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eternalxvenus · 9 months ago

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↳˗ˏˋtoji's special workoutˊˎ˗ ↴

summary: You were late to meet your personal trainer Toji at the gym. Luckily he let you stay after hours, but he was going to make sure you got a proper workout before leaving.

cw: smut 18+, personal trainer!toji x f!reader, pet names (doll, slut), p in v, Toji is a little mean/rough in this ngl, deepthroating, handjob, unprotected sex, light nipple play, slight orgasm control, degradation, fingering, squirting

wc: 2k

notes: i really hope you guys enjoy this fic! i'm actually kind of proud of it lmao. once again sorry it took so long but feel free to send in asks/requests!

You were driving in your car, contemplating going faster than the speed limit, when you saw that the time read 8:34 pm. You were supposed to meet Toji, your personal trainer at eight o'clock, but you were running behind. You knew he would be irritated since you already pushed your regular workout time from six to eight, and now you were late when the gym closed at nine.

You pulled into the parking lot, and thankfully, the lights inside the gym were still on. You breathed a sigh of relief, grabbing your gym bag and jogging inside.

Placing your bag by the lockers, you walked over to Toji, who was lifting weights in front of the mirror. “You’re late. Luckily, I'm friends with the owner. He's gonna let us stay late s'long as I lock up tonight,” he said, his voice slightly strained from lifting the weights.

"I know, I know, and thank you. My meeting went on longer than it was supposed to and then there was the traffic-"

"Start stretching," he says with a grunt. He sets down the weights and looks over at you. "You're gonna be doin' legs tonight."

You nod and do your usual stretches for your leg days. As you were doing squats, you glanced at Toji through the mirror, and it seemed like he was looking at your ass. You brushed it off as him just watching your form and continued.

You finished your stretches and headed from the stretching area over to the leg press machine with Toji. You got in position as he placed the weights on. "I want ya to do 5 sets, 15 reps each." Your eyes widened. "Last time I only did 3 sets with 12 reps!"

Toji snickered, a smug look on his face. "You're supposed to be getting better and stronger, not staying the same. Plus, you wasted my time being late." You scoffed, "I apologized, and it wasn't even my fault." He rolls his eyes. "Don't care. Just get it done."

You finally finished all your workouts (they were excruciating, and you will definitely feel it tomorrow) so you headed off to the showers while Toji cleaned up. You realized after showering that you had left your bag out by the lockers. You called out from the shower room door, "Toji! Could you bring my gym bag?" You didn't hear a response but sat on the bench and waited.

A few minutes later, you heard Toji's voice. "Alright, I'm comin' in." He walked into the shower room, your gym bag in hand. "Here ya go."

You thanked him and took the bag. You both stood there for a moment in silence, and he didn't make a move to leave. He stood there and took in your damp body from head to toe, and you held the towel a little closer to your body. Toji's tongue peeked out and swiped across the scar on his lip.

He took a step closer before speaking, his voice lower than usual. "Y'know, I don't think I worked ya out hard enough." Your breath hitched as your heartbeat sped up, hammering inside your chest so hard you thought it burst out.

Of course, you knew Toji was attractive. He had a perfect build, his abs, pecs, and biceps constantly straining against his compression shirts. And when he was shirtless, he looked absolutely jaw-dropping. Other women in the gym would ogle and stare, he was a wet dream come to life. He also oozed sex appeal. Whether it was intentional or not, you had no clue. The deep smoothness of his voice and the harsh encouragement given during training caused wetness to pool in your underwear more times than you would like to admit.

The thing is, not only is he a few years older than you, but he has a kid (which you found out after getting a text saying he had to cancel because his son was sick.) This made you assume he was married but didn't wear his ring to the gym. He was also your trainer, so there was the professionalism of it all.

Toji took your chin between his fingers, his thumb lightly brushing your bottom lip. "What do ya say, Doll? Think I should work you out a little more?" He spoke again with a smirk on his face.

