#Step one: 2 calves per leg

[trans-soapberry]

I love Sci Fi genetic modification. Because it let's me make things that suck

[otomehonyaku]

One of my headcanon that there's much space for Ruki's footfetish in Ruki/Yui intimate life. It's so niché so people don't write about it in details (tho it's reasonable because not many people would like to fantasize of it). I'm not a fan of footfetish as well, but as Ruki's fan I think I'd like to see more writings about it because it's one of the interesting and unusual preferences of him

I'd want to ask you 2 questions: How often you think this kink would take place in Ruki/Yui intimate life? And would you ever write about it?

oh man you have a good point! I keep forgetting that it's quite heavily implied in the games that this man has a foot fetish (mostly because I might have repressed the memory lol) or at least has a big thing for legs in general. personally I don't think I would write in depth about feet per se. while it is pretty much canon I don't really feel comfortable with it myself—forgive me for glossing over the feet part in what I'm about to say, though you could definitely read it in between the lines—but what I imagine is this:

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

Ruki has this peculiar thing for Yui's legs, not just her thighs, but especially her lower legs. Tantalisingly slowly dragging his knuckles over her skin, from the inside of her ankles to her inner thighs, almost all the way to her groin. Making sure he holds her gaze as his hands tease her, coaxing soft whimpers from her lips. Watching her face twist in anticipation as his hands ghost over her core before pulling away and starting anew, this time with his fingertips. Leaving small lavender bruises on her thighs from pulling her against him with reckless force. Sinking his teeth into the sensitive skin of Yui's upper calves—his favourite part—the patch of skin just above her knees, her ankles, her inner thighs, without properly healing the wounds he makes so as to remind her of his fangs with every step she takes for days afterward. He takes a sadistic sort of pride in seeing the bruises on her knees after she gives him head. Again, all power play.

This obsession of Ruki's generally manifests itself in small, unconscious touches here and there rather than giving these parts of hers his undivided attention. Nevertheless, Ruki does have a weakness for Yui in clothes that accentuate her slim legs, particularly short skirts paired with thigh-high socks or black, see-through tights. He will physically drag Yui into a secluded space—their bedroom, an alley, the broom closet in between classes—to discipline her. Oh, if only she did not tempt him so...

─── ･ ｡ﾟ☆: *.☽ .* :☆ﾟ. ───

kind of went off on a tangent but I'll add this to the headcanon post later \(//∇//)\

[clonedchaos]

👟 𝓜𝓪𝓻𝓪𝓽𝓱𝓸𝓷 🌸

Orchids and Oranges: A Yasammy Week Special

Yasammy week brought to you by @yasammyweek!

Sorry this one was late, I had some errands to run yesterday and an 8 hour shift early this morning. I'll try my best to catch up, but I might be a day late on my prompts.

Day 2: Firsts Rating: G/PG Summary: Sammy attends her first marathon. Fortunately, she has an expert partner to coach her along. 

AO3 Version:

Tumblr Version:

"Ready for this, Sammy?" Yaz asked, reaching down to touch her toes. Her hair was done up in a tight bun, preventing any loose strands from obscuring her vision. Sammy had ditched her boots for a nice pair of pink running shoes; courtesy of her amazing girlfriend. After so long sporting boots, this experience felt foreign. It was far more practical for running at least.

Sammy quickly copied her action as Yaz continued to lead her through the stretching exercises. "Ready as I'll ever be," She smiled. This would be the first time since Nublar that she would be running such long distances. And, it was the first time Yaz had done anything akin to track since the island. Plus, it was fundraising for the local hospital in Yaz's district. All around, this would be a fun time. She was thrilled to be able to partake in an experience and hobby that was close to Yaz's heart. She just hoped she could keep up!

"Alright. You know the basics. Conserve your energy until we near the finish. When going downhill, let gravity do the work for you. It'll make your pace far easier, trust me. And don't push yourself too hard. If you need to take a break, we'll take one," Yaz listed, twisting her upper body to loosen her muscles.

"You got it!" Sammy chirped, playfully saluting her. Yaz chuckled and nudged her with her shoulder.

"Runners! To the starting line! We will begin shortly!" A man's voice crackled through a loudspeaker.

Sammy noticed the flame of competition erupt in Yaz's eyes at the announcement. She was so passionate, so confident. Oh, how she wished she had that sense of valor.

Yaz turned her attention onto Sammy and extended a hand. "Ready, cowgirl?"

"Always, track star," Sammy replied, playing up the nickname. Her fingers intertwined with Yaz's and they headed for the starting line.

Sammy's heart beat wildly in her chest as the anticipation began to build. Her first marathon! This was going to be so much fun! 

She was forced to wait-- she hated waiting when she was this excited-- until the announcers dropped the welcome banner and the marathoners took off. Sammy was instantly pulled forward as Yaz shot off like a bullet. She felt like a cartoon character with the way her legs were flailing back and forth.

Yaz glanced over her shoulder and slowed her pace. "Sorry about that. Got a bit carried away," She apologized, her movements deliberate and precise.

Sammy put a bit more pep in her step and took the lead. "Don't tell me you wanna slow down! We've got competition!"

The marathon path snaked through the thinning shops of the town square and out into a lush pine forest. Miniature markers were laid out on the trail, directing them where they should go. Despite the event not being a race per se, the duo kept toward the head of the pack.

They passed by a small blossoming flower field with vibrant daisies. It took Sammy all the self-restraint in the world to not divert off the path and pick a few to give to Yaz. She'd look astonishing in a woven flower crown.

A medial incline was up ahead.

"Remember, Sammy. Let gravity do the work for you," Yaz panted, having vast control over her breathing patterns.

Sammy nodded and powered forward. By the time her and Yaz reached the top, her calves felt like they were on fire. As they descended, Sammy reserved her energy and let motion take hold. The breeze tickled her cheeks as they picked up speed. She couldn't help but laugh, causing Yaz to do the same.

The next locale was to skirt around the edges of a lake. The sand pulled at her feet, a much rougher terrain to balance on and navigate through than hardpacked dirt or concrete. And boy, cannonballing into the water was getting more and more appealing by the second. It was hot. Really hot. Why had they chosen to do this in the summer again?

Sammy wasn't sure how much time had passed when her pace began to slow. She wanted to keep up with Yaz, but her body felt like it was in the process of shutting down all together. With every gulp of air, her chest burned and her throat stung.

"Sammy? Do you need to take a break?" Yaz asked as they crested another hill. She began to slow her own pace.

Sammy shook herself. Come on, Sammy! You can do it!

Maybe she could. From the high vantage point, Sammy could spot the finish line at the bottom of the hill. Several onlookers awaited them, as well as volunteers with numerous water bottles and towels at the ready.

"We're so close. We can't stop now!" She insisted.

"But Sam--"

Sammy released Yaz's hand. Just a little bit further. Her legs felt like jelly and her cheeks burned. The sun was relentless. Was she going to black out?

Yaz suddenly overtook Sammy. She crossed the finish line and spun on her heel. "Come on, Sammy! You got this!" She encouraged, waving her hands. She didn't take Yaz for the cheerleading type, but she sure inspired Sammy.

Yaz was right there! She was waiting for her. Just a few more steps. She could do this, couldn't she? Seeing Yaz standing there, waiting for her, it filled her with hope. Sammy pushed forward with one last burst of energy. Her legs completely gave out from under her and she crashed into Yaz, sending both of them toppling onto the ground.

Sammy blinked, her throat burning and chest heaving as she fought to take in oxygen. Sweat dribbled down the side of her face. She was used to the heat and physical exertion of working on the farm, but she forgot just how taxing running could be. Being chased by dinosaurs had surely lit a fire under her back on Nublar.

Sammy finally snapped back to reality as she moved into a sitting position. Immediately she helped Yaz do the same. "Oh gosh, I'm so sorry! Are you okay?!" She immediately began checking her over for any bruises or scrapes that she might have accidentally inflicted upon her. Exhaustion was thrown to the side as her girlfriend's wellbeing was of far more importance; to her at least. She didn't even care her vision was slightly spinning.

Yaz grabbed her hands. "Sammy. I'm fine, really." Her eyes searched Sammy's expression thoughtfully.

Sammy set a hand on her forehead and wiped away the sweat on her brow. Why was she feeling fuzzy?

Yaz leapt to her feet, dashed over toward one of the water refuel stations, and grabbed two ice cold bottles of water. In seconds, she was right by Sammy's side. "Here, drink this. You're dehydrated," She uncapped one and handed it off.

Sammy brought the bottle to her lips and took in the refreshing icy chill. In ten seconds, she had downed the entire thing.

Yaz held the other bottle against her forehead to help cool her off. With her other hand, she supported Sammy's back in case she fainted. "Feeling better? I don't want you passing out on me. If you need to lie down, I'll help you," She quickly rambled off and bit her lip.

"I'm fine, Yaz," Sammy assured as she leaned against Yaz's shoulder. Her breathlessness had begun to subside, and the water bottle had done wonders for her heat exhaustion. "Just out of it is all. I forgot just how much running takes it out of ya. You make it look so easy."

Yaz chuckled and moved to set a hand atop Sammy's. "It took years of practice to get to where I am today. Or, well, to where I used to be. You did amazing. Besides, I can say the same for you and horseback riding. Remember what a disaster I was trying to ride for the first time?" She teased.

Sammy thought back to that particular, eye-opening experience. "I thought you got an A+ for effort," Sammy mused with a smile. "Give it a few more lessons and you'll be a proper cowgirl in no time."

Yaz laughed. It made Sammy's heart flutter. "I know it's hard for us to find the time when we live so far away... But what do you say about going on a few nature runs with me from time to time? In return, you can give me horseback riding lessons."

Sammy dropped her empty bottle and squealed. "Ooo! That sounds perfect! There are tons of places around the farm with a more scenic view. Or, or-- We could go camping! I've only done it a few times, but I think we'd have tons of fun. We could roast marshmallows, tell spooky stories, cuddle by the campfire. Imagine hiking in the mountains! Going for a morning jog while overlooking a breathtaking view would be just the sight to get us up and going!"

