiner takes a deep breath, feeling his hard chest rubbing against your tits before he starts to hit slowly inside you. When the long length starts to hit inside, dripping with your fluids and his precum, you start sinking the lewd screams on his neck.

Besides his size, he knows perfectly how to hit and thrust with a strength that doesn't show any tiredness from holding you. Even so, he looks even more hornier by how your tits bounce in front of him every time you jump.

You know that the way you want to bite and suck on his neck might grow dark hickeys on him later that he surely won’t be able to hide with those tiny gym shirts he uses, but nothing could care less now. The way his tip hits hard on your cervix is making you see stars, but you still fight hard to keep your eyes half opened to know that your gym crush is finally fucking you good.

Reiner tenses when your nails start to dig on his shoulders, and slows the peace of his thrusts inside you, obtaining a whine from you.

“D–Do you want me to— God!” Reiner struggles to talk, his forehead dripping now with sweat “T–To go slower?”

“No!” You don’t even flinch to answer, too cock drunk right now to think. “Please, please, please! Don’t stop!”

Your walls stretch around him, sucking him inside you to tell him in every way to keep his thrusts. Reiner seems to notice your need, resting you on the bench that you were before to start slamming with a rougher and slightly more aggressive peace, his groans become more feral when your moans turn into screams of pleasure.

You look down to see the pleasure of his cock slamming on you, but the sight of the small bulge on your lower stomach makes you clench around him more tighter, so you look away afraid of cumming without being able to tell him.

“Fuck— You’re so damn big!” You scratch on his arms, trying to hold on something as his dick pounds harder inside you and his balls hit on your ass. Your walls start to tense around his member, and Reiner moans weakly as drips of sweat fall from his forehead to your stomach. “I–I’m gonna cum!”

“Are you close, dear? Huh?” His thrusts become harder, losing a little of rhythm to replace it with a strength that vibrates on your whole body and his hands firmly keep your hips on the bench. “Cum— Fucking cum around my cock, please!I won't last longer either!”

“Reiner! Fuckfuckfuck—!” You feel an electric wave all around your spine, building a cold tickle on your womb that explodes in a screaming orgasm.

Reiner, on his side, keeps giving you a few thrusts that move your whole body on the surface until he pulls out from you and gives his cock some quick strokes until he cums in a loud groan, spreading his warm load of cum all around your belly and breasts. His breathing his hard while he keeps cumming, you don’t even have the strength to say something or complain because your body feels numb from that strong orgasm.

“S–Sorry, I wasn’t sure if you were okay with me cumming inside” He laughs tired, and you answer with a weaker laugh.

You wave your hand in dismissal like it’s nothing.

“I–It's okay. Next time I’ll let you.”

Reiner widens his eyes, looking down at you and you notice what you just said.

“N–Not like that!” Your face gets redder, trying to get up slowly with your sore body. “I was trying to say that—”

Reiner’s sonorous laugh resonates all around the gym, interrupting your blabbering.

“You’re now being shy?”

You look away, too embarrassed to keep with it as you look around the floor for your clothes. When you grab them and notice the loosen threads hanging, remembering what happened before.

Reiner clears his throat, calling for your attention and you look at him.

"I– Well, I have a hoodie on my car. I can bring it to you since I uhm…" He scratches the back of his neck, clumsily putting on his shorts again. "You know what? I'll bring it, it may look like a dress on you so it might work."

He stumbles a little as he grabs his shirt and puts it as he walks away, in the direction of the entrance.

You giggle, looking down at the mess of sweat and cum on your stomach and feeling a warmth on your cheeks.

Waking up early to do some cardio is not as bad as you thought.

@softlilpeachxx

[ros3ybabes]

Current Gym Split with Routines 🎀

Hello lovelies <3

I haven’t updated this blog in a minute so I thought it would be a good idea to update with my current gym workout split and routines. My goal is to grow my glutes and achieve an overall hourglass appearance while also increasing my overall strength and fitness levels while losing weight as I am medically classified as obese and really just want to be healthier overall and develop healthy habits (just my personal goals).