Your eyes couldn't help but stare at his lips, the scar more noticeable up close. You figured this would be a one-time, heat-of-the-moment thing. Why the hell not. “That's what I pay you for, isn't it?”

The moment you said those words, his mouth was on yours in a bruising kiss. His tongue massaged yours in a way that made you melt. Both of your bodies were pressed up against one another. You could feel the growing bulge in his sweats pressing against you.

“Get on your knees. Let's start by trainin' that throat of yours...” You immediately obeyed, watching impatiently as he removed his sweats and boxers. His cock sprung up right in front of your face, and you realized he was big. Not wasting any more time, your fingers reached his base as your tongue licked his slit, tasting pre-cum as you sucked the tip. Toji hissed at the feeling and bucked his hips towards your touch. When you took him into your mouth, he groaned, placing a hand on the back of your head. You felt unbelievable. His taste makes you even wetter than you were before. “Let's see how much you can take Doll.” He pushed your head further down his length, making you gag as his tip hit the back of your throat, but the noise made Toji groan.

Your nose was pressed against his pelvis and you reached your hand up to tease his balls. "F-Fuck! You tryna make me cum?" he said looking down.

You nodded making a muffled sound of 'mhm' as your eyes started to water. Toji pulled you off his cock and a string of saliva and pre-cum dribbled down your chin.

"Such a pathetic slut. Taking my cock down your throat and playin' with my balls like that. You just can’t fuckin’ help yourself, can you?” He moaned as his hardness twitched right in front of your face. “That desperate for my cock, huh?”

You moan as you clenched around nothing. Your voice was breathy and slightly hoarse when you spoke. "Love having you in my mouth Toji." Your hand starts to pump his length while the other cups his balls, fondling them as he bites down on his lip. His head is thrown back, half-lidded eyes fluttering as he rolls his hips along to your touch.

After a few minutes of you stroking him, Toji pulled you off the floor and laid you on the nearby bench. Your towel had come off, and he finally had an unobstructed view of your body. His hands came up to play with your now stiff nipples. "You're so fucking sexy, Doll. I can't tell you how many times I got hard just watching you work out. These perfect tits bouncing and that sexy ass."

"So you were looking at my ass earlier." you giggled. You noticed Toji's staring at times, but always thought it was a professional gaze, not a lustful one.

"How could I not. Those shorts make it hard to be professional. Now it's time for stretching. Gotta make sure I don't break you."

Suddenly your legs were spread apart, and Toji was working two of his long fingers into you while his thumb focused on your clit. Your breath hitched, and you clenched around him immediately. "Oh- shit! Please make me feel good Toji. I wanna cum, please."

Toji scoffed. "Already begging to cum? How desperate are you, huh? You're not cummin' anywhere except on my fuckin' cock. Got that?"

You nod, unable to focus on speaking while his fingers piston in and out of your cunt, spreading your arousal.

"Use your words slut."

"I won't cum anywhere except on your cock. I- fuck... I promise."

He gave a short hum of approval as he took his fingers out of you, slipping them into his mouth. "Such a sweet cunt. I'll have to taste you until you shakin' and cryin' another day."

Before you could even process his words, Toji removed his sweats and started rubbing his hard cock up and down your slit, collecting your arousal. In a swift movement, you felt your hole being stretched by his girth.

"Ah- holy... shit Toji!" You nearly screamed as you felt him bottom out inside you, his tip pressing against your G-spot. "You’re so fucking deep!"

Suddenly, Toji's hands were placed behind your knees, pushing them down towards the sides of your head. His pace was nothing short of ruthless. His heavy balls were slapping up against your ass with every harsh thrust. You didn't know if it was because you had just finished working out, but everything felt much more intense. You could hear the wet sounds coming from your pussy. One glance down, and you saw the white forming at the base of his dick.