Sammy continued to ramble on with her ideas, Yaz listening intently. There were so many things they had yet to experience together. Where would they go next?

[freeonlineworkouts]

Full Body dumbbell Workout

Here’s a full-body dumbbell workout that targets all major muscle groups. This routine is perfect for building strength, improving muscle tone, and boosting overall fitness. Perform this workout 2–3 times per week, allowing at least one day of rest between sessions.

Warm-Up (5–10 minutes)

Jumping Jacks: 2 minutes

Arm Circles: 1 minute forward, 1 minute backward

Bodyweight Squats: 1 minute

Dynamic Stretches: Focus on legs, shoulders, and back.

Workout Structure

Perform 3 sets of each exercise.

Rest for 30–60 seconds between sets.

Adjust the weight of the dumbbells to match your fitness level (challenging but manageable).

1. Dumbbell Squats

Target: Quads, glutes, hamstrings, core.

How to:

Hold dumbbells at your sides or at shoulder height.

Lower into a squat, keeping your chest up and knees aligned with your toes.

Push through your heels to return to standing.

Reps: 10–12

2. Dumbbell Bench Press (or Floor Press)

Target: Chest, shoulders, triceps.

How to:

Lie on a bench or the floor with dumbbells in hand.

Press the dumbbells upward until your arms are fully extended.

Lower the dumbbells back to chest level.

Reps: 8–10

3. Dumbbell Bent-Over Rows

Target: Upper back, lats, biceps.

How to:

Bend at the hips with a flat back, holding dumbbells in front of you.

Pull the dumbbells toward your torso, squeezing your shoulder blades together.

Lower the dumbbells back to the starting position.

Reps: 10–12

4. Dumbbell Romanian Deadlifts

Target: Hamstrings, glutes, lower back.

How to:

Stand with dumbbells in front of your thighs.

Hinge at the hips, lowering the dumbbells while keeping your back flat.

Return to standing by squeezing your glutes.

Reps: 8–10

5. Dumbbell Shoulder Press

Target: Shoulders, triceps.

How to:

Hold dumbbells at shoulder height with palms facing forward.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height.

Reps: 8–10

6. Dumbbell Lunges

Target: Quads, glutes, hamstrings.

How to:

Hold dumbbells at your sides.

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to standing.

Alternate legs with each rep.

Reps: 10–12 (per leg)

7. Dumbbell Bicep Curls

Target: Biceps.

How to:

Hold dumbbells with palms facing forward.

Curl the dumbbells toward your shoulders, keeping your elbows close to your body.

Lower the dumbbells back to the starting position.

Reps: 10–12

8. Dumbbell Tricep Kickbacks

Target: Triceps.

How to:

Bend at the hips with dumbbells in hand and elbows bent at 90 degrees.

Extend your arms backward, squeezing your triceps at the top.

Return to the starting position.

Reps: 10–12

9. Dumbbell Russian Twists

Target: Core, obliques.

How to:

Sit on the floor with knees bent and feet off the ground.

Hold a dumbbell with both hands and twist your torso side to side.

Reps: 20 twists (10 per side)

10. Dumbbell Calf Raises

Target: Calves.

How to:

Hold dumbbells at your sides.

Rise onto your toes, squeezing your calves at the top.

Lower back down slowly.

Reps: 15–20

Cool-Down (5–10 minutes)

Stretching: Focus on major muscle groups (hamstrings, quads, shoulders, back).

Deep Breathing: Relax and lower your heart rate.

Tips for Success

Progressive Overload: Gradually increase the weight or reps over time.

Form First: Prioritize proper form to avoid injury.

Hydration: Drink water before, during, and after your workout.

Rest: Allow at least 48 hours of recovery before repeating the workout.

This full-body dumbbell workout is efficient, effective, and can be done at home or in the gym. Let me know if you’d like a customized version! 💪

[osamasahil369]

The Importance of Leg Workouts for Women

Leg workouts are often overlooked by women, but they are essential for overall fitness and health. Strong legs help you to move more easily and efficiently, improve your balance and coordination, and reduce your risk of injury. They also play a role in maintaining a healthy metabolism and weight.

What to Include in a Leg Workout

A well-rounded leg workout should include exercises that target all the major muscle groups in the legs, including:

Quadriceps: The quadriceps are the muscles on the front of the thigh. They are responsible for extending the knee and helping you to straighten your leg.

Hamstrings: The hamstrings are the muscles on the back of the thigh. They are responsible for flexing the knee and helping you to bend your leg.

Glutes: The glutes are the muscles in the buttocks. They are responsible for extending the hip and helping you to stand up from a seated position.

Calves: The calves are the muscles on the back of the lower leg. They are responsible for plantar flexing the foot (pointing your toes down) and helping you to walk and run.

Some Effective Leg Exercises

Here are some effective leg exercises that you can include in your workout:

Squats: Squats are a classic leg exercise that works all the major muscle groups in the legs. To do a squat, stand with your feet shoulder-width apart and lower your body down until your thighs are parallel to the ground.

Lunges: Lunges are another great exercise for working the legs. To do a lunge, step forward with one leg and lower your body down until both knees are bent at a 90-degree angle.

Leg press: The leg press is a machine exercise that works the quadriceps and hamstrings. To do a leg press, sit on the machine and press the weight up with your legs.

Hamstring curls: Hamstring curls are a machine exercise that works the hamstrings. To do a hamstring curl, sit on the machine and curl the weight up with your heels.

Calf raises: Calf raises are an exercise that works the calves. To do a calf raise, stand with your feet shoulder-width apart and rise up on your toes.

How Often Should You Do Leg Workouts?

The frequency of your leg workouts will depend on your fitness level and goals. If you are new to exercise, start by doing leg workouts 2-3 times per week. As you get stronger, you can increase the frequency to 3-4 times per week.

How Long Should Your Leg Workouts Be?

The length of your leg workouts will also depend on your fitness level and goals. If you are new to exercise, start with workouts that are 30-45 minutes long. As you get stronger, you can increase the length of your workouts to 45-60 minutes.

Tips for Getting the Most Out of Your Leg Workouts

Here are some tips for getting the most out of your leg workouts:

Warm up before each workout with 5-10 minutes of light cardio and dynamic stretching.

Cool down after each workout with 5-10 minutes of static stretching.

Focus on using proper form during each exercise.

Gradually increase the weight you are lifting over time.

Listen to your body and take rest days when needed.

Conclusion

Leg workouts are an important part of a well-rounded fitness routine for women. By including regular leg workouts in your plan, you can improve your strength, power, and overall fitness. So get started today and start seeing results!

[amgracy]

Leg Exercises for the Elderly | Yes2Next

Getting older doesn't mean slowing down — at least not entirely. As we age, our bodies may become less agile, but staying active can help us preserve mobility, strength, and independence. One of the best places to focus your fitness efforts? Your legs! Here are some effective Leg exercises for the elderly.

Whether you're aiming to walk farther, climb stairs easier, or just avoid that wobbly feeling, leg exercises can be your secret weapon.

Why Leg Exercises Matter

Strong legs aren’t just for athletes — they’re essential for everyday tasks. Think about how many times you get up from a chair, climb stairs, or take a stroll around the block. All these actions rely on your legs.

Top Benefits of Leg Workouts for Seniors:

Better balance and coordination

Reduced risk of falls

Increased bone strength

Improved blood circulation

Boosted confidence while walking

Safety First

Before you jump into your new routine, here are a few golden rules:

Talk to Your Doctor: Especially if you have joint pain, balance issues, or medical conditions.

Start Slow: It’s not a race. Progress over perfection!

Support is Okay: Use a sturdy chair, wall, or walker if needed.

Warm Up and Cool Down: A few minutes of gentle marching or stretching can prevent injuries.

Best Leg Exercises for Seniors

Let’s explore some easy yet effective moves:

Seated Leg Extensions

How to Do It:

Sit in a chair with your feet flat on the floor.

Slowly straighten one leg and hold for 3–5 seconds.

Lower and repeat 10–15 times per leg.

Why It Works:

Strengthens quadriceps and improves knee flexibility.

Chair Squats

How to Do It:

Stand in front of a chair, feet shoulder-width apart.

Lower yourself like you’re about to sit, then stand back up.

Pro Tip: Keep your arms forward for balance.

Why It Works:

Builds thigh, glute, and core strength.

Ankle Circles

How to Do It:

Sit or lie down.

Lift one foot and slowly rotate your ankle in circles, both directions.

Why It Works:

Enhances circulation and flexibility.

Side Leg Raises

How to Do It:

Stand near a wall or chair for support.

Lift one leg to the side (not too high) and return.

Why It Works:

Strengthens hips and improves side-to-side stability.

Calf Raises

How to Do It:

Stand tall and slowly rise onto the balls of your feet.

Hold for 2 seconds, then lower.

Why It Works:

Strengthens calves and ankles.

Step-ups (With Support)

How to Do It:

Use a small step or staircase.

Step up with one foot, then the other, and step down.

Why It Works:

Boosts cardiovascular fitness and coordination.

How Often Should Seniors Exercise?

Aim for 2–3 sessions per week for leg-specific exercises. Each session can be as short as 15–20 minutes. The key is consistency — a little every day goes a long way.

Common Mistakes to Avoid

Overdoing It: Know your limits.

Skipping Warm-ups: Always prepare your muscles.

Ignoring Pain: Discomfort is okay — pain is not.

Tips for Making It Fun

Play music you love.

Invite a friend or partner.

Celebrate small wins — every rep counts!

When to Seek Help

Call your doctor or physical therapist if you experience:

Persistent joint pain

Swelling or bruising

Dizziness during or after exercises

Example 15-Minute Routine

Seated Leg Extensions – 2 sets of 10 reps

Chair Squats – 2 sets of 8 reps

Ankle Circles – 10 reps each foot

Side Leg Raises – 2 sets of 8 per leg

Calf Raises – 2 sets of 10 reps

Step-ups – 1 set of 6 steps per leg

Conclusion

Don’t let age define your ability. Strong legs are the foundation of a mobile, independent life. With just a few minutes a day, you can build strength, confidence, and energy to enjoy life to the fullest.