Current “Split” -

I try to hit the gym 3 to 5 days a week, and my goal is to do two lower body days, one upper body days, and two more cardio focused days. This will definitely change very soon with winter break coming up and next semester will also look a little different as well. Here’s my typical split:

Monday - Glutes/Quads

Tuesday - Cardio focused

Wednesday - Glutes OR Upper Body

Thursday - Cardio focused

Friday - Upper Body or Glutes

here’s the breakdown of my routines!

Glutes/Quads Day One

Hip Thrusts 4 sets x 8-12 reps (first set without weight, a pause at the end of every last rep, and until failure on the last set)

B stance RDL 4 sets x 10 reps each leg (still working on form)

Goblet Squats 4 set x 8-10 reps

Leg Press 4 sets x 8-12 reps (start heavy, end the last set one weight lighter and go til failure)

Single Leg Extension 3 sets x 8-10 reps each leg

Hamstring Curls 3 sets x 8-10 reps

Glutes Focused Day 2

Hip Thrusts 4 sets x 10-12 reps (everything same as first glutes day)

B stance RDL 4 sets x 8-10 reps each leg

Bulgarian Split Squats 3-4 sets x 8-10 reps each leg (start with body weight, two sets with weight, last set no weight til failure)

Sumo squats 4 sets by 8-12 reps

Glute Medius Kickbacks 4 sets by 10-12 reps per leg (til failure on last set each leg)

Upper Body Day

Wide grip lag pull down 4 sets x 10-12 reps

reverse grip pull downs 4 sets x 10-12 reps

bench press machine 4 sets x 10-12 reps

single arm rows Or bent over rows 4 sets x 8-10 reps

lateral raises 3 sets x 10 reps

bicep curls & hammer curls superset 3 sets x 8-10 reps each

- I do switch up the upper body days depending on what my focus is and what I’m feeling like. So I might do seated cable pulls, shoulder presses, chest flys, etc instead of some of the ones I have listed but the ones listed are my usuals and favorites.

Cardio Days

I like to start out with about 30-45 minutes on the treadmill at 3 speed with an incline of anywhere from 2 to 4.

then I’ll do 5-10 minutes on the stair master, level 5 or 6. The lower the level the slower it is the more it hurts so that’s why I choose level 5 or 6 since that’s a good speed for me.

I also walk to and from the gym which is about 15 to 20 minutes each way depending on how fast I walk.

those are my routines! I’d be happy to answer any questions regarding my workout split, goals, routines, and even anything nutritionally too as I am studying dietetics! I use my university gym and I love it!

til next time lovelies 💗

[gym-x-plus]

Glutes Workout🤭

Full workout routine for all my babes looking for booty gains🤌🏼

Definitely my fav and the one I always do when I decide to train/isolate those glutes!! Believe it or not I don’t isolate them as much as I used to😆 since the goal is to grow them legs right now😅 but anywho to all my girlies give this a try and let me know how it goes🤭

SAVE LIKE & SHARE🫶🏼

***WORKOUT***

*SM glute bridges 3x8(work your way up to your top set)

1x top set + 2 dropsets🥵

*Rdls 3x8

1x back off set (this is more glute biased since I’m only going to my chin, also I was feeling the tunes🤭, let me have a moment)

*Cable side abduction 3x10-12

(Add a plate if you feel like your working foot touches the ground, it has helped me a lot to just focus on the actual movement)

*Deficit sumo squats 4x8

(Goal is to hit that dept🤌🏼)

*SM single leg good mornings 4x8

(Challenging movement but great if you have the right set up. Push those glutes back first and minimize the knee bend, this allows you to get that glute tie in stretch😮‍💨)

©️Credit ig @anely.kebfit

#Beautiful #fit #woman #fashion #gym #fitnessmotivation #fitness #FindYourBalance #sportgirl #lifestyle #motivationmonday #happy #fitnessaddict #selfie #home #love #workout #work #workinprogress #fitnessgirl #glute #glutes #glutworkout #squats #gymrat #legday #leg #legs #strong #fitnessmodel

[of-mutts-and-men]

do u have a workout routine...

Since multiple people have asked… I might as well make one. DISCLAIMER: I am not an expert or knowledgeable about anything gym or health related, I’m currently going to physically therapy because of a workout injury lol so do with my advice what you will.