"M'gonna fuck this tight pussy until I've ruined you for every other man. You'd like that, wouldn't you? Knowing I'm the only man who can make your pussy feel this good." You nodded mindlessly at his possessiveness. A light sheen of sweat covered both your bodies as he fucked you into oblivion. He released his grip on your legs and watched as your back arched into his touch. His hands moved to cup your breasts, pinching at your nipples. Toji then leaned in to place a painful kiss on your lips, and as you wrapped your arms around his neck, his tongue made its way into your mouth, causing you to moan sinfully.

The force of his thrusts caused a distant pain on your back from laying on the hard bench, but you didn't care. All you could think about was your orgasm that was quickly approaching.

"Damn it... your greedy cunt just keeps suckin' me in. Gonna get me fuckin’ addicted." Toji's thrusts became harder as he placed one of your legs on his shoulder.

"I'm close- so close Toji. Please can I- ah!" Loud whimpers and broken moans spilled from your mouth as Toji fucked you. You were so close.

"Yeah? You gonna cum for me? Cum on my fuckin' cock then, slut." He brought his thumb down and worked fast circles on your clit. Your whole body tensed up as you screamed, eyes rolling back into your head, back arched off the bench. White hot pleasure shot through your entire body as you squirted all over Toji's thighs and abs. Your walls squeezed him, nearly suffocating his dick.

"Fuuuuck... that's it, good fucking girl. Cum all over my- god damn- cum all over my cock!"

You were finally coming down from your high when you felt Toji pull out. Your eyes were hazy and unfocused as you watched him stroke his cock, his eyes squeezed shut before spilling his cum all over your stomach with a groan. "Oh... fuck yes"

He took a moment to catch his breath before taking in the sight in front of him. "Look at that... all fucked out and covered in my cum like a true slut."

You smiled lazily as you sat up on the bench. "I'm only a slut for you."

He gave a low hum of approval before helping you stand up. "You bet your ass you are. Now how 'bout we go get cleaned up in the shower."

You gave a nod as you started towards the shower on shaky legs. Once you were both inside with the water on, you turned to him and saw his dick hard once again and realized you weren't going to get cleaned up just yet. You knew you'd definitely be sore for the next few days and that you'd have to do more late-night workouts with Toji in the future.

likes, comments, and reblogs are greatly appreciated!

#jujutsu kaisen #jjk fanfic #jjk x reader #jjk smut #jujustsu kaisen x reader #toji x you #toji fushiguro #toji smut #toji x reader #jjk toji #toji fushigro x reader #black!reader #black reader #divider by: plutism #jujustsu kaisen smut #toji zenin #jujutsu kaisen fanfic

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swabian-princess · 2 years ago

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5 life lections with me

Hey girlies,

I’ve come across many delusional posts in the last few weeks and I‘ve wanted to put my two cents.

Please, take all of this with a grain of salt because I am only twentythree and not some old oracle.

Lection 1: You probably won’t marry a billionaire, no matter what you do

I know, many feminity and levelling up influencers tell you that eveything is possible if you do this and that.

Some swear that manifestation works and some tell that Jesus Christ himself blessed them after they joined certain church groups.

Okay, but let’s speak facts: the chances that you’re marrying a billionaire are very low.

The chances that you’re marrying a young, good looking, wants you to be at stay at home girlfriend billionaire are even lower. Those men have their established social circles and tend to marry women within those circles. If you don’t have the right background, social network and education it’s nearly impossible for you to get in those circles.

However, your chances on marrying a handsome looking, appropriate aged man with a good paying job are very high if you put the work into it. I‘m talking surgeons, dentists, lawyers or engineers.

Lection 2: You have to do the work

My dear @memoirsofmimimango recently wrote a post about modern trends (highly recommend checking out her blog, she’s speaking straight facts.) and she touched the subject manifestation.

YES, manifestation can alter your thoughts and put you in a better headspace to stay motivated and reach your goals but that’s it.