Remember: It’s never too late to start moving.

Frequently Asked Questions (FAQs):

1. Are leg exercises safe for seniors with arthritis?

Yes, low-impact movements like seated leg lifts and ankle rolls can help ease joint pain when done gently.

2. How long until I see results?

With consistent effort, many people notice improved strength and balance within 3–4 weeks.

3. Can I do these exercises daily?

Yes, most leg exercises can be done daily, but always listen to your body and take rest as needed.

4. Do I need equipment for these exercises?

No special equipment is needed — just a sturdy chair and comfortable clothes.

5. What should I do if I lose balance during an exercise?

Pause immediately, sit down, and rest. Always keep a support object nearby when exercising.

Source: Leg exercises for the elderly | Yes2Next

[online-educations]

Lunges: The Ultimate Full-Body Exercise for Strength, Mobility, and Flexibility

If you're looking to elevate your fitness routine, lunges are one of the best exercises you can incorporate. Simple, yet highly effective, lunges target multiple muscle groups and provide numerous benefits for overall health. Whether you're a beginner or a seasoned athlete, lunges can help improve your mobility, flexibility, strength, and posture. But what exactly makes lunges so effective, and why should you add them to your workout routine? Let's dive in.

What Makes Lunges Effective?

Lunges are a compound movement, meaning they engage more than one joint and muscle group at a time. Primarily targeting the quads, hamstrings, glutes, and calves, lunges also work your core for balance and stability. This makes them perfect for building functional strength, which translates into real-world activities like walking, running, and even climbing stairs.

Key Active Substances (Muscle Groups) Targeted

Quadriceps (Front Thighs) The quadriceps are the primary muscles worked during lunges. As you step forward and bend your knees, these muscles extend the knee to help you return to the standing position. The quads play a crucial role in lower body strength, and strengthening them can improve athletic performance and reduce the risk of knee injuries. Dosage: To effectively target your quads, aim for 3-4 sets of 12-15 lunges per leg.

Hamstrings (Back Thighs) The hamstrings work to bend your knee and extend your hip as you push off the ground and return to the starting position. Strengthening the hamstrings is vital for improving athleticism, especially in activities like running, cycling, and jumping. Dosage: Incorporate hamstring-focused lunges into your routine by performing 2-3 sets of 12-15 reps.

Glutes (Buttocks) Lunges are excellent for toning and strengthening the glutes. These muscles are responsible for hip extension, and when properly activated during lunges, they help shape and firm the buttocks. Strong glutes are essential for proper posture and can enhance performance in a variety of sports and activities. Dosage: To maximize glute activation, focus on 3-4 sets of 12-15 lunges per leg.

Calves Lunges also engage the calves, especially when you're pushing off the ball of your foot. These muscles are responsible for stabilizing your body while you move, ensuring better balance and control. Dosage: Calf engagement can be maximized by completing 2-3 sets of 12 reps on each leg.

Core (Abs and Lower Back) The core stabilizes your body throughout the lunge movement, engaging the abs and lower back muscles. This provides support and balance, helping prevent injuries while strengthening your core. Dosage: Include lunges in your core workouts by performing 3-4 sets, focusing on slow and controlled movements.

Benefits of Lunges

Improved Balance and Coordination: Since lunges require balance, they improve coordination and proprioception, which can reduce the risk of falls and improve athletic performance.

Increased Flexibility: Lunges help stretch the hip flexors, quads, and hamstrings, improving flexibility in the lower body.

Enhanced Strength and Endurance: Performing lunges consistently will increase strength, especially in the lower body. You'll notice enhanced endurance over time, making daily activities easier and less tiring.

Better Posture: Lunges activate muscles that are often neglected, promoting a more aligned and better posture.

Why You Should Buy Lunges (and Make Them a Part of Your Routine)

When it comes to functional exercises, lunges are unbeatable. Whether you're looking to build strength, improve flexibility, or enhance balance, lunges offer a comprehensive solution. You don't need fancy equipment or a gym membership to perform lunges—just your body weight, a bit of space, and some dedication.

Incorporating lunges into your routine is easy and effective. Not only will you notice improvements in strength and muscle tone, but you'll also increase your endurance and flexibility. Try adding lunges to your workout today, and witness the transformation in your body and fitness levels. If you want results, lunges are a must-have in your fitness arsenal.

So, are you ready to make lunges a staple in your workout routine? Start today and experience the difference for yourself!

"Visit our website to explore our library of informative videos on Workout."

[womensjournal]

Powerful Leg Workouts to Boost Strength and Stamina

Strong legs aren't just for athletes they're vital for everyday movement, from climbing stairs to carrying groceries. Whether you're aiming to level up your fitness, enhance your athletic game, or just feel stronger, leg workouts are a must. In this article, we break down essential exercises that build strength, endurance, and confidence in your lower body.

Why Leg Strength Really Matters

Your legs carry you through life literally. Strengthening them goes beyond appearance; it’s about stability, mobility, and power. Here's why leg workouts should be a non-negotiable part of your fitness plan:

Better balance and stability

Reduced risk of injury

Enhanced functional strength for daily tasks

Boosted metabolism through large muscle engagement

From beginners to seasoned athletes, working your legs will elevate your overall health and performance.

Must-Try Leg Exercises for Strength and Endurance

These exercises target your quads, hamstrings, glutes, and calves, helping you build a strong, balanced lower body.

1. Squats

Squats are the ultimate lower body exercise, hitting your glutes, quads, hamstrings, and core all at once.

How to:

Stand with feet shoulder-width apart, toes slightly turned out.

Lower your hips back and down like you’re sitting in a chair.

Go until your thighs are parallel to the ground.

Press through your heels to return to standing.

Tip: Keep your knees aligned with your toes and your chest lifted.

2. Lunges

A dynamic move that targets your legs while engaging your core for balance.

How to:

Step forward with one leg and lower both knees to 90 degrees.

Push through your front heel to return to standing.

Switch legs and repeat.

Tip: Don’t let your front knee go past your toes.

3. Deadlifts

A powerhouse move that strengthens your posterior chain glutes, hamstrings, and lower back.

How to:

Stand with weights in front of you.

Hinge at your hips, keeping your back straight, and grab the weights.

Lift by driving through your heels and standing tall.

Lower with control by hinging at the hips.

Tip: Avoid rounding your back engage your core throughout.

4. Step-Ups

Simple and effective for targeting legs and improving coordination.

How to:

Step one foot onto a sturdy surface like a bench.

Push through your heel to lift your body.

Bring the other foot up, then step back down and repeat.

Tip: Focus on control, not speed.

5. Leg Press

A great machine-based option for building strength, especially if you’re new to lifting.

How to:

Sit on the machine, feet shoulder-width on the platform.

Extend your legs to push the weight, then slowly return to start.

Tip: Avoid locking your knees and focus on smooth movements.

6. Glute Bridges

Excellent for glutes and hamstrings and great for relieving lower back tension.

How to:

Lie on your back with knees bent and feet flat.

Drive through your heels to lift your hips.

Squeeze your glutes at the top and lower slowly.

Tip: Engage your core to avoid arching your lower back.

Sample Lower Body Routine

Try this beginner-to-intermediate friendly routine 2–3 times a week:

Squats – 4 sets of 8–12 reps

Lunges – 3 sets of 12–15 reps per leg

Deadlifts – 3 sets of 8–10 reps

Step-Ups – 3 sets of 10–12 reps per leg

Glute Bridges – 3 sets of 15–20 reps

Warm-Up Tip: Begin with 5–10 minutes of cardio and dynamic stretching. Finish your session with static stretches to boost flexibility and recovery.

Stay Consistent, Stay Strong

Strong legs aren’t built in a day but with commitment and the right exercises, you’ll feel stronger, more stable, and more energized. Whether you're chasing a fitness goal or just want to feel better day-to-day, these workouts will get you there. Keep going you've got this.

Source: Leg Workouts to Improve Strength and Endurance

[how2fit]

Are you tired of the same old running routine? Try these 9 other exciting outdoor exercises for weight loss that will keep your workouts fun and effective!If you are getting bored with the same old running routine but still want to shed those extra kilos, it might be time to try something new! While running is great, incorporating some other outdoor exercises for weight loss can keep your daily workout feel fresh and exciting. Plus, exercising outdoors gives you the added benefits of fresh air and sunlight, helping you boost your vitamin D levels. And not just weight loss, these exercises can also help tone your muscles and improve your endurance. So, are you ready to burn some calories and get in shape?10 outdoor exercises for weight lossHere are some of the best outdoor exercises for weight loss:1. RunningRunning is one of the most effective outdoor exercises for weight loss. A study published in the Journal of Strength and Conditioning Research shows that running burns roughly twice the number of calories as walking. This high-intensity exercise helps regulate appetite, reduce stomach fat and promote weight management. Not only this, but running also strengthens the heart, boosts endurance, and improves mental health. On average, running can burn between 280 and 520 calories per 30 minutes.2. CyclingCycling is one of the excellent outdoor exercises for weight loss because it targets multiple muscle groups, including your glutes, hamstrings, quads, calves, arms, shoulders, and back. According to Harvard University, cycling at a moderate speed will cause a 70 kg person to burn 252 calories in 30 minutes. What’s more? Outdoor cycling also engages your core muscles, which helps maintain balance and stability.Try cycling to build endurance! Image courtesy: Adobe Stock3. SwimmingSwimming is one of the full-body outdoor exercises for weight loss that not only builds strength but also burns a lot of calories. When you swim, the water reduces stress on your joints while providing resistance to every movement you make. As per the YMCA of Central Kentucky, if you swim at a moderate speed, you will burn around 520 calories each hour. In addition to weight loss, swimming improves cardiovascular health, increases flexibility, and tones muscles throughout the body.4. Bench workoutA bench workout is perfect for working out outdoors. With just a bench, you can perform multiple exercises targeting different parts of the body. Here are a few outdoor exercises for weight loss you may perform with a bench: Warm-up: Jog for 5-10 minutes or do jumping jacks Incline pushups against the bench: 3 sets of 10-12 reps Step-ups: 3 sets of 12 reps per leg V-crunches: 3 sets of 12 reps Triceps dips: 3 sets of 10-15 reps Bulgarian split squat: 3 sets of 12 reps per leg Mountain climbers: 3 sets of 20 reps Box jump: 3 sets of 10 reps Cool down: Walk for 5-10 minutes and perform light stretchingThis full-body workout challenges multiple muscle groups and boosts metabolism, making it one of the excellent outdoor exercises for weight loss.5. Cardio exercisesCardio exercises are some of the best outdoor exercises for weight loss, as they help burn calories quickly. Some of the best exercises include: Jump rope: Skipping rope helps you lose weight by engaging multiple muscle groups and increasing calories burned. Running sprints: It boosts metabolism, increasing the number of calories you burn while doing the exercise. Jumping jacks: This cardio exercise helps increase heart rate and burn fat. Burpees: A full-body exercise that combines squats, pushups, and jumps to challenge your muscles and burn calories.Recommendation: Perform each exercise for 30 seconds to 1 minute, rest for 15-30 seconds, and repeat for 3-5 rounds.You may also like6. HIIT (high-intensity interval training)HIIT is one of the most efficient outdoor exercises for weight loss. It involves alternating between short bursts of intense exercise and brief rest periods. HIIT has been shown to increase