Equipment:

- 10 pound dumbbell

- 5 pound dumbbell

- 30 pound weighted bar

- Regular piano type bench (should probably get one made for working out)

I try to workout every day I can, but usually end up doing about 4 days a week. According to google, it takes about two weeks to start actually losing any gains so even if you only get one really good workout a week and go up from there that’s a good start. Also make sure you eat and drink water, and stretch beforehand.

If I’m feeling unmotivated or when I just started out, I followed 20 min workout videos on youtube by chris heria and bullyjuice.

Form is SUPER important, make sure your back is always straight(unless required otherwise) and you’re flexing or stabilizing your core, and you’re not relying on one side. And focus on doing good reps not a lot of reps. Once you start losing your form you should probably stop. I usually go until exhaustion or around 15-25 reps per exercise. I try to repeat a routine a few times over, but sometimes I just finish after doing one set.

Here’s what I generally do (not in a specific order and I probably forgot some, when in doubt, google it):

—-

Shoulder/Arms:

- Standing press with 30 pound bar

- Hammer curls

- Bicep curls with my arms facing straight and then facing kind of diagonally

- Overhead tricep extenders

- Bicep curl into shoulder press with dumbbell

- Side curl

- Isolated bicep curls (sitting down with your elbow balanced on your thigh)

- Bench dips

- Standing dumbbell flyes

- Forearm curls with 5 pound dumbbell (or just kind of moving my forearms around with the weight until I feel the burn)

—-

Chest: (some of the previous ones work the chest too, I struggle finding chest exercises that I can do effectively)

- Pushups (regular and then knee pushups when I get tired)

- Bench press with 30 pound bar or one side at a time with dumbbell

—-

Abs: ( I rarely do ab days which is pretty bad, build up your core. This is when the youtube videos would come in handy)

- Planks

- Russian twists

- Boat hold

- Boat crunches

- Lying leg raises

- Mountain climbers

—-

Legs:

- Wall sits and then start doing squats against the wall basically after a certain amount of time (feel tha burn)

- Regular squats (sometimes with bar)

- Sumo squats

- Standing calf raisers in multiple positions

- Squat holds in various positions

- Lunges

- Supported pistol squats (rarely those are god damn hard lol)

- Floor hip thrusters

—-

Bonus:

- Jacking off can give you some pretty good muscle definition if you’re the type to go for long periods of time. But that’s also how I made a lot of my muscles uneven without realizing for a while😣 (it takes so god damn long to try and even sides out please alternate hands/whatever you’re moving or flexing a lot)

[cassandramaximoff]

My lovers chapter 3

This is pure smut with an absolute smidge of plot. If that’s not your cuppa tea don’t read.Miniors read no further.

You were exhausted, having been edged for at least an hour. The worse part was you asked for this. Natasha insisted you choose your punishment. And you chose book holding, but your bravado had melted away after the second instance of the books falling from your crown. And the worse part was how understanding Natasha was. She wasn't angry, not even disappointed, just there to cuddle you while she eased you down before you mounted her fawx cock again.

She steadied your hips as you overzealously sank onto the dildo, almost relaxing your neck, letting yourself fall into the comforting grasp of your Alpha. Slick streamed down your thighs and the ache of what felt like hours at the squat rack sumo squatting. All the while, the coil in your stomach

Your eyes rolled to the back of your head as Natasha moved the rough pad of her left middle finger to your clit rubbing in slow sensual circles, "You're doing so well, Love. Just have to stick the landing. Perhaps the third time is the charm, hmmm?" You went to respond as the rough pad of Natasha's thumb circled your clit as her strap bottomed out inside you, and you came undone. But you manage to hold your posture as Natasha holds you close as your walls convulse around her.

Natasha holds you close as your high ebbs slowly. Natasha holds you close with one arm while one arm takes the weight off your head, whispering praise into your ear as you melt into your Alpha, the inner omega preening at the praise. As you calm down after your orgasm, Natasha lifts you off her strap, takes a warm washcloth, and cleans off the copious slick around your thighs. Whispering praise as she soothed you while your omega swam atop the sea of subspace. As you felt yourself being picked up bridal style

The light suddenly became a lot harsher. You whimpered into your Alpha's neck. "Sorry, love," she said, dimming the lights. "Can you come back to me, love?" she whispered as you heard the spray of water start. You whined, trying to say yes, but the sea of subspace held you firmly. "Alright, Kotenok, we will start with a shower then." She shifted you around, so you were in her lap and massaged your scalp while burying her nose in your neck, inhaling your scent as you slowly came out of subspace.