You won’t get abs because you wrote it 36 times on a piece of paper, no. You’ll have to eat right and work out.

You won’t magically find your soulmate because you wrote down a character description of them and put it under your pillow, no. You’ll have to go out, meet people and actually talk to them in order to build a relationship, wether it’s platonic or not.

Lection 3: Learn from your mistakes and forgive yourself

Everybody makes mistakes. Everybody. Yes, maybe those mistakes hurt like hell and drag you back down to rock bottom but you have to move on.

You have to move on and forgive yourself, even if it hurts a lot and even if you loose people on your way.

Let’s say you fail 9 times but have succes at your 10th try – you would never know if you didn’t try it one more time.

Lection 4: Value friendships

I go out and make an effort to make friends and keep them. It is so important that you have a couple friends you can trust. Yet, like every relationship friendships are not build over night.

We live in a time with unlimited messenger options, please, for the love of god – text your friends. Call them. Ask them how they are. Make them feel important and valued.

Lection 5: Health is wealth

It is so important to be healthy. Physically and psychically.

I live in Germany and I am very privileged to have 40 paid vacation days. I schedule those days so that I can have at least a few days off every few months and time for a bigger vacation every six months so that I don’t burn out.

I also go out of my way to eat healthy, cook and prepare fresh food and try to stay away from drugs, alcohol and cigarettes.

I get bloodwork done regularly and supplement accordingly. I’ll have to work on my workout routine but I try to get my 10k steps in every day.

Don’t take your health for granted, you’re still young and many people only think about how they’ll look and feel when they’re 80+.

Well, but between your twenties and eighties there are also a few years and you still want to look and feel good when you’re 40 or 60, so work on your health.

Selene

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liesmyth · 10 months ago

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As a certified #jock do you have any home workout tips? I got to get back into a gym but in the meantime I have a barbell and dumbbells at home but no bench or rack, and I don't want to die in an embarrassing self-inflicted accident

I DO!!! Ok, you might know this but reddit is a goldmine for exercise tips; I really recommend the r/bodyweightfitness wiki, and the FAQ over at r/xxfitness (women-centric, nb/trans inclusive) that has an excellent routine rec page for intermediates & beginners.

PERSONALLY. I love love love Caroline Girvan on youtube, my quarantine workout buddy. I think she's since moved to a paid app, but her workout programs are still up. They are actual programs, with a progression scheme etc; she demonstrates exercises and modifications in the videos; and they're pretty tough depending on the amount of weight you use. They helped me not only keep but also grow muscle mass during lockdown, with just an adjustable dumbell set (I swear I'm not being paid to say this) and they're quite fun, with timed reps, supersets, bodyweight exercises etc.

Each program is 10 weeks, 5x weeks (but you can take it at your own pace) and it includes 1 full body workout, 1 cardio / HIIT / circuit training day, and 2x lower body + 1x upper body or viceversa depending on the week. I'm probably making it sound harder than it is, just check out these playlists:

Epic 1 // Epic HEAT // Iron Series <<< these are the ones I've personally done, but there's a LOT more on her channel. I recommend different weights for lower and upper body if you can swing it, and you'd probably want to modify the exercises to incorporate barbell work where you can manage it - like for lunges and rows - maybe bridge chest press from the floor if you feel up for it?

Fun alternative! If you don't want to follow youtube programs is bodyweight-centred programs? Again I rec bodyweightfitness above, they have loads of resources for recommended progressions for stuff like pistol squats or push-up variations etc. Or work on explosiveness doing jumps dumbell cleans, lunges work etc. I feel like you can build a pretty decent upper body progression program even without a bench doing floor presses and maximising what weight you have doing single-arm stuff (like, one dumbell holds stready, the other arm presses) or playing around with isometric exercises and so on.

If you want to unlock next level home workouts you could also get a kettlebell / abs wheel / other deadly instrument. I HOPE THIS HELPS!!