metabolism and burn fat, with research published in Sports Medicine suggesting that it can continue to burn calories even after the workout is over. Here is a sample HIIT workout: Warm-up: Light jog, jumping jacks, arm circles (5 minutes) High knees: 30 seconds Squats: 30 seconds Push-ups: 30 seconds Butt kicks: 30 seconds Walking lunges: 30 seconds Plank: 30 seconds Cool down: 5 minutes of walking and light stretchingRecommendation: Perform this circuit for 20-30 minutes, 3 times a week.Make sure to keep your back straight while doing squats. Image courtesy: Adobe Stock7. HikingHiking on uneven terrain helps strengthen the legs and core while also improving cardiovascular health. The combination of uphill climbs, varying terrain, and fresh air helps burn a significant amount of calories. When done regularly, this is one of the outdoor exercises for weight loss that can build muscle, boost metabolism, and improve endurance. What’s more. Hiking is also great for reducing stress. Hike for 45-60 minutes at a moderate pace, 2-3 times a week.8. SportsEngaging in sports is an excellent way to burn calories while having fun. If you are not doing any other exercises, try to play for 45-60 minutes to burn calories. Some of the best sports for weight loss include: Tennis: This is a sport that can help burn around 252 calories in 30 minutes to a 56 kg person, as per Harvard Health Publishing. Football: It involves constant movement, running, and interval sprints that can help you burn significant calories and support weight loss.9. SkatingSkating, whether on ice or roller blades, is a great way to tone the legs, glutes, and core. It is a fun, low-impact exercise that also works the cardiovascular system and helps burn calories. Skate for 30-45 minutes, 3 times a week and do some other outdoor exercises for weight loss as well.10. Stair climbingStair climbing is both at home and one of the best outdoor exercises for weight loss. It is a simple but effective exercise to burn fat and tone legs and glutes. You can perform it in parks, stadiums, buildings with stairs outside, or on any equipment. As per the International Journal of Physical Education, Sports and Health, stair climbing burns more calories than any other lifestyle physical activity.Climbing stairs is good for heart health. Image courtesy: Adobe StockSo, what’s holding you back? The next time you head out for a workout, be sure to give these outdoor exercises for weight loss a try!Who should avoid doing outdoor exercises? If you have respiratory conditions (like asthma or bronchitis) or are sensitive to air pollution, avoid outdoor exercise during poor air quality, as it can worsen your condition. Those with pre-existing heart conditions should consult a doctor before engaging in outdoor exercise, as it could put extra strain on the heart. Exercising in extreme heat can lead to heat exhaustion or heatstroke, while in extreme cold, it may cause hypothermia. It is best to avoid outdoor exercise in such conditions. Certain exercises should be avoided during pregnancy. Always consult your doctor before doing it. If you have conditions like arthritis, consult your doctor for advice on safe exercises.Last, always listen to your body and stop exercising if you feel any discomfort or unusual symptoms.Related FAQsCan outdoor exercises help with belly fat loss?While no exercise can target fat loss in one specific area, outdoor activities like running, swimming, and cycling can help you burn overall body fat, when combined with a healthy diet.Can I lose weight by just walking outdoors?Yes! Walking is a low-impact exercise that can help you lose weight. Try to walk briskly for 30-60 minutes daily to see results.

[zazacartfitness]

Full Body Workout at Home Without Gym – The Ultimate Guide to Staying Fit

Staying fit and active is essential for a healthy life, but not everyone has the time or budget to visit a gym. The good news? You don’t need expensive equipment or a gym membership to achieve your fitness goals. You can easily perform a full body workout at home without gym and get amazing results using just your body weight or minimal equipment.

Whether you're a beginner or an experienced fitness enthusiast, this guide will help you create a highly effective home workout routine. Let’s explore the benefits, best exercises, and a step-by-step workout plan to keep you in top shape.

Why Choose a Full Body Workout at Home Without Gym?

Choosing to do a full body workout at home without gym comes with several advantages:

1. Save Time & Money

You don’t have to spend money on a gym membership or travel to a fitness center. Working out at home is a cost-effective and time-saving solution.

2. Workout Anytime, Anywhere

No need to follow gym schedules! With a home workout, you have the flexibility to exercise whenever it suits you.

3. No Equipment Needed

Most bodyweight exercises can give you great results without the need for gym machines. Simple tools like resistance bands, dumbbells, or even household items can enhance your workout.

4. Privacy & Comfort

Enjoy working out in the comfort of your home, without worrying about crowded gyms or waiting for equipment.

5. Customize Your Routine

You can modify your workout to suit your fitness level, goals, and available space.

The Best Exercises for a Full Body Workout at Home Without Gym

A full body workout at home without gym should target all major muscle groups, including the upper body, lower body, and core. Below are the best exercises that you can include in your routine:

1. Squats – Strengthen Your Legs & Glutes

Squats are great for building lower body strength. They work your thighs, glutes, and calves.

How to Do It:

Stand with feet shoulder-width apart.

Lower your body as if sitting on a chair.

Keep your back straight and knees behind your toes.

Push back up to the starting position.

Perform 12-15 reps.

2. Push-Ups – Build Upper Body Strength

Push-ups target your chest, shoulders, triceps, and core.

How to Do It:

Get into a high plank position.

Lower your body until your chest is close to the ground.

Push yourself back up.

Perform 10-15 reps.

3. Lunges – Tone Your Legs & Improve Balance

Lunges work your quadriceps, hamstrings, and glutes while improving balance.

How to Do It:

Stand straight and step forward with one leg.

Lower your body until both knees are bent at 90 degrees.

Push back up and switch legs.

Perform 12 reps per leg.

4. Planks – Strengthen Your Core

Planks engage your entire core and improve stability.

How to Do It:

Get into a forearm plank position.

Keep your body straight and hold the position for 30-60 seconds.

5. Burpees – The Ultimate Fat Burner

Burpees are excellent for full-body conditioning and cardio.

How to Do It:

Start in a standing position.

Drop into a squat, place your hands on the floor, and kick your feet back into a plank.

Perform a push-up, jump your feet forward, and explode into a jump.

Perform 10-12 reps.

6. Mountain Climbers – Boost Cardio & Core Strength

Mountain climbers are great for burning calories and strengthening the core.

How to Do It:

Get into a plank position.

Bring one knee toward your chest, then switch legs quickly.

Perform for 30-45 seconds.

A Step-by-Step Full Body Workout Plan

Here’s a structured full body workout at home without gym that you can follow:

Beginner Routine (30 Minutes)

Warm-Up (5 minutes) – Jumping jacks, arm circles, high knees

Workout (Repeat 3 Rounds):

Squats – 15 reps

Push-ups – 12 reps

Lunges – 12 reps per leg

Plank – Hold for 30 seconds

Mountain climbers – 30 seconds

Rest – 30 seconds

Cool Down (5 minutes) – Stretching exercises

Advanced Routine (45 Minutes)

Warm-Up (5-7 minutes) – Jogging in place, burpees, dynamic stretches

Workout (Repeat 4 Rounds):

Squats – 20 reps

Push-ups – 15 reps

Jump Lunges – 15 reps per leg

Plank – Hold for 45 seconds

Burpees – 12 reps

Mountain climbers – 40 seconds

Rest – 20 seconds

Cool Down (5 minutes) – Deep breathing and stretching

How to Stay Consistent with Your Home Workouts

Consistency is key when following a full body workout at home without gym. Here are some tips to stay motivated:

1. Set Clear Goals

Define your fitness goals, whether it's weight loss, muscle building, or overall fitness improvement.

2. Create a Dedicated Workout Space

Having a specific area in your home for exercise can boost motivation.

3. Follow a Schedule

Set a fixed time for workouts to make them a part of your daily routine.

4. Track Your Progress

Keep a workout journal or use a fitness app to monitor progress.

5. Mix It Up

Avoid boredom by trying new exercises or increasing intensity over time.

Why Choose Zazacart for Home Workout Gear?

Although you can do a full body workout at home without gym, using minimal fitness equipment can enhance your results. At Zazacart, we offer:

High-Quality Workout Equipment: Resistance bands, dumbbells, yoga mats, and more.

Affordable Prices & Discounts: Get the best deals on fitness gear.

Convenient Online Shopping: Easy browsing, secure payment, and fast delivery.

Expert Support: Our team helps you find the right fitness products for your needs.

Conclusion

A full body workout at home without gym is an effective way to stay fit, build strength, and maintain a healthy lifestyle. With bodyweight exercises and a consistent routine, you can achieve great results without expensive gym memberships.

