#How to do sumo squats

[freeonlineworkouts]

How To Do Sumo Squats?

Here's how to do sumo squats:

Stand with your feet wider than hip-width apart. The exact width will vary depending on your flexibility and comfort level.

Turn your toes out slightly. This helps engage your inner thighs and glutes.

Position your hands. You can hold them in front of your chest, on your hips, or behind your head.

Lower your body into a squat. Keep your back straight, chest up, and core engaged.

Go as low as you can comfortably. Ideally, your thighs should be parallel to the floor.

Push back up through your heels to return to the starting position.

Tips:

Warm up before you start.

Choose a weight that is challenging but manageable.

Don't let your knees collapse inward.

Keep your back straight throughout the movement.

Breathe in as you lower down, and breathe out as you come back up.

Benefits of sumo squats:

Work your glutes, hamstrings, quadriceps, and calves.

Improve your hip mobility.

Build strength and power in your lower body.

Help you improve your athletic performance.

[bleachsmutfest]

🆆🅾🆁🅺🅿🅻🅰🅲🅴 🆂🅲🅰🅽🅳🅰🅻

If they had jobs in the world of the living. - part 1

Warning: SMUT, NO MINORS, MORDERN AU, short imagines/drabbles.

AIZEN, GRIMMJOW, JUSHIRO, KENPACHI, SHUHEI, SZAYELAPORRO

Aizen - University Professor

You had questions. You had many questions. And he always had an answer.

It was way past his office hours, yet he still stayed behind to answer your questions. You were a studious student and he intended to reward your diligence. 

You read out loud the poetic phrases you supposedly were struggling to interpret. 

However, you were now struggling to articulate. 

He had an interesting way to lecture you— bent over his sturdy old desk, his naked hips connected to yours and his movements flowed like poetry itself. Your words spilled out, interrupted with the occasional ‘ahhh’ and ‘mmmmph’.

Eventually, he increased his pace, the sound of skin slapping added to the rhythmic beat. At this point, there were no elegant words flowing out of your mouth and you had become nothing but a moaning mess. 

——————————————————

Grimmjow- Gym Trainer

You hated squats! You couldn't get the form right and it would hurt your knees. And you were growing frustrated.

Grimmjow, your hot personal trainer, had a perfect solution for your squatting problem. 

He stood behind you and guided your motions. “Hinge from the hips. Get that ass touching me”. 

Well, you got the hip hinge part pretty quickly. Your round, soft butt would stick back and out, brushing up against his hand. No wait. His hard abs? His leg? Wait. It was too pointy to be any of those body parts. 

You tried again, movement coming from your hip joints and you stuck out your ass, your stretchy yoga pants accentuating your movements. 

You slowly grind up against him again. You gasped. Did it just grow and twitch? 

“That’s it! Give me 10 of those”, he encouraged. 

The encouragement was enough to keep you going and not question anything. You gave him perfect 10 reps and with each rep, that thing you touched with your butt kept growing. At this point, you know what you were tapping. However, you chose to remain oblivious and innocent. 

After your last rep, you straightened yourself up and squeezed your butt muscles together. You felt the burn in all the right spots! Knees did not hurt. Guess he was a great trainer after all!

“Good job! Now you want to learn how to do some deep sumo squats?”, he asked.

You turned around and noticed the visible tent in his pants. 

“Sure”, you replied. Might as well entertain him and yourself. 

He guided you to the back of the gym and let’s just say you became a master at the sumo squats very quickly. You gave him 3 sets of 20, while he laid on the floor and you used his erect dick as the target for your pussy to sit into.  

“Fuck ya!!! Feel the burn baby! Ya feeling the burn?”

“Yes yes! I feel the burn ugh…i feel the burn!”

——————————————————

Jushiro - School Teacher 

“Mommy always says you're so beautiful”, the little girl said to her preschool teacher that morning. 

Your daughter and her innocent, unfiltered mouth got you into this mess. 