#Anonymous #ask #jockposting #whatever the tags are idk #exercise #fitblr #weight lifting #ask to tag ecc

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darklordofthesimp · 2 years ago

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So a lot of how your muscles look is actually genetics. You can lift and lift and gain strength, but your muscles might not get bigger. Conversely, some people are able to bulk up with a relatively small amount of work. Some people will have heavily defined muscles, and some people will have muscles that aren’t very obvious. My sister was on a swim team, and swimming is a great work out for your whole body. It will add strength to all of your muscles. Despite all of the girls doing mostly the same thing, only a few girls got defined abs, and some got broader shoulders, or thicker legs muscles, and other different combinations of things. I know a guy who does incredible heavy weight lifting. He looks like he is pudgy, but it’s actually all muscle! People can do the exact same work out and will look completely different. There are some basic rules that come with lifting though! For muscle tone, you typically use a lower weight, and do higher reps. To add bulk to muscles, you do a higher weight, with lower reps. Your genetics will determine how bulky/defined your muscles get. Women do tend to have more compact muscles than men. But! Don’t be disappointed if you can’t get very bulky, or if you don’t have obvious definition. The important thing is that you are becoming stronger and gaining a lot of health benefits! Working out releases a lot of good chemicals in your brain, helps blood flow and energy levels, can improve mood, sleep, and your immune system! Also! When weight lifting, it is best to start small and slow, and work with someone who is experienced to make sure you have good form. If you don’t have proper form, you can injure yourself, so be sure to at least watch videos on proper forms for any exercises you try! Remember to keep yourself hydrated and do lots of stretches before and after working out to warm up and cool down! There are a lot of good resources on the internet if you look up pre and post workout stretches. Have fun and happy lifting everyone!

I have done a lot of research and have a lot of experience with physical therapy do to some health issues, so I thought perhaps this might answer some questions and hopefully help people be prepared. I’d love To have muscles like yours, but it’s mostly just my shoulders and thighs that get slightly bigger, and everything else stays compact. I am happy with it though! You look super great by the way! I love seeing people happy and enjoying their body type. I think everyone is beautiful and unique, it’s super cool to see the diversity :D

I'm quite well versed in how muscles work, however! This Is a great PSA for yall who have been asking. I build size and mass if I pick up lint from the ground. Lean, compact muscle? Not so much.

It's super hard for me to be lean and toned and I gain size before I gain strength.

So overall, everyone's bodies are fucking weird. Like theyre weird and they do weird shit and some people are genetically predispositioned to have strengths and weaknesses

But overall they're weird so you gotta find what works for you dependant on your goals. Diet is 70% of it.

Plus sized, skinny, jacked, somewhere in between, everyone's body's are fucking fantastic as long as yall are healthy. I'll always promote health cos I want yall to fucking live forever, but tbh what you look like doesn't fucking matter. It's just a flesh suit.

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fitfusionhub18 · 5 months ago

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Say Goodbye to Flab and Hello to Fab! Get Beach-Ready in Record Time!