Your back stiffened as you returned to awareness, "Welcome back, Y/N. Are you okay?" She said maintaining the scalp massage. You could no longer feel the

"Mmmm, I'll be sore tomorrow morning, and I'm parched, but that was great."

Natasha removed herself from your scenting gland, "I shouldn't have let you talk me into punishing you like that. Especially so close to your heart, your scent seems okay for now. I might have to bench that punishment for a while. Also, you're taking a soak in Epsom salts and drinking at least 2 litres of fluids before bed tonight." She commanded, hand still massaging your scalp.

You were still a bit fuzzy but managed to respond, "mmmm, no complaints here. As long as the baths with you.'

Natasha smirked. "Of course, love, a soak with my nose buried in your neck while I have you drinking your fluids sounds heavenly. I'm going to run the bath and grab some things for you. Shall I grab you a book? Or your drawing pad?"

"I don't think I could focus on either, to be honest. My thighs are aching. I'll just get F.R.I.D.A.Y to play some music." You mused

"Okay, my love, give me a few minutes, and I'll come to take you to the bath, ok?" Natasha says, planting a kiss on your forehead

You leaned against the shower wall letting the spray waiting for your Alpha to return. You asked F.R.I.D.A.Y to play (Your favourite music for relaxing). A few minutes later, you hear the pattering of footsteps until you hear the shower door open and the spray stops.

Natasha moves to pick you up bridal style, allowing you to keep your thighs relaxed and walked to over to the large marble tub. As you get closer, the lavender scent gets more prominent as she steps into the tub. She sets herself behind you, letting you lean back into her.

You fall asleep in the tub, satiated and thoroughly fucked and comfortable. As you dreamt of a brunette with red glowing hands and piercing eyes emitting a red mist. “I’m coming for you, my precious soon, we’ll be together.” The brunette whispers.

You wake up something not feeling right. You realise you’re in bed. Natasha, next to you her, breathes even and slow. You get up to head to the bathroom to get some water. And suddenly, whiplash. You’re whizzed away at lightning speed. Your scream is too slow. When the blur of speed passing around, you stop… you smell something that stops your heartbeat from exploding out of your chest. Something that stops your body’s innate fight or flight response. Your other soulmate. The adrenaline cools in your veins. As you gain your bearings, you’re in some kind of warehouse or storage unit.

“It’s okay, love. Stark can’t hold you away from me anymore. My name is Wanda, and this is my brother Pietro.”

“H..Hi”, you say shakily. “I’m (Y/N), but I’m not sure what you mean by Tony holding me. I live there with my Alpha…well, one of them. You can meet her our little pack will be complete,” you say. The cold of the area starting to affect you.

“I’m sorry, sister, it seems she’s already been conditioned by shield,” Pietro says sadly.

That’s okay it’s not her fault. I’ll take away what they did to you, Y/N; you’re mine, and nothing will ever hurt you again,” Wanda whispers as she kneels down, placing a hand on each of your temples, taking away your memories of Natasha, and blocking off your mental connection.

[witchlaser]

Your legs are so well trained and powerful, what’s your workout routine for those gams?

Rather than specific routines I'd say my focus is more on:

-Training the legs at least twice a week (usually just the 2x for quads & hams, but I'll sometimes do glute accessories between leg days) -Having one heavy-weight low-rep session for each major muscle group (quads/hams/glutes) and one lighter-weight higher-rep session -Emphasizing high range of motion exercises with a large eccentric component (like I totally forsake the hip thrust and prefer deadlifts, sumo deadlifts, sumo squats etc. for glutes) -And then usually I do single leg unilateral stuff for the higher-rep exercises, like split squats and lunges, because I prefer how that hits the stabilizers vs dedicated stabilizer work

[dnangelic]