Mess as in— making out with her teacher— in the classroom after a parents teacher meeting. 

You couldn't avoid it. He approached you with what your daughter had said and you couldn't deny it. He was a gorgeous angel who fell from the heavens. And you wanted a taste of that celestial being. 

And a taste you got! His tongue was really dancing around in your mouth. His hips were grinding against yours, your body pinned against his desk.

You were ready to throw away your dignity and your clothes with it. You could feel his arousal growing-- his hard erection poking you between your legs and teasing your clit as it rubbed against your tight yoga pants. Yes, you were that one parent who wore yoga pants and a crop top to your child's 'parent's teacher meeting' just to have the divine teacher notice you.

Now that he noticed you, you wanted more. Your hand trailed down his chest and towards his pants but he grabbed your wrist to stop you from proceeding any further.

“I can't do this. Not here. The kids sit on those desks. And I have to come back to this place tomorrow". He paused for a second and glanced at the wall clock. "What about the parking lot?"

——————————————————

Kenpachi- Car Mechanic

He finished giving your car a good tune-up. Now it was your turn!

His greasy, unwashed hands leave stains all over your clothes and he has you spread out on the back seat of your car. He roughly slams his 10 inch cock into your pretty pussy, shaking the entire vehicle with each forceful thrust.

He pulled out his cock and admired how it glistened with your juices. “The oil is very dirty. Gonna replace it”. And he shamelessly stuck himself back inside you.

He doesn't hold back when he unleashes his load inside, unbothered by the fact he creampied you to the brink. He pulls his cock out with his dirty hands and slaps the sensitive tip against your swollen clit, making your flinch. 

“Gotta change the dirty oil often. Come back every week for a fresh refill”.

——————————————————

Shūhei- Newspaper Editor

Shuhei was beyond stressed. There wasn't much news to report on anymore. Which was a good thing, right? Not for Shuhei. 

Where was the scandal? The tea? The crime?

You, one of the reporters, walked into his office looking just as bored. You were wearing your revealing, low cut top and short skirt. It was always a good idea to look alluring enough to get people to talk— spill the beans— you called it. 

But Shuhei was about to spill his beans. The blush on his face was hard to conceal. What was even more obvious was the growing tent between his legs? 

You thought you were being cautious when you gave him a delicious blow job under the table. Little did you know the newspaper photographer was hiding in one of the supply closets.

The next day.

Headline with a photo: 

Recent scandal in the office: City's most beloved and hard working editor caught in action with a staff member. Eyewitnesses say it began with a simple taste test and quickly escalated into a full-course meal. The editor looked truly refreshed and recharged afterward. 

You wanted some tea. And here you were served a delicious fresh brew with extra rich cream.

——————————————————

Szayelaporro- Fertility Doctor

100% success rate on the first round. 

What was his secret? 

This was your first visit. The assistant did some blood work and took your vitals. And like any other doctor’s office, you waited….and waited. You almost drifted off while laying on the exam table. 

The doctor finally walked in with a needleless syringe—thicker and longer than usual—filled with his patented ‘magic solution’.

You were already striped and barely covered up by the short and tight hospital gown. 

He didn't say much. Nothing was explained. No risks were discussed. No consent was taken.

His pink hair disappeared between your thighs.  Your legs were already propped up on the stirrups, giving him a perfect view. He parted your soft lips with his hand, the latex fingers rubbing gently against your clit. Your response was unavoidable— a gentle moan had escaped you.

A small grin tugged on his lips but he remained professional and continued to separate your folds, making an opening for his syringe to penetrate through. 

Now he had to insert the entire 8 inch syringe deep inside you until the tip kissed your cervix. You shuddered beneath him, self-control slipping and your mind giving away to momentary pleasure. 

“You shameless creature”, you heard him whisper from below.

A blush grew across your cheeks but you did not stop him. He began to flick his wrist, plunging the syringe in and out of your hole, making a sloppy, slippery mess out of your pussy. 