For more details visit HERE

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atplblog · 6 days ago

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Price: [price_with_discount] (as of [price_update_date] - Details) [ad_1] Product Description CristaVista Resistance bands set are perfect tool to perform a wide variety of exercises to strengthen upper body and lower body muscles.This makes them ideal for any type of strength training routines. With the ability to combine any of the five bands together to achieve multiple levels of resistance, you will be able to enhance the effectiveness of each workout with ease. Anti-snap Promise Made of the highest quality natural latex, which is extremely durable, our bands will maintain their resistance for a long time. Each tube band is double layered and carefully constructed to provide maximum resistance. Stackable Up To 150 LBS Stackable bands for adjustable resistance levels. Comes as a set of 5, 48-inch long colored exercise bands. Yellow (10 lbs), Blue (20 lbs), Green (30 lbs), Black (40 lbs), and Red (50 lbs). Bands can also be combined together to provide up to 150 lbs of resistance. Metal clip system allows you to add bands by linking them to the grips, for a more comfortable workout, instead of having to use the bands independently. Door Anchor Using this door anchor to hang on the door, you will be able to perform more exercises, such as squats, kneeling crunches, overhead side bends, hamstring lunges, and lower chest fly and presses Ankle Straps With larger and softer ankle straps, you can choose different training method for building strength Suitable for Everyone The resistance tubes set can help everyone – male or female, professional athlete or beginner. 5 Resistance Levels It can be used alone or stacker in any combination of intensity from 10 lbs to 150lbs. WHAT ALL IS INCLUDED IN THE PACKAGE: 1 carry bag, 1 pair of legs ankle straps,5 color multicolor resistance+band set, 1 pair of soft foam handle set, 1 door anchor. DURABLE CONSTRUCTION: 5 varying resistance bands to suit different fitness needs. The metal carabiners on the resistance strap enable the user to add or remove resistance to create the perfect challenge for every muscle group. Challenge your limit SUITABLE FOR EVERYONE: Great for men and women of all fitness levels. Each Fashnex Fitness exercise band offers a different level of resistance. Use the workout bands for your quads, glutes, buttocks, chest, Abs, biceps, triceps, shoulders, legs and knees with any one band individually or multiple bands together to provide the right level of resistance for you BURN FAT AND BUILD MUSCLE: Resistance band training are extremely effective at burning fat and increase muscle strength, and also help you increase coordination, boost stamina, flexibility, range of motion, exercise different muscle groups, such as shoulder, arm, leg, butt, booty, and more Fashnex elastic exercise bands serve long time and provide the maximum resistance They strengthen coordination. Because there's tension throughout the exercises, you have to stabilize your body. This helps with coordination and balance and also helps you participate in more muscle groups.

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workouttestosterone · 20 days ago

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Get Rock-Hard Abs Workout in JUST 6 Minutes at Home!

Get toned abs in just 6 minutes at home with this beginner-friendly abs and core workout! Perfect for men and women, this routine targets upper, lower, and core abs with exercises like side crunch, elevated cycling, Spiderman Plank, and V sit cross punch. No equipment needed, no jumping-just effective abs workout to help lose belly fat and sculpt a six-pack. No equipment? No problem! No jumping…

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#bodybuilding #exercise #fitnesstracker #gym #health #homeworkout #personaltrainer #workout

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insightful-ink · 5 months ago

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fullpump1 · 10 months ago

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Best Home Gym Equipment Unitree Pump

You can easily and effectively begin your fitness journey by purchasing the Unitree Pump for your home gym. It is an efficient and space-saving solution. This innovative and adaptable exercise equipment will enhance your workouts and help you make the most of your home gym. Visit fullpump.com.au. Place your order now.

#full body workout with weights at home #home gym machine workout #full body gym equipment #women's home gym equipment #home workout equipment for women #home gym chest workout #abs exercise at home #anytime fitness machines #home workout resistance bands #lower body workouts at home

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male-enhancement-explained · 28 days ago

Video

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Pelvic Floor Strong for Beginners Simple Exercises to Build Core Strengt...