@zenigatakeibu asked: “HAPPY NEW YEAR!!” Zenigata beams. He’s in rather high spirits, a rare sight these days, though that may just be the sake talking. Judging by the way he sways, it seems he’s already helped himself to more than his fair share… Not that anyone would blame him. A ‘little’ something to help take the edge off. An inspector’s work is never done after all, not even on holidays. “HA–!” He drops like a gymnast to Daisuke’s height– a squat so fast it’s a wonder he doesn’t collapse– holding a pochibukuro in front of his face. The envelope is bound in red and white mizuhiki cord; inside sits a generous ¥10,000. From uncle to nephew. “For you, kid,” Zenigata’s smile softens. He offers it out with both hands. “Don’t spend it all in one place, hm?”

' ah ! zeni-sa --- ack . augh ... ' wow , that was strong . the stench of alcohol hits him in a massive wave , and he can only shut his eyes and plug his nose for a moment . how many cups , bottles , and barrels did it take to get someone as huge as intimidating as zenigata drunk ? he tries not to imagine it , else he'd likewise start to worry about the inspector's liver , but it was new years after all --- wasn't it ?

if anything , it was nice to see the other looking so carefree . although he's managed to preserve the upturned corners of his smile for the other , the boy's just as unprepared for zenigata's earth-shaking , world-class squat . unsure of whether it was from the force of magnitude of the inspector's sheer bulk or his own typical skittishness , daisuke nevertheless swears that his feet have lifted into the air for just a single miraculous moment .

any more intense , and he'd think that the other had drunkenly mistaken him for a sumo wrestling opponent . instead --- a pochibukuro juts out into the space right in front of his nose , practically pushing him stiff backwards . eyes widen ; gleam and glimmer with innocent wonder at first sight of the gift , but if there's any gasp that audibly escapes him , he's quick to try to cover it .

' w-wait , for --- me ?! are you sure you don't have the wrong person ?! '

wasn't this just too much ? daisuke would have never wheedled the other for funds or personal fortune . it wasn't as if they were even blood related , and even then --- well , it might have been a little arrogant to even think , but he was sure that an inspector's mundane pay would never be able to match the wanton , burgled fortune of a phantom thief .

even so , that was nothing that he could ever confess --- and he couldn't possibly deprive zenigata of a considerate act like this either ! who could decline an envelope that had been so readily prepared and delivered ? just imagining the other's drunken smile potentially turning into a sobered-up frown would mean that he had left them both nothing more than broken hearts and a chilly night .

if anything , knowing the sorts of troubles that might have waited ahead of them ... daisuke desperately wanted to give them both a good start .

' u-um , well , i --- ! ' his head bows , and his body bends to double him over in an instant . he prays that the other can't see the guilty sweat and tremble of his palms as he timidly accepts . ' if you're sure , then ... t-thank you , zeni-san . you really didn't have to do this ... ' how much was in it ? hopefully not too much , right ?

at least there was some convenience to the instance . when his hands fumble through a pant-pocket , he hurriedly retrieves a new year's present of his own . ' actually , i was going to go out and find you ... ' it's a little ironic , being found first , but maybe that's just how things were meant to be . back straightens , and a hand rubs at the nape of his neck as he bashfully laughs a little . ' i really --- wanted to give you this . '

it's a wooden omamori , flat tied and and hand-painted by none other than the boy himself . on the front , the inspector had been carefully depicted : dashing and determined , broad-shouldered frame easily fitting into the edges of the charm . on the back , its presumable purpose : good health and protection .

' zeni-san , um ... i'm sure there are times where your job is dangerous , or stressful , but --- i think that you're always trying to keep people safe . i've always felt safe around you , and that's why ... um --- m-me too , i ... i want you to be safe . ' from the bottom of his heart : the burning lump starting to pound furiously , forcefully in his chest already . ' i know that i'm still young , and there probably isn't anything else that i could do for you , but i was still hoping that you'd accept it . '

it's a trade he tries to make quickly . tucking zenigata's envelope away , he presses his own gift into the other's grasp --- before dashing away , whether or not the other wanted him to wait for a return of gratitude . feeling the heat of his curse , quick to tuck himself away into someplace where he wouldn't be witnessed , or recognized ...