“This is perfect! The extra fluids and the muscle contractions will help carry the liquid inside and deliver it to the precious egg”, he explained and closely observed your body go into spasm.

He injected the mysterious fluid inside, your body happily accepted it and not a single drop was wasted. 

You quickly changed and made your way out the door, gathering your shame with you. 

Yet you hesitated at the doorway, a burning question pressing on your mind.

“Do I need to have sex with my partner right away?

“Not necessary at all. In fact, you have already conceived”. 

100% success rate was no joke.

-

Forgot to give credit where credit was due. Thanks for the suggestions @whatshernameis @kryptoniteforsale

[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.

[chtoblin]

(Some time after the peaceful revolution).

(Connor walks Sumo out).

Connor: oh, Sumo, did you get in the puddle again?

Sumo: (happily splashing around in the mud and feeling no worries).

Connor: (disappointed breath, squats down to be level with the dog).

Connor: why do you always do that on walks with me? Is getting yourself dirty in the muddy water supposed to be fun?

Connor: ...

Connor: hm...

(A short time later).

Connor: we're back.

Hank, walking out of the kitchen toward the front door: oh, hey, Con, how was the walk– WHAT THE– ?!

Connor, mud-stained from head to toe, but with a proud smile: I was conducting a practical experiment. It's a success. I've realized why Sumo enjoys his canine endeavors.

Sumo, also stained: (happy barking).

Hank: YOU'RE BOTH TAKING ME TO MY GRAVE!!

[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

[cleanxchii]

⋆.ೃ࿔*:･ʲᵘᵃⁿⁱᵗᵃ’ˢ ᵒⁿˡⁱⁿᵉ ᵈⁱᵃʳʸ.ೃ࿔*:･

HEY!! READ THIS!!

How we (yes we!!) are gonna be unreal for the summer!

In this post...

What we are going to go over:

• Skincare

• Makeup

• Workout Routines and Excercise

• Supplements

• Diets

• Fragrance

• Small Habits

So... Where do we start?

Workout Routines And Exercise.

Lets begin by knowing our current body type, a great way to know is by finding your “Kibbe Body Type” i’ll link a quiz down below for you!

This quiz is super helpful, I am a romantic for example.

Once we find out our current body type, we can find out our desired body types.

Keep in mind that theres some changes that cannot be made with just exercise, such as changing your ribcage size.

Instead we can find certain features we want from others bodys, like a bigger butt, or chest, flatter stomach and do workouts to target those!

Personally I am working on:

Building muscle in my legs, arms and abs.

Losing fat in my legs and replacing it with muscle.

Getting a flatter stomach.

Getting a fatter ass.

But I am aware this is not everyone’s goal, some people want to be taller, thinner, have a Victoria’s Secret model body.

Doing workouts by people with these desirable body types is a great option because if anyone knows how to get the body you want, its people with that body type!

Some workout yt channels to check out are..

Nina Dapper: For anyone who wants that thin, VS Model body.

Chloe Ting: Lean, built muscles.

MadFit: Balanced but not bulky.

Ive also heard about a workout called the “Le sserafim Workout” I tried it before and the struggle is real, but you’ll defo burn lots.

But in order to get your dream body, consistency is key aswell as diet, it’s usually 80% diet 20% workout. That doesn’t mean you wont see results but in order to see more results a diet and consistency would really help.

To build muscle, you’ll need lots of protein and less fat. An easy way to do that is protein powders but we’ll talk about that tomorrow!

If your too tired to workout then thats totally fine! Instead of pushing yourself to the point where you don’t enjoy exercise anymore is one of the main reasons why people stop.

Instead I do short workouts. Heres my short workout, I keep these in my journal!

Curtsy Lunges 5x12

Sumo Squats 4x12

Glute Bridges 4x12

Crunches 5x10

Bicycle Crunches 5x10

Plank (60 Seconds)

Split Squats 4x8

Lunges 2x15

Russian Twists 10x10

Wall sit (30 Seconds)

This really burns, try it before a shower or bed.