Start your fitness journey today with a home workout routine tailored to your goals. And if you’re looking for high-quality workout gear, check out Zazacart for the best fitness equipment to enhance your home workouts!

[seosharks]

Discover Effective Bodyweight Leg Exercises to Build Strength and Flexibility

Looking to strengthen and tone your lower body without hitting the gym? You're in luck! There are plenty of effective bodyweight leg exercises that can help you build muscle, enhance flexibility, and boost overall fitness—all from the comfort of your home. Whether you're short on time, prefer to exercise at home, or simply want to incorporate new moves into your fitness routine, these body weight leg exercises will provide a comprehensive workout for your legs. Visit freesportslistings.com to learn more!

Squats: The Foundation of Leg Workouts

Squats are a fundamental exercise that targets the quadriceps, hamstrings, glutes, and calves. They also engage your core, making them a full-body exercise. To perform a basic squat, stand with your feet shoulder-width apart, keep your chest up, and lower your hips back and down as if you're sitting into a chair. Ensure your knees track over your toes and your weight stays on your heels. For added intensity, try variations like jump squats or pulse squats.

Lunges: Dynamic and Versatile

Lunges are excellent for working the glutes, hamstrings, quadriceps, and calves. They also help improve balance and coordination. To do a lunge, step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Ensure your front knee is directly above your ankle, and your back knee hovers just above the floor. You can add variety with reverse lunges, walking lunges, or side lunges to target different muscle groups.

Step-Ups: Simple Yet Effective

Step-ups mimic the natural movement of climbing stairs and are great for strengthening the legs and glutes. All you need is a sturdy chair or bench. Step onto the platform with one foot, then drive through your heel to lift your body up. Step down with the same foot and repeat. This exercise also improves balance and stability. To increase difficulty, hold weights or increase the height of the step.

Glute Bridges: Focus on the Posterior Chain

Glute bridges target the glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes and pressing through your heels. Hold for a moment at the top and then slowly lower your hips back down. For more challenge, try single-leg glute bridges or add a resistance band around your thighs.

Calf Raises: Don’t Neglect Your Calves

Calf raises are essential for strengthening the lower legs and improving overall leg aesthetics. Stand with your feet hip-width apart and slowly raise your heels off the ground, standing on your toes. Lower back down with control. This exercise can be performed on flat ground or with your toes on an elevated surface for a greater range of motion. Increase intensity by holding weights or doing single-leg calf raises.

Bulgarian Split Squats: Advanced Leg Exercise

For a more advanced move, try Bulgarian split squats. This exercise isolates one leg at a time, increasing the intensity on the quadriceps, hamstrings, and glutes. Stand a few feet in front of a bench or chair and place the top of one foot on the platform behind you. Lower your body until your front thigh is parallel to the ground, then press back up. Switch legs and repeat. Holding weights can make this exercise more challenging.

Incorporate Flexibility and Mobility Work

While strengthening exercises are crucial, incorporating flexibility and mobility work is also important. Stretching your leg muscles after workouts helps prevent injury and improves performance. Focus on stretches for the hamstrings, quadriceps, calves, and hip flexors. Yoga and dynamic stretching routines can enhance flexibility and range of motion.

Consistency is Key

For optimal results, consistency is key. Aim to include these exercises in your routine 2-3 times per week. Combine them with a balanced diet and adequate rest for muscle recovery and growth. Remember, quality of movement is more important than quantity. Focus on proper form to prevent injury and maximize effectiveness.

By integrating these bodyweight leg exercises into your fitness routine, you can build muscle, enhance flexibility, and boost overall fitness—all without stepping foot in a gym. For more tips and exercise ideas, visit Freesportslistings. Embrace the convenience of home workouts and start your journey to stronger legs today!

[freeonlineworkouts]

10 Workouts to Get Stronger Sculpted Legs

If you're looking to build stronger, sculpted legs, incorporating a variety of exercises that target all the major muscle groups in your lower body is key. Below are 10 effective workouts to help you achieve toned and powerful legs. These exercises can be done at home or in the gym, with or without equipment.

1. Squats

Muscles Worked: Quads, glutes, hamstrings, calves.

How to Do It:

Stand with feet shoulder-width apart.

Lower your hips back and down as if sitting in a chair.

Keep your chest up and knees aligned with your toes.

Push through your heels to return to standing.

Variations: Bodyweight squats, goblet squats (with a dumbbell), or barbell squats.

2. Lunges

Muscles Worked: Quads, glutes, hamstrings, calves.

How to Do It:

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to the starting position.

Alternate legs with each rep.

Variations: Walking lunges, reverse lunges, or weighted lunges (hold dumbbells).

3. Deadlifts

Muscles Worked: Hamstrings, glutes, lower back.

How to Do It:

Hold a dumbbell or barbell in front of your thighs.

Hinge at your hips, keeping your back flat and knees slightly bent.

Lower the weight toward the floor, then squeeze your glutes to return to standing.

Variations: Romanian deadlifts, sumo deadlifts, or single-leg deadlifts.

4. Step-Ups

Muscles Worked: Quads, glutes, hamstrings.

How to Do It:

Hold a dumbbell in each hand.

Step onto a bench or sturdy platform with one leg, driving through your heel to lift your body up.

Bring the other leg up to meet it, then step back down.

Alternate legs with each rep.

5. Bulgarian Split Squats

Muscles Worked: Quads, glutes, hamstrings.

How to Do It:

Stand a few feet in front of a bench or step.

Place one foot behind you on the bench.

Lower into a lunge, keeping your front knee aligned with your toes.

Push through your front heel to return to the starting position.

Complete all reps on one leg before switching.

6. Calf Raises

Muscles Worked: Calves.

How to Do It:

Stand with feet shoulder-width apart.

Raise your heels off the ground, squeezing your calf muscles at the top.

Lower your heels back down slowly.

Variations: Single-leg calf raises or weighted calf raises (hold dumbbells).

7. Glute Bridges

Muscles Worked: Glutes, hamstrings, lower back.

How to Do It:

Lie on your back with knees bent and feet flat on the floor.

Lift your hips toward the ceiling, squeezing your glutes at the top.

Lower your hips back down with control.

Variations: Single-leg glute bridges or weighted glute bridges (place a dumbbell on your hips).

8. Wall Sit

Muscles Worked: Quads, glutes, calves.

How to Do It:

Stand with your back against a wall.

Slide down until your knees are at 90 degrees.

Hold the position for 30–60 seconds.

Variation: Hold a dumbbell or medicine ball for added resistance.

9. Box Jumps

Muscles Worked: Quads, glutes, hamstrings, calves.

How to Do It:

Stand in front of a sturdy box or platform.

Jump onto the box, landing softly with knees slightly bent.

Step back down and repeat.

Tip: Start with a lower box and increase height as you get stronger.

10. Side-Lying Leg Lifts

Muscles Worked: Outer thighs, glutes.

How to Do It:

Lie on your side with legs stacked.

Lift your top leg toward the ceiling, keeping it straight.

Lower it back down with control.

Complete all reps on one side before switching.

Sample Leg Workout Routine

Combine these exercises into a workout routine for stronger, sculpted legs:

Warm-Up: 5–10 minutes (e.g., jogging, jumping jacks, dynamic stretches).

Squats: 3 sets of 12–15 reps.

Lunges: 3 sets of 10–12 reps per leg.

Deadlifts: 3 sets of 10–12 reps.

Step-Ups: 3 sets of 10–12 reps per leg.

Bulgarian Split Squats: 3 sets of 8–10 reps per leg.

Calf Raises: 3 sets of 15–20 reps.

Glute Bridges: 3 sets of 12–15 reps.

Wall Sit: 3 holds of 30–60 seconds.

Cool-Down: 5–10 minutes of stretching.

Tips for Success

Progressive Overload: Gradually increase weights or reps to challenge your muscles.

Rest Days: Allow at least 48 hours of rest between leg workouts for recovery.

Nutrition: Fuel your body with protein, healthy carbs, and fats to support muscle growth.

Consistency: Aim to train legs 2–3 times per week for best results.

By incorporating these 10 workouts into your routine, you'll build stronger, more sculpted legs while improving overall lower body strength and endurance. Let me know if you need modifications or additional tips!

[healthyfitlifestyle09]

Legs and shoulder workout at gym

Combining a legs and shoulder workout at the gym is an effective way to target multiple muscle groups and maximize your training time. Here's a sample workout routine that focuses on both legs and shoulders:

Warm-up: Start with 5-10 minutes of light cardio (e.g., jogging, cycling) to increase blood flow and prepare your muscles for exercise. Follow this with dynamic stretches for your legs and shoulder mobility exercises.

Leg Workout:

Barbell Squats:

4 sets of 8-10 reps

Target: Quads, hamstrings, glutes, and lower back

Instructions: Place a barbell across your upper back and shoulders. Stand with your feet shoulder-width apart and lower your body by bending at the hips and knees. Keep your back straight and chest up, then push through your heels to stand back up.

Leg Press:

3 sets of 10-12 reps

Target: Quads, hamstrings, and glutes

Instructions: Sit in the leg press machine and place your feet hip-width apart on the platform. Push the platform up by extending your knees, then lower it back down without locking your knees.

Lunges:

3 sets of 12-15 reps per leg

Target: Quads, hamstrings, glutes, and calves

Instructions: Take a step forward with one leg and lower your body until both knees are bent at 90 degrees. Push back up to the starting position and alternate legs.

Leg Curls:

3 sets of 10-12 reps

Target: Hamstrings

Instructions: Use the leg curl machine to work your hamstrings. Lie face down on the machine, curl the weight up by bending your knees, and then lower it back down.

Shoulder Workout:

Seated Dumbbell Shoulder Press:

4 sets of 8-10 reps

Target: Front and middle deltoids

Instructions: Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height and press them overhead until your arms are fully extended. Lower them back to shoulder height.