... as always , it was impossible to smother the force of his desire .

were it not for his curse and family inheritance --- he might have flung himself at the inspector in an instant , and clung to the man for as long a time as his thrumming heart felt necessary to express its care . instead , praying that zenigata didn't think of him any more poorly , or an outright rotten child for running , he'd settle for clutching at the man's gift envelope --- carefully considering both budget and every brand new , new year story to tell to make up for things .

forget touch ; he'd listen carefully .

soon enough , he'd share with the other how he had spent little by little in all sorts of places --- a happiness nurtured , and blissfully shared , for as long as zenigata too remained in good health and high spirits .

--- may both of their wishes have come true .

[hyukalyptus]

okay genuine question- do you know any stretches/exercises to prepare me for riding dick? I have low key horrible hip and leg strength or flexibility but I want to have ✨️options✨️

i'm not a big health nut so im definitely more on the stretching side of things than exercise of things to be completely honest. BUT

for exercises: i like squat to sumo squats and side lunges. and honestly dancing. i loooOOOoooOoOOOve dancing and it has helped me with this lol. learning to twerk correctly haha. i mean its definitely not the same movement but dancing in general helps you understand how your body moves in my experience.

stretches: i like stretching my hips and knees the most. here are a few:

knee lift (sfw link to gif)

hip rotation (sfw)

basic knee stretch (sfw)

[kilar]

CAS - activity - Gym

On Tuesday March 28th, I went to XXL again. This was not my second time, but the second time I recorded it for CAS. I was there for an hour and 15 minutes. This time, I wanted to try out more gym equipment. I didn’t know where to start nor what to do, and was quite nervous, but I pulled myself together and explored. I began my workout with cardio, 5 minutes of fast walking, then running for about 7 minutes 9km/h and then walking again for a few minutes and finishing it off with a 2 minute sprint. Next I decided to try the seated leg press machine. Firstly I started out with 25kg which I soon realized was too light for me, so I moved it up 20kg, making that 45. I am not really educated when it comes to lifting weights, but I think I did okay for my first time, I honestly don’t know how many reps I did. I kept going for as long as I could, until I felt my muscles were sore. After about 15 minutes on the seated leg press I decided to try out the inner thigh squeezes machine which took me out. I thought it was going to be easy, but I tricked myself. I started out with 40kg thinking I could do it, after realizing I was too ambitious, I lifted pushed it back to 30kg which was also quite demanding. After that, I went to the floor and did my own workouts: 50reps of heel touches – two series, 50reps of Russian twists – two series, 25reps of fire hydrants – two series, 25reps of glute bridges – two series along with lifting one leg up while in a glute bridge also 25reps – two series, and finally I sumo squatted with a weight of 15kg. At last, I stretched and walked on the treadmill for another 10 minutes and was finished. This time I felt a lot more comfortable in the gym. I felt more energized and definitely felt a bit better while running in contrast to my first time. My favorite part is stretching and relaxing my muscles after training. I love the feeling of my sore muscles extending and the pain which tells me I’ve done something right. Regarding risks, I try to maintain the correct position and movement while exercising so I don’t hurt myself and also to see results. I would like to try to deadlift or just in general lift actual weights, I’m not sure I’m quite ready for that, I’ll need some help with that. My friend told me that there are big rooms in XXL where I can practice gymnastics on the floor like she sometimes does. I danced for a long period of time where I learnt acrobatics. I really loved that, so maybe next time I’ll search for that room to try to regain some of my skills, before starting I will definitely need to warm up and stretch in order not to hurt myself. Our spring break is starting soon, I hope I’ll be back here soon.

[leahshealthandwellnesslair]

This is a little embarrassing but how do I get a bigger butt? I used to have a good one but then I got old and lazy and I want to look good again

To grow your Glutes, you need to be focusing on a hypertrophy phase of training. Put those muscles under some pressure and don’t be afraid to lift heavy and slow!

-> I’d go with something like 3-4 sets of 8-12 reps ranging between 60%-80% your max 1 Rep Max.