Working out actually brings out happy hormones, so it can really make us happy and feel good. I feel so proud after I complete a workout!

Working out can help us maintain a healthy weight and lifestyle!

So long story short, try working out every week, build up from 3x to around 5x. BUT!! Know your damn limits! Don’t be working out too much or you’ll burn out.

Hope this helped but i’m 100% not the best source of advice! If theres anyone to ask then let it be the person who’s body type you desire!

Anyway’s bye angels, love you!!

[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 💗

[snowball-doie]

Nomin in the polycule!! We need more of their endeavors

jaemin might be the big gym guy we all know and love, but jeno is ALWAYS going to treat jaemin like a smol pretty princess. the only time jaemin is allowed to lift a finger is when they're lifting weights together because they 110% are gym buddies. .....they like to stand behind each other while doing sumo squats...

jeno is an unsuspecting small spoon. he'll literally physically relocate the cats just so he can have jaemin's full attention as he curls up in jaemin's arms. jaemin giggles when he wraps his arms around jeno's broad shoulders. jeno does that thing pets do where he rubs his face back and forth across jaemin's chest-- especially if he's shirtless, jeno is all up in there.

they don't take a lot of things seriously, they like to joke around constantly because that was how their friendship always was, and even though they're together now, they don't think that should change anything. they'll surprise each other with silly gifts out of the blue. they'll play games together and make fun of when they fuck up. they'll be all over each other during practices, trying to get each other to laugh-- or they'll use the other boys as the butt of the joke.

during group sex nights, one of two things happens: 1) nomin is all over each other and they have a tough time sharing, especially when jeno is balls-deep in jaemin, or jaemin has jeno in his mouth; 2) jaemin lovessss to watch jeno fuck... he loves watching someone top jeno at the same time jeno is inside of someone else.... jeno likes to watch as jaemin's on his back with his knees tucked up to his chest by whoever's fucking him, while someone else is fucking his mouth and two others are in his hands. they get off on watching the other get covered in cum.

they loveeee to make sooah and renjun flustered. oh it's their fav past time. jaemin sneaking up behind sooha and putting his hands on her waist while suddenly muttering inappropriate things in her ear. jeno teasing renjun late at night when it's just the three of them hanging out together, and he has himself propped up over renjun's small body, their lips only centimeters apart, renjun's breath picking up as he waits for jeno to make the first move. of course, jaemin pulls away from sooah and goes on about his day while she's left with a bright red face; and jeno rolls off renjun before going back to working on lyrics. nomin'll laugh about it.

but ofc... jaemin's FAVORITE thing is getting jeno on stage. that wicked grin of his after fucking with sooah or renjun is NOTHING compared to what he looks like after fucking with jeno. it's the brat in him.

when mark and haechan are on tour, nominn think they're in charge of the polycule, so they order everyone around. chenle'll just stare at them then walk away. jisung goes into panic mode, which is also entertaining to nomin.

[freeonlineworkouts]

How To Do a Squat Properly?

[dailydemonspotlight]

Yamawaro - Day 154

Race: Brute Alignment: Neutral-Chaos February 12th, 2025

For such a prominent series of figures in Japanese mythology, one would expect Kappas to appear more often in SMT. Of course, the series is predominantly Japanese, with a large amount of the demons belonging either to Japanese or Abrahamic mythologies, but many of the demons throughout the series are that Yokai are far more obscure or archaic. This, of course, can be observed in many demons based on Yokai that have barely crossed overseas, such as Amabie or Ippon-Datara, ironically leaving the yokai that typically see the light of day outside of the spotlight. However, there is one glorious exception to this rule- a specific kind of kappa that has appeared as a demon in the series, even if its overall species has not. That Kappa, of course, is today's Demon of the Day- Yamawaro.