Official Website: https://rebrand.ly/pelvic-floor-strong-official

Welcome to our channel! In today’s video, we introduce you to Pelvic Floor Strong for Beginners—a gentle yet effective workout specifically designed for those new to pelvic floor exercises. If you’re looking to strengthen your pelvic floor, improve bladder control, and support your core, this video is the perfect starting point. Whether you’re experiencing pelvic discomfort, want better posture, or simply wish to prevent potential issues, this beginner-friendly routine will guide you through each step. Let’s get started on your journey to a stronger core and a healthier body with Pelvic Floor Strong! 🌟 Why Pelvic Floor Strength is Essential The pelvic floor is a critical group of muscles that supports the bladder, bowel, and, in women, the uterus. Building strength in these muscles can lead to significant benefits, including: Improved Bladder Control: Strengthening the pelvic floor can help prevent incontinence and reduce leaks. Core Stability: A strong pelvic floor supports your core muscles, which is vital for good posture and balance. Enhanced Physical Health: These exercises can alleviate discomfort in the lower back and pelvis, and contribute to overall body stability. 💪 What You’ll Learn in This Beginner Workout This workout is specifically designed for beginners, with a focus on simple, low-impact exercises. We’ll walk you through each movement to ensure you’re performing them safely and effectively. Here’s a quick look at some of the exercises covered in this Pelvic Floor Strong routine: Basic Kegels: We’ll guide you through the foundational Kegel exercise, helping you learn how to activate and engage your pelvic floor muscles. Bridge Pose: This movement targets the glutes and pelvic floor, providing essential core stability. Pelvic Tilts: A gentle exercise to help you engage the pelvic floor while relieving tension in the lower back. Heel Slides: Strengthens the lower abs and pelvic floor without placing strain on the back. Breath Work and Relaxation: Focused breathing helps you connect with the pelvic muscles, promoting control and awareness. Each exercise is demonstrated step-by-step to ensure you understand proper form and can perform each move confidently. ✅ Benefits of Pelvic Floor Strong for Beginners Starting with these beginner exercises provides you with a strong foundation in pelvic floor health and can lead to benefits like: Bladder Control Improvement: Regular practice can help reduce the risk of leaks and improve overall bladder function. Enhanced Core Strength and Posture: Strengthening these muscles leads to better posture, reduced back pain, and more stability in daily activities. Confidence in Everyday Movements: With greater control over your core, you’ll feel more comfortable and empowered in your movements. 📢 Join Our Community! If you find this video helpful, please like, subscribe, and share it with others who may benefit from beginner-friendly pelvic floor exercises. Your support allows us to keep creating valuable content on health and wellness. We’d love to hear from you—share your experiences with these exercises or ask questions in the comments! Thank you for joining us on this journey! Let’s strengthen our pelvic floors together with Pelvic Floor Strong for Beginners.

#youtube

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deepeshfitness · 4 months ago

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Discover The Best Muscle-Building Exercises With Workout Routine & Benefits

https://toneopfit.com/blogs/muscle-building-exercises-with-workout-routine

Muscle-building workouts are essential for increasing muscle mass and strength. These exercises, suitable for both men and women of all ages, aim to help individuals either bulk up or achieve a toned physique. Although these workouts can be challenging for beginners, they offer unparalleled benefits such as increased muscle mass, calorie burning, bone and joint strengthening, improved endurance, and reduced injury risk.

For beginners looking to build muscle or enhance their physique, this guide provides the essential knowledge needed to create an effective fitness routine.

Best 7 Exercises to Build Muscle

Here are seven exercises to help build muscle, with or without equipment:

1.Deadlift

How to Do Deadlifts

Stand with feet hip-width apart, toes forward.

Bend at hips and knees, keeping the back straight, to grip the barbell with hands slightly wider than shoulder-width apart.

Engage the core, push through the heels, and lift the barbell while straightening the legs and extending the hips.

Lower the barbell by hinging at the hips and bending the knees.

2. Squat

How to Perform Squats:

Stand with feet shoulder-width apart, toes slightly outward.

Lower the hips back and down as if sitting into a chair.

Keep knees aligned with toes and heels on the ground.

Push through the heels to return to standing.

3. Overhead Press

How to Do Overhead Press:

Hold the barbell or dumbbells at shoulder height, palms forward.

Press the weight overhead, extending the arms fully while keeping the core engaged.

Lower the weight back to shoulder height with control.

4. Pull-Ups

How to Do Pull-Ups:

Hang from a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away.

Engage the core and pull the body upward by bending the elbows and squeezing the shoulder blades together.

Lift until the chin clears the bar.

Lower the body back to the starting position with control.