Exercises that are really good for flute growth are:

Hip Thrusts (Either on a machine or with an 0 bar)

Weighted Sumo Squats

Glute focused back extensions

A really good cardio for Glute growth too is Cycling!

[susantaylor01]

HOW TO REMOVE INNER THIGH FAT

Inner thigh fat, better known as adipose tissue deposit in the medial femoral region, can be an aesthetic problem for some persons. For managing fat loss, it is significant to use distinct alterations in diet, exercise, and in some circumstances, medications.

Pathophysiology of inner thigh fat

The deposition of fat in the thigh area can be a result of heredity factors, hormone fluctuations and lack of physical activity. The hormones such as estrogen are major determiners of fat distribution in females most often affecting the lower limbs such as the thighs. Some of this fat may be defined as subcutaneous fat – that is, fat that is located beneath the skin and although less dangerous than visceral fat (fat that circumvents the organs), it can be stubborn to shed.

FIG: Different types of thigh fat

Non-surgical methods for inner thigh fat removal

1) Caloric Deficit & Dietary Changes

To reduce overall body fat one must create a negative caloric balance which means taking in fewer calories than is being used up in the body. A hypocaloric diet with the following elements is essential for fat loss:

High Fiber Intake: Vegetables, legumes, and whole-grain foods, which are high in fiber, help in preventing early emptying of the stomach and help in controlling obesity by taking less energy.

Lean Proteins: The sources of protein such as fish, chicken, and legumes enable the body to build its muscle proteins while burning fat to maintain muscle mass in the process.

Reduced Saturated Fats and Sugars: Reduced consumption of saturated fats and refined sugars helps to avoid adipocyte hypertrophy in the organism.

Hydration: Sufficient water consumption is beneficial to lipolysis, which is the process of burning fat.

2) Physical Activity and Targeted Exercise

Physical activity is very important in burning fat stores and enhancing muscle tone in the thigh region. Cardio exercises together with strength training help to improve the rate of fat-burning and muscle growth.

Cardiovascular Exercises: Vigorous exercises like jogging, swimming, cycling etc help in the reduction of systemic fat through increased oxygen consumption.

Strength Training: Muscles that are involved in the inner thigh are the adductor group muscles that include; adductor longus, adductors brevis, adductor magnus and doing the various exercises that work this muscle group helps to tone the area.

FIG: Types of Inner thigh muscles

Lateral Lunges: These primarily involve the abduction of the moving leg (as it moves away from the body) and the adduction of the stationary leg (which remains in place). The exercise targets the muscles of the inner thighs (particularly the adductors) and engages the hip abductors as well.

Sumo Squats: This squat variation, characterized by a wider stance and outwardly rotated feet, increases the activation of the adductor muscles (inner thighs) while still recruiting the quadriceps femoris (front of the thighs), gluteus maximus, and hamstrings.

Clamshells: This balance and stability exercise targets the hip abductors, particularly the gluteus medius and gluteus minimus, helping to strengthen and stabilize the hips. By improving hip strength and mobility, clamshells contribute to better lower body function and indirectly support the toning of the legs, though they do not directly engage the inner thigh (adductor) muscles.

Pilates and Yoga: Some of the yoga exercises that target the inner thighs include the Bridge Pose and the Chair Pose while enhancing the balance and the posture of the persons performing the exercise.

3)Hormonal Regulation 

Given that hormonal fluctuations, particularly in estrogen and cortisol, can lead to fat accumulation, regulating hormone levels through Hormonal Regulation Given that hormonal fluctuations, particularly in estrogen and cortisol, can lead to fat accumulation, regulating hormone levels through:

Proper Sleep: Sufficient sleep is 7-9 hours helps in controlling ghrelin and leptin hormones that control hunger and fat.

Stress Management: Chronic stress leads to high levels of cortisol which results in central and peripheral fat accumulation. To adjust the level of cortisol one can use stress relieving activities like doing yoga, meditation and taking a regular workout.

Medical and Surgical Interventions

In some instances where non-surgical approaches cannot suffice any surgical intervention is normally considered. Therefore, it is recommended to seek advice from a board-certified plastic surgeon or a dermatologist. Common procedures include:

Liposuction: There are opinions that liposuction is one of the most invasive techniques aimed at the removal of subcutaneous fat with the help of cannula-assisted aspiration. This procedure is well suited for people with localized areas of fat they have been unable to lose through dieting and exercise. The tumescent liposuction is the most often applied for inner thighs due to the decreased blood loss and better accuracy.