Yamawaro are sometimes seen as a subspecies of Kappa, and while their relation is slightly disputed, they're still generally agreed upon to be connected to Kappa. What makes them different from Kappas is in the fact that they predominantly reside in mountain ranges, as their name literally translates to 'Mountain Child,' and this name can also be seen in some other denominations of Yamawaro, which each have similar but different meanings like 'Yaman ojiyan,' meaning 'Mountain Uncle.' (I can't read Japanese so, as always, take this with a mountain of salt- I'm going off of wikipedia sources for this.) My personal favorite alternate name of the Yamawaro is 'yamawarawa,' which is just fun to say, but that's beside the already off-track point.

So, what's the deal with the mountain child? The Yamawaro are similar in many ways to Kappa, as they seem to have a similarly childlike temperament. Another kappa-like attribute of these pranksters is in their appearance, being that of squat humanoid beings with superficial similarities to kappas, such as how the brown hair that covers their body crowns around the top of their head* for a similar effect to a kappa's dish.

*I can't really find much about this or where the original depiction of this comes from? A lot of old and traditional Yamawaro artwork depict the Yamawaro as just having an equally ugly bowl-cut. The earliest source I can find for this specific depiction is from the works of one Toriyama Sekien that seems to date back to the Edo period, but I can't find much about the work referenced and I'm unsure as to if it could be a forgery or not. You can never be too cautious in this space.

However, this is where these similarities end- they're similar to Kappa in terms of behavior, but they're far from actively malicious, just mischievous. Yamawaro have a major defining trait in that they have a single eye in the middle of their head, and are covered in greasy brown hair. Yet more Kappa-adjacent similarities come into view, though, with how they love sumo wrestling and absolutely despise horses. As they live up in the mountains of Japan, one may encounter a Yamawaro if they live up there alone, leading to you possibly even being able to recruit their help. If you offer them food in return for their services, they'll work to the best of the quality of the food, meaning that they're doing labor in return for the... quality of the reward. Marx would've loved these guys.

Still, if you offer them food upfront, they'll run away with it, so don't do that. Yamawaro will happily help out if you thank them for it, give them a reward equal to the value of their labor, and they may even return to help further, showing how actively helpful they can be, especially in comparison to the chakra-stealing anus-ripping kappas. As for their depiction in SMT, it's rock-solid given what I know about most of their contemporary depictions, albeit with the greasy brown hair being replaced with moss. Not much to comment on, outside of the fact that maybe they just put Yamawaros in SMT over Kappas because they had good work ethic.

[wantbytaemin]

what’s your gym routine if you don’t mind sharing 💌 i know you said you didn’t used to work out at all and unfortunately i’m in the same boat buuuut i want to change my ways 😇 any advice is appreciated! thank you in advance 🥰❤️

aaah ofc ofc i love this sm especially since i used to be an avid workout hater and now my old skz show outfit shorts don’t fit my ass anymore 🤭 safe to say i started to love it LMAO! well first of all i started out with my leo friend who’s this gorgeous capable all-knowing gym rat and she taught me everything i know like if it hadn’t been for her i would neverrrrr have chosen gym as my physical activity of choice 🥲 so before i share what i do now i would say definitely start out with either a friend who knows what they’re doing or a trainer or (and this would be my own personal worst nightmare but whichever works for you!) group trainings bc it is soooo important to learn how to use everything so you don’t get hurt. safety first ass last! now as for me i go to the gym 3x a week and split my workouts into upper (1x/week) and lower body (2x/week). my workouts are usually around 1hr and i first warm up by running for 10 mins and then do 10 squats just for fun and bc i love squats. then i alwayssss do a core exercise first (usually 3x1min plank bc i love planks but i’ll do whatever i feel like that day). for upper body i mostly do back exercises (i Love rowing either cable or barbell, assisted pull-ups, pull-downs & i hate fuckass deadlifts but they’re so good -___-) and for lower body it’s alllll about ass to me forever (one legged romanian deadlifts, sumo squats and curtsey lunges are my absolute faves but i do love a hip thrust and even a leg press 🤭). i will do 5 exercises 3x10 reps and then stretch half assedly for like 3 mins and then im doneeee :) on the days i don’t go to the gym i usually either go on a walk or do a move with nicole vid at home and i LOVEEEE this woman so much im currently doing one of her monthly workout series and she’s out of her mind in the best way and a great way to start out bc she explains the form and does things really well. ALLL this yapping to say i really really highly suggest you go and do something guided at first (personal trainer might sound excessive but it’s theee best way to really get into going on your own!) and they can help you build a routine that focuses on your specific goals! and GOOD LUCK you’re going to love it just go at your own pace and do what feels good <333 and please do lmk your progress i am both invested and cheering for you 🫶🏻