Lateral Raises:

3 sets of 12-15 reps

Target: Side deltoids

Instructions: Stand with a dumbbell in each hand by your sides, palms facing your body. Raise your arms out to the sides until they reach shoulder level, then lower them back down.

Front Raises:

3 sets of 12-15 reps

Target: Front deltoids

Instructions: Stand with a dumbbell in each hand, palms facing your thighs. Raise one arm straight in front of you until it reaches shoulder level, then lower it back down. Repeat with the other arm.

Face Pulls:

3 sets of 12-15 reps

Target: Rear deltoids and upper traps

Instructions: Attach a rope handle to a cable machine at chest height. Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades together.

Cool-down: Finish your workout with static stretches for both your legs and shoulders to improve flexibility and reduce muscle soreness.

Remember to use proper form, choose weights that challenge you but allow for good technique, and rest for about 1-2 minutes between sets. Adjust the number of sets and repetitions to match your fitness level and goals. If you're new to these exercises, consider seeking guidance from a fitness professional or trainer to ensure proper form and technique.

[10nantscompanion]

I did it myself!!

this is my first fanfiction after a really REALLY long time and my first ever fanfiction on tumblr i think!

It's just a short little self indulgent one shot, hope you like it!!

Surprise gone wrong?

pair: established relationship; idol!seonghwa x gn!reader

in which: you're not a dancer but you wanna learn a choreo to surprise him

trigger warning: none? just tooth rotting fluff. this the definition of self indulgence. slightly suggestive at the end i guess

word count: 1.3k

gotta work gotta make that money make purse 

The song is blasting from the speakers in your and Seonghwa’s shared living room as you attempt to follow and memorize all the steps to your boyfriend’s band’s new song. 

You were not a dancer. Not to any capacity. at all.  

All the choreos you ever managed to learn have been through some very thorough step-by-step youtube tutorials, a lot of patience and determination and straight up skipping some of the foot work cause let’s be honest your calves were not made for these kind of intricate and precise movements. 

Much to your dismay there still aren’t any step-by-step tutorials for work even after 2 months of the album having been released. No Atiny had the mercy to upload a tutorial for poor you. Sure you could simply ask your boyfriend to teach the choreo to you and he would probably be more than happy to help. However, you wanted to surprise him by learning it yourself.

Anytime you give any of his interests a shot he is over the moon. Seonghwa loves it when you build legos with him or building one yourself, sitting on his lap wrapped up in his embrace. He loves listening to you sing, watching you play animal crossing and words can’t describe the kind of huge smile that decorates his face whenever you suggest a Star Wars marathon,  resulting in him rambling on about all the little fun facts and backround knowldge he has gathered over all the years of him being a star wars fan (he already told all of it to you a million times and you’ll be happy to listen to it all again another million, billion or trillion times).

On the rare occasions he is given the honour of seeing you dance he swears he could just straight up die on the spot from the amount of joy it brings him to watch your body move with the music. You rarely ever dare to even try dancing, being embarrassed of the fact that your movements don't look nearly as fluent let alone as cool as his did. But the work choreo doesn’t look all that hard and seems rather fun so it sparked your interest. 

So here you are, alone in your shared apartment, attempting to copy your boyfriend's flawless moves. The way his legs just move so effortlessly like it's nothing is so incredibly impressive to you. Meanwhile you can slowly feel the frustration seep in after the umpteenth time of you trying and failing at the second “got a fur coat so I'll make it purr” part. 

“UGH I KNOW WHAT I NEED TO DO WITH MY LEGS AND ARMS WHY WON’T MY BODY JUST LISTEN TO ME AND DO IT???” you tiredly exclaim. I guess it’s time for a little snack and tiktok break you think to yourself, making yourself a quick little sandwich and slumping down on the couch to mindlessly scroll through your for you page. 

Your quick little break quickly turns into an hour of doom scrolling and you only notice how much time has passed by when you look out of the window to notice the sky already dimming. 

Lucky for you Seonghwa wouldn’t be home until late that day, so you still have quite some time to try and... at least semi-perfect the moves. 

This time around you are a lot more focused than before resulting in you not noticing Seonghwa coming home early. His little “I’m home baby” and the jingling of his keys is completely drowned out by the music. When he isn't greeted with a hug as per usual and instead hears his song playing from the living room accompanied by what sounds like footsteps, his curiosity leads him to follow the sounds and peak through the door. 

Leaning against the door frame he observes you for a few minutes. His eyes sparkling as he watches your body move to the music, completely entranced by the way your hips sway sassily in the second “gotta make that money make purse” part. Which happens to be the part right before the bit you just can’t seem to manage to get right. Noticing your face drop and you letting out a sigh Seonghwa quickly hurries over to you pressing his front against your back. You jump a little not expecting your boyfriend home so early, but quickly giving into him leaning against him. Seonghwa’s hands slowly make their way up your sides before wrapping his arms around your middle “You’re home already!” you note with a smile. Seonghwa hums. “We finished early today cause we got the recording done a lot quicker than anticipated” he states proudly “You did really well with the choreo btw angel! Why didn’t you ask me to teach it to you?” You can feel your face slightly heat up in embarrassment at the realization that Seonghwa has been watching you. “How long have you been here???” “Long enough to see my baby dance” Seonghwa smiles and presses a kiss to your temple. “Come on let me help you” he says loosening his grip around your torso and instead slowly tracing your arms until he finds your hands, entangling his fingers with yours.

"gotta work” he starts while guiding your body with his and moving your arms according to the choreo. “gotta make that money make purse” you continue. Seonghwa feels like his heart is about to burst from how full it feels. Being able to listen to your singing and having the chance to dance with you?? He’s such a lucky guy!!

When you get to the part you struggle with the most Seonghwa moves in front of you explaining everything in the most comprehensible way possible. After a few more tries you finally get it right resulting in you jumping and clapping in joy. “Good job baby” he praises and you blush a little. “Come on let’s do it together one more time” he says. “Wait” you say, quickly getting your phone and positioning it to record yourself and your boyfriend. “oh? Feeling confident are we?” Seonghwa raises an eyebrow playfully “Of course! I learned from the best!!” you giggle and press record.

After finishing the chorus Seonghwa immediately starts clapping and moving closer to you. “Good job baby! I’m so proud of you” Seonghwa exclaims pressing his forehead against yours and wrapping his arms around you. “My angel. I love you so so so so much. So much I can’t even put it into words” he whispers before pressing his soft lips against yours. Your eyes flutter shut and your hands find his jaw, gently cupping his face, allowing yourself to completely lose yourself in his kiss, completely giving yourself over to Seonghwa “I love you, too. More than anything in the world” you tell him between kisses. Kisses that started off innocent, but as soon as Seonghwa puts his tongue to use grow heated and more desperate. You start tugging on his dark locks making him moan while his tongue explores your mouth. Seonghwa moves impossibly closer to you forcing you to take a few steps backwards until your legs hit the couch and you gently drop down on it. Seonghwa wastes no time crawling on top of you nibbling on your neck making you whine. 

“I think the next thing i should teach you is how to slow it down and make it bouncy” Seonghwa says with a wink and a shit eating grin on his face. “How long have you been waiting for an opportunity to say this” you ask punching his shoulder playfully. “a while” he responds before going back to working on your neck, making beautiful red roses bloom underneath your skin marking you for the world to see. The phone that was recording you long forgotten and probably ran out of battery long before your boyfriend was done worshipping your body. 

can someone write a one shot where y/n can't really dance well but she's trying really hard to learn the work choreo

and then she gets a 1:1 dance lesson from seonghwa where he's really patient and explains everything really well

(cause I'm absolutely not struggling and failing at the dance choreo rn hahaha no absolutly not couldn't be me hahahaha)

you can make it 100% fluff or you can make it a little suggestive even smutty idc

I just want seonghwa to give me a dance lesson thank you

[saffron-nova21]

VII. Iwaizumi Hajime (27) Athletic Trainer Pt. 2

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Warnings: Iwaizumi is smooth, like one minor suggestive joke

As the three of you walked away from your apartment, you moved your hand into Kenma's, contently swinging your interlaced hands back and forth while Kuroo spoke to Kenma. You didn't tune in to all of it, instead just looking around. It looked dangerously close to raining and after glancing at your friends, you quickly realized that none of you were dressed for the rain.

Kuroo was surprisingly casual today, a white shirt with some dark print against it, a cross-body shoulder bag, and a pair of black skinny jeans that most certainly did him justice. Kenma, for once, had pulled something that wasn't his signature black hoodie out of his closet. Wearing a long sleeve black shirt that hung off of his form, along with some black joggers. You had gone with a crewneck for your own comfort. Kenma's merch, as usual for you.

You couldn't explain what it was about wearing Kenma's merch, but for whatever reason, it brought you a great deal of comfort, which was the main reason that Kenma made sure you got at least one of everything he sold, no matter how 'exclusive' it was supposed to be, you had one. Not to mention, he liked to have his name, even if it was the one he used online, displayed on you.

But you didn't have to know that part.

"Like I said, Lev is already on top of it. If you two want to take a serious break and not even have to deal with Twitter or streaming, just say the word." Kuroo reassures, patting his smaller friend on the back, "You know, I really don't understand why you two, who hate social interaction, chose a career that depends solely on it."

Looking over, you're quick to respond, "What can we say? We like staying at home. Plus, it's not exactly a lot of work. It's just hard work and it's draining, y'know?"

Both boys give you a peculiar look, Kenma being the first of them to speak. "You know, I think you need a nap when we get home." He squeezes your hand with his own before looking forward again. "Hard work and a lot of work are... Rather close to being the same thing. Don't undermine your profession, just because other people do."

Kuroo raises an eyebrow, though he doesn't say anything as he faces forwards as well. "There he is, in the flesh," he notes as he gestures in the direction of a man leaning against a car.

Your eyes widened a bit as you took a good look at the man. He looked... Where there even words for it? Muscular arms and what you could only guess was a muscular chest was barely contained by a black shirt. Unluckily for you, blocking your view was what you assumed to be a compression sleeve, covering one of his arms from his wrist, up past his sleeve. He also wore the same black joggers that Kenma did, though through them, you could see muscular thighs and calves.