5. Push-Ups

How to Do Push-Ups:

Start in a plank position with hands shoulder-width apart and elbows extended.

Lower the body by bending the elbows and keeping them close to the sides.

Lower until the chest nearly touches the ground, keeping the body in a straight line.

Push through the palms to return to the starting position.

6. Lunges

How to Do Lunges:

Stand with feet together, hands on hips or at sides.

Step forward with one foot, lowering the hips until both knees are bent at 90-degree angles.

Push through the front heel to return to standing.

Repeat on the other side, alternating legs with each repetition.

7. Loaded Carries

How to Perform Loaded Carries

Hold a heavy object in each hand, such as dumbbells or kettlebells.

Keep the chest lifted, shoulders back, and core engaged.

Walk forward, maintaining an upright posture and steady pace.

Continue walking for a set distance or time.

Workout Plan for Muscle Gain

This workout plan combines resistance bands, body weight, and free-weight exercises:

Day 1: Shoulders, Chest, Core

Warm-Up: Jump rope, push-ups, arm circles

Routine: Barbell bench press, resistance band chest press, military press, banded push-ups, side plank hold, and more.

Day 2: Triceps, Leg Muscles

Warm-Up: Jump rope, bodyweight squats, lunges

Routine Tricep pushdowns, banded squats, standing calf raises, seated leg curls, and more.

Day 3: Back Muscles, Core

Warm-Up: Bike warm-up, jump rope, squats, push-ups, arm circles

Routine: Hammer strength pulldown, lateral pulldowns, resistance band straight arm pulldown, barbell shrugs, side plank, and more.

Day 4: Triceps, Biceps, Leg Muscles

Warm-Up: Jump rope, push-ups, arm circles

Routine: Band-assisted tricep dips, barbell curls, hammer curls, seated calf raises, banded bicep curls, and more.

Day 5: Rest Day

Day 6: Shoulders, Chest, Abs

Warm-Up: Bike warm-up, jump rope, push-ups, arm circles

Routine: Military press, resistance band chest press, banded flyers, side laterals to front raise, banded glute bridges, decline banded flyers, side plank hold, plank hold, crunches.

Beginner Weight Lifting Routine

Beginner exercises that cover the entire body include:

Squats: Add dumbbells or a stability ball for added impact.

Push-Ups Variations to suit every beginner's needs.

Planks Hold for 30 seconds or more.

Deadlifts: Both single and double-leg variations.

Rowing (Optional) To improve posture and protect back muscles.

- Targeted Muscle-Building Exercises: For chest, shoulders, biceps, triceps, back, abs, and lower body.

Muscle Building Workout Benefits

Benefits of muscle-building workouts include:

Increased muscle mass and calorie burning.

Reduced cognitive decline in older adults.

Improved endurance, mobility, balance, posture, and wellbeing.

Reduced risk of injury and chronic diseases.

Enhanced confidence, mood, sleep quality, self-esteem, and productivity.

FAQs

1. What is the best pre-workout for muscle gain?

- Egg white and toast, oatmeal, banana, protein shake, rice, and chicken.

2. What is a good muscle-building workout?

- Push exercises (barbell bench press, dumbbell incline press), pull exercises (lat pulldowns, barbell deadlifts), leg exercises (squats, standing calf raises), push-ups, hip thrusts, glute kickbacks.

3. What are some muscle-building workout plans?

- Squats, dumbbell row, pull-up, dips, barbell curl, tricep extension, lateral raise, cable crossover.

4. What are the best muscle-building exercises for females?

- Compound exercises like squats, deadlifts, and lunges.

5. Which workout is best for muscle gain?

- Resistance training, including weight lifting and bodyweight exercises.

6. What exercise builds the most muscle?

- Compound movements such as the squat, deadlift, and bench press.

7. How to gain muscle quickly?

- Focus on progressive overload, adequate protein intake, sufficient rest, recovery, and a well-designed strength training program.

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