[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)

[banishingsigils]

i'm re-running my powerbuilding program and i'm in the midst of phase 1, week 2 right now. i was curious how this phase 1 compared to the last one in november, namely how/if my base has increased.

and mostly, yes!

squat -> +20 lbs (130 lbs to 150 lbs for 4x8)

bench -> +10 lbs (70 lbs to 80s lbs for 4x8)

deadlift -> +5 lbs** (175 lbs to 180 lbs for 4x8)

**i switched from pulling conventional to sumo during the last training block and i matched the prescribed rpe better this time than in november. my ceiling is definitely higher pulling sumo because i jumped up in weight week-to-week and ended at 225 lbs during peak week and i was not managing that with conventional. or rather, it was more of a grind to progress.

i really wasn't expecting squat to be the winner here, but squat and i are friends right now so maybe i shouldn't be surprised. i do think back to my first time ever doing this program, and i overshot my first squat day. i thought i could do 150 lbs then and, friend, i could not - not at that volume. and look at me now! an rpe 8 effort for 4 sets of 8 reps.

and i'm delighted with bench even though i remain overall frustrated with it as a lift. there is progress there even if it feels slight every week! here's hoping i can put up some numbers with bench this go-round.

[homeremedyfitness]

20-Minute Total Body Double Kettlebell High Intensity HIIT Workout | https://ift.tt/6f7yHqt