"Tetsuro, I thought you said we were going to meet a colleague, not someone who I would let do horrible, vile things to my -." Your words are cut off by an abrupt cough from Kuroo. "Come on, you both know I'm kidding!.. More or less..."

Kuroo and Kenma couldn't help but exchange pained looks - you really were going for a reverse harem, at this point, weren't you? You'd think they'd both be used to your fawning over 'pretty' and 'respectful-looking' men. Though, Hajime wasn't the worst person you could pick, at the very least.

After shaking his head in amusement, Kuroo raises an arm over his head to wave towards the other man. "Hajime!" Kuroo's deep voice cuts through the air, catching the Athletic Trainer's attention.

Looking up from his phone, the black-haired male gives a light wave, adjusting his posture to stand up straight. Sliding his hands into his pockets, he shifts his weight, his biceps flexing more than they should be allowed to, in your opinion. He might be an athletic trainer, but no one should be allowed to look that good, in just a t-shirt. Looking at the way the material stretched over his muscular arms, you wondered if it was about to tear... It certainly looked like it was close to it.

Iwaizumi allows the three of you to catch up to him as he reaches the entrance of the restaurant. He gives you and Kenma a nod, because he turns to Kuroo and begins to speak to him, though you tuned out pretty quickly when you heard him speaking to Kuroo about the previous Captain's job. What could you say? It was boring.

Crossing your arms, you spare Kenma a glance, "He could have at least said 'hi.'" You complain, not quite expecting the two in front of you to hear you.

You can hear Iwaizumi let out a quiet laugh, before he turns to face you, voice dripping in dry amusement. "I'm so very sorry, your highness." He shifts so his face is directly in front of yours. "Hi, I'm Iwaizumi Hajime, Athletic Trainer of the volleyball team. I can't wait to start our work together."

You narrow your eyes a bit, brows furrowing at how close he was to you. Heat rises to your face and you attempt to take a step back, only to find that Kenma was conveniently preventing that. You find a reason to finally look away from him as he takes your hand from Kenma's to shake it, amusement pooling in his features. Underneath the surface, though, Iwaizumi was silently thanking Oikawa for the years he'd spent with the other male, learning how to shock him enough to shut him up.

Kenma bites back his smirk, raising a hand to cover his mouth before he let out the laugh of amusement that threatened to escape him. He raises an eyebrow, nudging you, "You could at least respond, now that he has said hi."

Your two friends found far too much amusement in the interaction, in your opinion.

"Well, it's a pleasure, Iwaizumi Hajime, Olympic Trainer." You recover from your previously stunned state, a slight huff of air escaping you. "So kind of you to finally acknowledge our presence."

Kuroo sighs deeply, "Kuroo Tetsuro, table for four," he nods to the hostess, who looked amused by the interaction.

"Right this way."

Iwaizumi withdraws his hand so that he can begin following the other two, towards your normal booth in the corner. Kenma liked to have his back against the wall, always saying how it helped him stay calm. Neither you nor Kuroo had any qualms, especially if it made him feel more comfortable with you all going out in public. Though rather than moving to sit across from you both so that you could sit next to Kenma, as per usual, Kuroo slips into the seat beside Kenma, ensuring that you'd be seated next to Iwaizumi.

Puffing out your cheeks, you open your mouth to protest, only to stop and glance at Iwaizumi when you hear him speak. "Any day now, your highness."

You slide into your seat with palpable reluctance, you hostess giving you a sympathetic smile, before nodding. "Your waiter will be with you shortly."

Sinking further down into your seat, you cross your arms, "You know, I - Woah, buddy!" Jumping back up straight in your seat, you point an accusing finger at Iwaizumi, "You better watch where you're putting that leg of yours, buddy! There shouldn't be any premarital under-the-table knee touching."

Kenma lets out a breath, "You think they'll give us the check, yet?"

You and Kenma hold hands a lot in public. More than anything else, you both use it as a way to silently let one another know when you're uncomfortable. One squeeze for reassurance, two for an 'are you okay,' three for 'get me away from this conversation/person,' and four for 'home. now.'

Kuroo isn't sure how well Kenma is going to take it, when you truly start spending time with good-looking athletes, every day.

Kenma doesn't know that Suna and Atsumu are on the Olympic team and will probably kick Kuroo's ass, when he finds out. You were hurt badly, after everything. Worse than anyone but Kenma saw.

I hope you all are having a wonderful day. It is spring break and I, for one, have lost all concept of time. But still, I hope you guys are enjoying the story and having a good break. As usual, don't forget to eat and sleep, okay? And drink some water, I know you probably haven't, today.

General Taglist:

@kookie-doughs @halesandy @ermahgerd-larry-and-ziam @its-the-aerieljeane @onlyonew @kac-chowsballs @saltylettuce @thathoneybee3 @daninaninani @akkeyomi @vintagexparker

The Next Chapter Taglist:

@bnha-meme-sanctuary @nachotrash @haijkk @maadaaaa @prettyinblack231 @sakusasimpbot @kellesvt @bebetiny @ash-levi @calumsfringe @z3ld4 @erinoikawa @bandaged-despair @chaseyui @atria-avior @just-that-bi-girl @magical-fandoms @one-simp-more

[magicmanias]

The Wanderer

Episode 2 of Polaris

[per - uh - jee] (n). Astronomy. the point in the orbit of a heavenly body at which it is nearest to the earth

Pairing: Loki x Reader

Summary: A fugitive out of time + interdimensional space travel + a love story. Always on the run, and while Loki might be able to escape the TVA, he always gravitates towards you. Not even bending the fabric of space and time itself can cut his heartstrings.

Occurs after the events of Endgame. Replaces Loki mini-series timeline.

Warnings: You know it’s gonna be angst. You just know. Come on now.

Word Count: 3.0k

A/N: Sorry this took so long! I have exams coming up, so I’ve been having to study for those a lot. Once exams are over at the end of May, you know I’ll be writing like a maniac. Also, the word count will definitely increase as the chapters go along. It's been a bit short, but right now, we're just building traction! And yes… You will come across a part that is vague and opens up more questions about the reader who I have named Goddess Divine.

<- Previous | Next -> (Coming soon)

“Thank you.” Loki rubs his wrists as the chains fall to the ground. “Where did you learn to do that?”

“You—My husband taught me,” you said. Loki nodded but offered nothing in response. “We need to leave here. I know a way.”

“Hey, hold on.” Loki reached out to grab her wrist, but lowered his hand once he got her attention instead. “We don’t have the Tesseract.”

“There are other ways to leave this planet.”

Loki scoffed. “I don’t think you understand how powerful that thing is.”

You turned fully to face him, craning your neck to meet his eyes. “I know more than you. Trust me. It’s better if you forget about it.”

The children are constantly at the forefront of your thoughts even as you searched for an escape in the caverns under Asgard. Memories of posies in hand and your old, favorite pink dress drew all your attention from the damp halls illuminated by enchanted flame. This place… this time that you’re in was all-too-well ingrained in the core of everything you remembered of your home.

Your calves started to strain and it took you some time until you realized that you’ve been trying to sync your steps with Loki’s, an unconscious effort you would always put in walking alongside your husband. The difference was that his doppleganger didn’t take care to shorten his strides to allow for you to keep up.

“We’ve fallen into a past timeline of yours.” Loki glanced at you over his shoulder. “Those children were you and… your husband.”

“Yes.” You give up on trying to keep up and let him take the lead. “I remember why we were up there. Today was the Perigee.”

Loki was curious. He’d never heard of such a thing. “I’m sorry. I don’t understand.”

You made a confused look on your face, but then immediately understood. “I suppose you don’t observe that in your world.”

“No, I can’t say that we do. Is it a celestial celebration? We only commemorate the coming of the seasons.”

At the end of the hall, you finally arrived at the center of the caverns, a chamber of nine interconnected murals telling the story of creation. You and Loki used to play under these paintings, waiting until Thor would find you at last.

“The Perigee is not of Asgard. It exists on Midgard, the mortal planet, when the moon is at its closest point in orbit to the earth. It happens so often there, but we hold the festival when Asgard, too, is at its closest point with Midgard.”

“That seems a bit arbitrary,” he commented, now gazing at the murals of his father above him. Odin was painted in a beautiful light as he constructed the world. Ymir simply seemed to disappear from the artwork, but the muralist failed to convey that Odin slew the giant and used his body to form the cosmos.

“There is a story behind it, like all great Norse holidays have. It tells the story of Gaea and Máni. A tale of forbidden love. Lofn loves to tell the story for all the children at each festival. She claims that without her, they would never have ended up together,” you laughed, “I remember pulling Loki from his books so we could make it on time.” You giggled at the memory.

“Máni? I haven’t ever heard of him retiring from pulling the moon. And Gaea has been sleeping for eons.”

“Our history is different, perhaps. I do not exist in your Asgard, yes?” You continued to walk, choosing the fourth passage from the left that led to the waterfall beneath the palace.

“No. No, I’m afraid not.” Loki paused in thought as he contemplated your assumption. Surely you must have existed somewhere in his world. “So what was so forbidden of their love?”

“Where I come from, Gaea was truly the first realm to exist, made of the blood and dust from a time even beyond her. In an empty universe, she was lonely, though she was a goddess of life itself. So she collected more dust in the reaches of space and breathed life into Máni. He was born, bright like the stars and light in his heart. He was grateful for life, and in return, he gave her his love… and her children. The mortals. But when they came close to embrace one another, he came too close and scorched the earth, burning her children. Gaea mourned, crying until Midgard flooded with her tears. From the water, the plants regrew and the animals emerged, but still, she missed her children. Máni couldn’t bear to see his love so saddened, so he sacrificed almost all of his power to breathe new life in the mortals. He grew dim and small, no longer so mighty without Gaea’s magic. Now in a realm of eternal darkness, Sol had finally caught up to Máni. She was born with the duty to bring light to the mortals, but Odin also tasked her with the job to separate Gaea and Máni when they became too close. Every day, she shines her light on the earth, but when she goes to rest, Máni returns to see Gaea before Sol wakes up once again to warn Máni. Yet sometimes, Máni can’t help but to come a little bit closer to Gaea—the rising tides his only warning. We call it the Perigee.”