CoolSculpting (Cryolipolysis): This is a procedure that involves the use of a coolant to affect the fat cells in the body to freeze them. The fat cells are signalled to undergo a process of apoptosis or cell death and are gradually taken up by the body’s lymphatic system.

Laser-assisted liposuction: In this procedure a laser is used to liquefy the fat before being withdrawn. The thermal energy also promotes the synthesis of collagen in the locations where it is applied to reduce skin looseness after the procedure.

Alpine Tea “eats through”57lbs of flab?

Conclusion

Losing fat on the inner thighs is quite a complex process oftentimes necessitating dietary and physical changes as well as, at times, going through a medical procedure for the fat loss. Surgical procedures anyway are almost instant but have their advantages only after the non-invasive approaches have been tried out and in all cases they can only be done by surgeons. It is recommended that a health care provider supervise the application of this remedy to prevent the occurrence of adverse side effects as well as to assess the efficacy of the remedy in healing the skin ailment.

[shamiya1]

Bodyweight Training for Strong Legs

Bodyweight Training for Strong Legs: A Comprehensive Guide

Bodyweight training is a highly effective and versatile way to build strength in your legs without the need for any gym equipment. Whether you're a beginner or an experienced fitness enthusiast, bodyweight exercises can help you develop powerful, toned legs. This guide will explore some of the best bodyweight exercises for leg strength and how to structure an effective leg workout routine.

Benefits of Bodyweight Training for Legs

No Equipment Required: Bodyweight leg exercises require no equipment, making them accessible to everyone. You can perform these exercises anywhere, whether at home, in a park, or even in your office.

Functional Strength: Bodyweight exercises mimic natural movement patterns, improving functional strength and mobility. This enhances your ability to perform daily activities more efficiently, reducing the risk of injury.

Improved Balance and Stability: Many bodyweight leg exercises challenge your balance and coordination, which is essential for overall athletic performance and injury prevention.

Scalable Intensity: Bodyweight exercises can be easily modified to match your fitness level. Beginners can start with basic movements, while advanced athletes can increase the intensity by adjusting the tempo, adding repetitions, or incorporating more challenging variations.

Key Bodyweight Exercises for Leg Strength

Here are some essential bodyweight exercises that specifically target the legs:

Squats: Squats are the cornerstone of any leg workout. They primarily target the quads, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then return to the starting position. Ensure that your knees do not extend past your toes and keep your chest lifted. Variations such as jump squats, sumo squats, and single-leg squats (pistol squats) can add intensity and target different muscles.

Lunges: Lunges are excellent for building strength and stability in the legs. To perform a basic lunge, step forward with one leg and lower your hips until both knees are bent at 90-degree angles. Push through your front heel to return to the starting position. You can perform lunges in place, or add movement with walking lunges. Reverse lunges and side lunges are also great variations to target different areas of the legs.

Step-Ups: Step-ups mimic the action of climbing stairs and are great for targeting the quads, hamstrings, and glutes. Find a sturdy platform or step, place one foot on it, and push through your heel to lift your body up, then step back down. Alternate legs with each step. To increase intensity, you can add a knee raise at the top of each step-up.

Glute Bridges: Glute bridges primarily target the glutes and hamstrings while also engaging the core. To perform a glute bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, and then lower back down. Single-leg glute bridges are a more advanced variation that adds an extra challenge.

Calf Raises: Calf raises are essential for building strength in the lower legs. Stand with your feet hip-width apart, and slowly rise onto the balls of your feet, lifting your heels as high as possible. Lower back down and repeat. You can perform calf raises on flat ground or on an elevated surface for a greater range of motion.

Wall Sits: Wall sits are an isometric exercise that builds endurance in the quads, glutes, and hamstrings. To perform a wall sit, lean against a wall and slide down until your knees are at a 90-degree angle, as if sitting in an invisible chair. Hold this position for as long as possible, keeping your back flat against the wall and your core engaged.