20-Minute Total Body Double Kettlebell High Intensity HIIT Workout | https://ift.tt/6f7yHqt https://www.youtube.com/watch?v=zAhRAflxNvE What's up Nomads! Quick & dirty one today for us, asking for just pair of lighter bells (I used a pair of 45lbs) as we tackle one long complex for 10 rounds. The workout averaged out to 1 minute on, 1 minute off, so buckle up; no tricks today just some hard work and grit! Instructional video will be on screen. Be sure to like, subscribe and comment, it all helps to support the channel! Dual Bell Complex: - 5 Sumo Deadlifts - 5 Gorilla Rows - 5 Swing Cleans - 5 Squats - 5 Overhead Presses 10 Sets, 60 seconds rest 0:53 Begin Workout (Group 1) Please visit our website to get more information: https://ift.tt/6f7yHqt 🔔Ready to Elevate Your Fitness at Home? Subscribe to Home Remedy Fitness for simple yet effective high-quality kettlebell workouts for better biceps and total body health: https://ift.tt/6f7yHqt 🔗 Stay Connected With Us. 👉Facebook: https://ift.tt/jvf3mGy 👉Instagram: https://ift.tt/W60iqPF 👉Tiktok: https://ift.tt/3YzhXUl 👉Website: https://ift.tt/6f7yHqt 📩 For Business Inquiries: jamesnelson@homeremedyfitness.com ============================= 🎬 Recommended Playlists 👉 Full Workouts https://www.youtube.com/watch?v=mqGUBeL0jn0&list=PLom-vtdO3Rs-frzAYjxDQ50Fc0Z0Vtw-x&pp=iAQB 👉 How To: Upper Body https://www.youtube.com/watch?v=DmCoviwZaJI&list=PLom-vtdO3Rs8fH5dr5b-BdtoqnJzcwSt7&pp=iAQB 🎬 WATCH OUR OTHER VIDEOS: 👉 30 Minute Kettlebell FULL BODY H.I.I.T Workout (Conditioning:Power: HIIT) https://www.youtube.com/watch?v=mqGUBeL0jn0 👉 30 Minute SINGLE KETTLEBELL POWER Full Body Workout (Conditioning: Core: Full Body) https://www.youtube.com/watch?v=BRUMrFxxGqA 👉 30 Minute ADVANCED Kettlebell 2 (Complexes: Strength: Conditioning) https://www.youtube.com/watch?v=heQyGN9QhCk 👉 35 Minute FULL BODY TACTICAL Kettlebell Workout (Conditioning: Strength: Power) https://www.youtube.com/watch?v=oeDTUFzrOqQ 👉 30 Minute SINGLE Kettlebell FULL BODY BEAST Workout (AMRAP: Strength: Mobility) https://www.youtube.com/watch?v=U2S1KtgUBZY ============================= ✅ About NoMad Fitness. A company aims to bring holistic, mind and body betterment to your doorstep. Our winning trainers prescribe time-efficient, unique programming tailored to meet your fitness needs, all within the comfort of your own home. Nomad Fitness looks to get away from the big-box model. Accepting clients for who they are. Understanding each individual's reason for exercise and its importance in our lives. Improving total body functionality and overall quality of life while working on those nice biceps. For Collaboration and Business inquiries, please use the contact information below: 📩 Email: jamesnelson@homeremedyfitness.com 🔔Subscribe and Boost your overall body function and keep up with high-quality, personalized fitness programs from the comfort of your home: https://www.youtube.com/channel/UCzF0OK3tM8ot8KocO3T7c_g ================================= #dailyworkout #mobilityimprovement #beachworkouts #kettlebellworkouts #weighttraining #fatloss #hiitworkout #dailyworkout ⚠️DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Do your research. Copyright Notice: This video and our YouTube channel contain dialogue, music, and images that are the property of Home Remedy Fitness. You are authorized to share the video link and channel and embed this video in your website or others as long as a link back to our YouTube channel is provided. © Home Remedy Fitness via NOMAD Fitness https://www.youtube.com/channel/UCzF0OK3tM8ot8KocO3T7c_g February 10, 2025 at 12:27AM

[how2fit]

When it comes to squats, the sumo squat and goblet squat might seem like close cousins, but they’re built to target different muscles and fitness goals. Whether you're chasing stronger hips, a more stable core, or flawless squat form, knowing the differences can help you level up your lower-body game. Ready to break it down and find your perfect squat? Ahead, we dive into the benefits and drawbacks of the sumo squat versus the goblet squat and how to choose the best fit for your workout. What is a sumo squat? The sumo squat is a wide-stance squat that primarily targets your glutes, especially your gluteus maximus (the largest glutes muscle), while also working smaller glutes muscles, hamstrings, calves, adductors (inner thighs), core, and pelvic floor, says Michelle Wilbourn, PT, DPT, CSCS, physical therapist at Bespoke Physical Therapy in New York City. How to do a sumo squat Your browser does not support the video tag. Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. Clasp your hands together at your chest or hold a dumbbell or kettlebell with both hands, letting it hang between your legs. Keeping your back straight, push your hips back and bend your knees out over your toes to squat down. Lower until your your thighs are parallel to the floor (or as low as you can go). Squeeze your glutes, push through your heels, and return to a standing position. Benefits of the sumo squat The sumo squat is a powerhouse move for building strength and stability in the lower body. 1. Hip strength and stability The wide stance improves hip flexibility and engages key stabilizing muscles like your adductors, piriformis (butt muscle), and glute medius, Wilbourn explains. This helps you maintain lateral stability and strength—a skill often neglected since most of us focus on forward-backward movements. 2. Explosive power By heavily loading the glutes and hamstrings, sumo squats enhance explosive strength, making them a go-to for athletes and anyone looking to boost lower-body power, Wilbourn says. 3. Pelvic floor strength The wide stance also activates the pelvic floor, making it a beneficial exercise for those who are pregnant or aiming to strengthen their posterior chain, Wilbourn says. Potential drawbacks of the sumo squat While highly effective, the sumo squat isn’t for everyone—especially if you have hip, knee, or back issues. 1. Hip mobility limitations Tight hips? Sumo squats can be tough. That’s because they demand greater hip mobility and flexibility than other squat variations, Wilbourn says. Limited hip flexibility or tight adductors might also increase your risk of groin strain, especially if you go heavy too quickly, she adds. 2. Knee alignment issues Limited hip mobility can also lead to knee valgus (knees caving inward) during the exercise, leading to discomfort or strain in the medial knee area, Wilbourn says. 3. Lower back strain Holding the weight between your legs can also overextend your lower back muscles (especially if you don’t engage your core properly), increasing the risk of lumbar pain, Wilbourn says. What is a goblet squat? The goblet squat is a front-loaded variation of the traditional squat (typically performed with a dumbbell or kettlebell held close to your chest) that primarily targets the front of your body—your quads and core—while also engaging the entire body, Wilbourn says. How to do a goblet squat Your browser does not support the video tag. Stand with your feet shoulder-width apart, your toes slightly pointed out. Hold weight in front of your chest. (If using a kettlebell or dumbbell, hold it in a vertical position.) Your elbows should be tucked into your sides, not flaring out. Keeping your chest up and core engaged, sit your hips back and bend your knees to lower into a squat. Continue lowering yourself down until your thighs are parallel to the ground (or as close as you can comfortably go without pain and maintaining proper form). Squeeze your glutes, push through your heels, and return to a standing position.