“And what of Lofn? How did she contribute her skills in this forbidden love?”

“Oh yes. Lofn told us that she was the only being to give her consent to their love. The rest of Aesir vehemently rejected the bond. She used to try and match all the children up in the village and she would host all the play weddings. We must have been married by her hundreds of times. She could never resist the idea of the God of Mischief with a maiden Vanir.”

The sound of water crashing down into the abyss grew louder and louder as natural light started to creep into the passage.

“What is your role?”

“My role?”

“Yes, what do you do? What do you reign over?”

“Oh, I’m really no one. I don’t even think the Midgardians are aware of me. My role is quite insignificant compared to the likes of your brother or even the infamous trickster.”

“What is your role, Goddess?” he pushed once more.

“Seidr,” you shrugged, racing your finger along the stone wall.

“I would hardly call that insignificant. The power of prophecy is a force to be reckoned with.”

“I was born with a divine title, but I can’t even perform a healing spell,” you admitted.

“Your husband never taught you?” Loki smirked, the tease hanging loose from his lips.

You frowned. “No, he couldn’t.”

A rumble of footsteps approached and neither you nor Loki hesitated to make a final run towards the end of the tunnel. As you started to gain some speed, you suddenly froze, completely still as a hazy orange light encased you. Loki’s hand glowed green, battling against the force that trapped you, but just as quickly as he tried to free you, he was captured.

The TVA launched you through the exact same process as the first time. Long lines, an infinite number of signatures on documents you didn’t understand, and a maze of doorways. You didn’t see Loki again for a long time. It felt like days, but in a place as distorted as this, you couldn’t keep track of the hours.

Another agent guided you into a holding cell. It looked strange—more like an inn room more than a jail. There was a bed, a tiny washroom, and a square box that showed what looked like a play for children. The characters chattered silently while their simple dialogue was scrawled in the glass. The door opened.

“It appears we’re roommates this time.” Loki strolled into the room and the agent closed the door behind him, the lock clicking in place.

The box flashed and the program changed to the man you had just become acquainted with before your escape. “Well that was fun, wasn’t it? Unfortunately, we will have to keep you here since you didn’t seem to enjoy the more open kind of hospitality we offered you last time. Just until everything is processed. You know how bureaucracy is. I’ll see you in a few.” Mobius winks and the moving picture contraption clicks off with a warm hum.

“Tell me about myself.” You looked up from the book provided by your captors. Loki leaned back in the desk chair with his legs on the table. He fiddled with a glass cup, tossing it in the air and catching it.

You dropped the book in your lap, still open. “I’m sorry?”

“Well you were married to an alternate version of me. He’s lived more life than me. Surely you must have something to tell me that would be of use.” He shrugged, not bothering to drag any more of his attention away from the glass.

You were sure you looked surprised as he followed his answer with, “Am I so different from him? Come on now, he must have been at least half as charming.”

“Oh… He was charming.” You closed the book and placed it on the table next to the bed. The edge of the sheet rubbed between your fingers while you considered what to tell him. “He was my best friend in childhood.”

“Tell me about the children. The younger versions of yourselves on that day. What were you doing?” Loki placed the cup on the desk and crossed one leg over the other.

It was so easy to answer. In all the years, you never forgot that particular celebration. “It was my idea to climb the hill. To pick flowers before we watched the Perigee. Lofn had paired us up for her little wedding ceremony to host in front of the children and I wanted a bouquet… for the morning gift. I didn’t know what they were at the time, but I figured it could be anything.”

“Aren’t morning gifts usually given to the bride? And… in the morning?”

You tossed your head back in calm, tired laughter. “Yes, but that wouldn’t have stopped me anyway. I think I gave them to you after we said ‘I do.’ We were… eight at the time.”

“Goddess Divine…” He kissed her hands. The red skyline fades into purple as the water at the dock darkens below. “Never doubt my love for you. Will you miss me?” said he.

“As much as there are stars in the sky.”

“Always the poet’s tongue,” said he.

“Well, I had some inspiration,” said she.

He looks wearily past the Goddess, but smiles warmly once more. “I’m afraid our time has come to an end, Goddess. I love you.”

“No resurrections this time...” No. It was supposed to happen like this. Thanos. He wasn’t supposed to be here. It’s happening all over again.

“LOKI—”

Warm water tickled your cheeks and then you were enveloped in a pool of water. Your husband’s arms wrapped around your waist as the water climbed the walls of the tub. No, this wasn’t him… It wasn’t him. It wouldn’t ever be him. “Goddess…”

“Let me go! Let me go… I want to go.” You grasp desperately at the edge of the tub, wringing yourself from Loki’s grasp. You fell onto the tile floor of the washroom, your wet clothes heavy on your back.

“Wait, just—” Loki cuts himself short when you stumble into the bathroom doorway and pull the knob to the bedroom.

“Shit—Loki…”

“You need—”

“Don’t tell me what I need! You don’t kn—know.” Your body felt weak. The walls felt like they were closing in on you. No matter how hard you tried, it seemed like you could never get enough air.

“I know being alive is certainly better than suffocating in space.”

“Is it!? I can’t even grieve for him! Be-Be… Be—cause I… Becau—se I ke-keep…” You choked, breaking out into a violent sob. Your legs buckle underneath you, but you managed to catch the ground under your hand. Tears stained the fabric covering your lap as you struggled to breathe in between your bawling, forcing you to hiccup only further fueling your frustration. “Why am I here?”

Loki knelt down and watched as you pulled your knees up to your chest and buried your head in the space between. “Heartbreak is… a sorrow that I am all too familiar with. The feeling of your chest burning and freezing and being crushed all at once. But I didn’t give you a moment to simply… catch your breath after I, admittedly, forced you to escape with me. And I will never understand what it’s like to have to look at the face of your husband every minute of every day, but I do know this…” Loki let out a steady breath. “I will never leave you behind. Ever. Until I am able to fix this mess that I have brought upon you.” Loki lowered himself onto his knees. “That is my vow to you, goddess.”

He placed a hand over yours. It was a small gesture, leaving you wanting more. You tugged on his hand, manually tucking his arm underneath yours. He leaned into your motion, sitting on the floor behind you and pulling you close between his legs. Your eyes pierced him like venom, toxic but more addictive than the sweetest wine. A Goddess Divine.

Loki grew older in recent years, but his eyes had never changed. A sea of chaos and calm. He was there, your husband. Right in front of you, holding you.

“I always liked your eyes,” you murmured. You dragged your finger across the top of his cheek, tracing a line under his eye.

And I, yours.

You slid your finger up and cupped his face in your palm. Your husband. “I love you.”

Your lips swept gently along his; hesitant, yet your hand dragged through his hair, pulling him closer. Loki held still, but made no move to stop you. Your breaths grew harder as you grew more persistent. Even though you knew you would never be able to utter a word about this after, the need for him overcame you. In the sickest of ways, he was your only chance at truly saying goodbye to your husband.

Never doubt my love for you.

Your lips were soft. As irrational as the better part of him knew it was, he couldn’t help but think this felt almost habitual. He knew he should have pushed you away or reminded you of who he was. But when your fingers glided through his hair, Loki lost all sense of what was proper. He leaned into your touch, letting you relax in his lap as you continued to kiss him… eyes clenched shut. Loki wished he could look at your eyes and pretend he was the man you were pretending he was.

“Thank you.”

The agents dragged Loki to a door labeled “INTERROGATION ROOM #603521.”

An agent walked into the room, reviewing several documents attached to a clipboard.. “Do you know why you’re here, Mr. Laufeyson?” She didn’t bother to look up from the papers as she sat down in the seat on the other side of the table.

“Where is she?”

“I’m afraid your questions will have to be saved for the end of this, Mr. Laufeyson. Please comply.”

Loki lifted his head lazily, shifting his legs wide in the metal chair. A grin curled at his lips. He didn’t know how they were going to escape this hell. Running from an infinitely powerful force existing beyond time. It would never end… Was he ready to drag you through eternal hell with him?

Yes.

He would rot in hell for all he cared, but the TVA was no more than a joke—a circus of clowns playing their parts… and he would find you.

“I’m going to burn this place to the ground.”

“Never teleport me again. This is worse than the Bifrost.” You placed a clenched hand to your forehead and winced. The pounding in your head was ceaseless, though you were too cold to be completely tortured by it. The TVA was left in shambles, subjected to Loki’s wrath after he found you freezing in the depths of space. He hadn’t said a word to you since he discovered you, nearly lifeless. The ice burned your skin and your vision was useless for the time being. You could hear the crackles of flame and stone beneath your feet. “Where are we?”

“I don’t know, but we need to heal these burns before they scar.” Loki carefully lifted your hand, examining your wounds. “Are you in pain?”

“I can’t feel anything. Just cold.” You inched your feet closer to the heat of the fire. It wasn’t as painful as you had expected it to be. Dying in space wasn’t such a bad way to go… You only wished Loki had anything else less painful.

He hummed in response. The burns begin to warm. A peculiar feeling tickles your skin and makes its way down your torso.

“Seidr?”

“My mother taught me. I can teach you.”

“What?” Loki placed more wood on the fire. Perhaps Thor’s boyish interests were good for something…

“You need to learn how to use your powers. A seidr goddess is no goddess without seidr.”

“I told you. I don’t have it. I’ve tried. You’ve tried.” Loki didn’t answer, but footsteps fell away from you.

Loki watched the asteroids floating in the foggy atmosphere. Odin once told him stories of how he acquired all his wisdom. Life itself is knowledge, he would say. War, politics, distant planets. They all have something to offer, but there is a place where wisdom flows like water in the roots of the Tree of Life. “The Allfather once traveled to the roots of Yggdrasil to attain knowledge and guide his reign. Perhaps we can go there.”