Benefits of the goblet squat The goblet squat isn’t just a leg-day favorite—it’s a full-body strength booster with serious perks: 1. Core strength The front-loaded weight forces your core to stay engaged throughout the movement, building strength and improving spinal stability, Wilbourn says. 2. Improved posture Holding the weight close to your chest activates your back and shoulder muscles, helping to strengthen the postural muscles and enhance alignment, Wilbourn says. 3. Functional fitness Goblet squats mimic everyday movements like picking things up or getting out of bed, making them a fantastic exercise for improving mobility and strength for daily life, Wilbourn says. 4. Better grip strength Supporting the weight in front of your body engages your arms and improves grip strength—a crucial skill for everything from other lifts to opening stubborn pickle jars. Bonus: Stronger grip strength is linked to better overall health, longevity, and even cognitive function, according to an October 2019 paper in Clinical Interventions in Aging. Potential drawbacks of the goblet squat As effective as it is, the goblet squat has some limitations: 1. Mobility challenges Goblet squats require solid ankle dorsiflexion and spine stability, Wilbourn says. If you’re tight in either area, maintaining proper form can be difficult, she adds. 2. Upper-body fatigue Holding the weight at your chest can tire your arms, shoulders, and wrists, potentially capping the amount of weight you can lift if your upper body strength or grip falters, Wilbourn says. Sumo squat vs. goblet squat: What’s the difference? It all comes down to stance and weight placement, Wilbourn says. Sumo squats use a wide stance that targets the adductors, hip external rotators, and hamstrings. Goblet squats, with the weight held at your chest, emphasize the quads and core. Which exercise is right for you? That all depends on your goals, fitness level, and whether you have any prior injuries. Here’s how to suss out which squat variation is best for you, according to Wilbourn. Choose sumo squats if: You’re working on hip stability or lateral movements, especially for sports requiring quick directional changes. You need a knee-friendly exercise, as the wide stance reduces stress on the joints. Choose goblet squats if: You’re a beginner or want to improve your squat form—this move mirrors the mechanics of a traditional squat. You have lower back pain, as the forward-held weight encourages proper spinal alignment and core engagement. Keep in mind: Both exercises demand proper mobility—especially in the hips, spine, and ankles—and a strong core to maintain form and avoid injury, Wilbourn says. If you’re new to these movements, start with lighter weights and progress gradually to build strength safely, she says.