#plank exercise benefits

[getmymettle]

Unveiling the Fantastic Benefits of Plank Exercises for Those New to Fitness

Let's dive into the age-old wisdom from India that suggests syncing up with the universe can get your body, mind, and soul grooving in perfect harmony. And guess what? The plank workout is like the universe's way of giving your muscles a secret high-five—it's simple, snappy, and does wonders for your whole body in just a hot minute!

Let's Break Down the Plank Party

I. Getting into the Plank Pose :

Picture this: You're belly-down, knees bent, feet joining the fun. Your body shapes up like a sleek arrow from head to toe. Engage those abs without breaking a sweat—let those tummy muscles do their happy dance.

II. Maintain a Plank Position :

Keep that back straight, abs on duty, and throw some love to your glutes and quads. Shoulders down, neck stretched—freeze like a statue for a cool minute. If you're a plank newbie, ease into it and amp up the seconds. Feeling bold? Switch to a forearm plank. Sure, your muscles will chat back, but hey, that's energy having a blast!

Unwrapping the Plank Perks

Powering Up Core Muscle Squads:

Meet the heroes:

Transverse Abdominis: Your lumbar spine's groove buddy during limb shenanigans.

Rectus Abdominis: The genius behind a flat stomach and kicks that pack a punch.

Oblique Muscles: The twisty pals bringing flair to your midsection.

Gluteal Muscles (Glutes): The dynamic duo pulling the strings on hip and thigh moves.

1. Strutting with a Healthy Posture

Imagine a posture so on point, it's practically a piece of art. No slouching, no hunching—just a balanced distribution making you strut, stand, and sit like a rockstar. Planks play architect, getting every muscle in on the action to craft a frame that screams confidence.

2. Harmony and Cooperation

Ever felt a bit wonky on a bike or wobbly on one foot? Say hi to core stability, the unsung hero. Planks school your abs to keep it real, resulting in muscles that bring swagger to your balance game.

3. Kicking Back Woes and Dodging Illness

Back pain and slouching—nobody's BFF, right? Planks ride in like knights in shining armor, straightening up the back, tossing out back pain, and waving buh-bye to muscle issues like osteoarthritis.

4. Core Strength VIP Pass

We're not just about looking good; we're about heaving, ho-ing, and being everyday heroes. Regular planking, mixed with a buffet of exercises, crafts a core that's primed for whatever life throws your way.

5. Flexibility Vibes

Dreaming of nailing headstands, handstands, or any kind of stand? Enter the plank. It's like the secret sauce in yoga, paving the path for flexibility and stability. Your body will shoot you a thank-you note when you're striking those Insta-worthy poses.

6. Metabolism Boost

Is your metabolism doing the snooze fest after sitting for ages? Not on plank's watch. Amping up your metabolism means burning more calories—even when you're in snoozeville. A dash of plank love is your secret weapon in the fight against belly fat.

7. Mental Health Bliss

Endorphins, the feel-good vibes. Planks have a knack for targeting stress zones, especially in your shoulders and neck. And let's keep it real—constant stress is no party for your mental health. Planks swoop in like caped crusaders!

So, as you dive into your plank escapade, remember—it's not just a workout; it's a hangout with ancient wisdom and a gift to your body and soul. Say a big ol' hello to the plank, your newfound partner in the fitness groove! And oh, did we mention the epic plank exercise benefits for beginners? It's the perfect kickstart to your fitness journey, especially if you're on a mission to bid adieu to that belly fat!

[basicfit]

COPENHAGEN PLANK

If you're looking for effective alternatives to build core strength, one exercise that stands out is the Copenhagen plank. The Copenhagen plank is a challenging variation of the traditional plank exercise that specifically targets the core muscles, including the abdominals, obliques, and lower back. It offers a unique and intense way to engage your core and develop stability.

To perform the Copenhagen plank, start by lying on your side with your forearm resting on the ground, elbow positioned directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. The key element of this exercise is to maintain a stable position while raising and lowering your top leg, which creates an additional challenge for your core muscles.

One of the main benefits of the Copenhagen plank is its ability to target the often neglected and hard-to-reach oblique muscles. By actively engaging the obliques to stabilize the body, this exercise helps improve lateral strength and enhances overall core stability. Additionally, the Copenhagen plank can aid in reducing the risk of injuries, particularly in sports that involve twisting or sudden changes in direction.

However, it's important to note that the Copenhagen plank is an advanced exercise that requires proper form and progression. Beginners or individuals with existing injuries should start with easier variations of planks and gradually work their way up to the Copenhagen plank.

If you're seeking alternatives to the Copenhagen plank, other exercises can also help build core strength. Some popular options include the Russian twist, side plank, mountain climbers, hanging leg raises, and bicycle crunches. These exercises engage the core muscles from different angles and provide a well-rounded approach to developing core strength.

In conclusion, the Copenhagen plank offers a challenging and effective method to build core strength and stability. By incorporating this exercise into your fitness routine and exploring other plank variations and core exercises, you can strengthen your core muscles, improve posture, and enhance overall functional strength. Remember to consult with a qualified fitness professional or trainer to ensure proper form and technique to maximize the benefits while minimizing the risk of injury. 

Checkout: 10 Plank Alternatives to Build Lifelong Core Strength

[helseform]

Call : +917997101779 | Whatsapp : https://wa.me/917997101779 | Youtube : https://www.youtube.com/@Helseform

What are the Scientific Benefits of Doing Exercises? | Dr. Bharadwaz | Health & Fitness

"Discover the science-backed benefits of exercise with Dr. Bharadwaz, CEO and Fitness Specialist at Helseform Fitness. From boosting mental health and cognitive function to strengthening your immune system, Dr. Bharadwaz explains how regular physical activity impacts your body and mind at a cellular level. Learn practical tips to maximize health benefits and understand the latest research on exercise’s role in longevity and disease prevention. Watch now to fuel your journey to a healthier, stronger you!"

Dr. Bharadwaz | Health & Fitness | Homeopathy, Medicine & Surgery | Clinical Research

#ExerciseBenefits #FitnessTips #HealthyLifestyle #DrBharadwaz #helseformfitness

#DrBharadwaz #Helseform #Fidicus #Clingenious

#HelseformHealthAndFitness #ClingeniousCompany #FidicusHomeopathy #ClingeniousResearch

#Health #Fitness

About Helseform Health & Fitness : Applying ancestral evolutionary adaptations and strategies to get healthy and say fit in the modern environment.

[healthandfitness-tmlr]

The Benefits of Plank Exercises: A Comprehensive Guide

Introduction In the world of fitness, plank exercises stand out for their simplicity and effectiveness. Whether you’re a seasoned athlete or a fitness beginner, incorporating planks into your workout routine can offer numerous benefits. This article explores the key advantages of plank exercises and why they should be a staple in your fitness regimen.

What is a Plank Exercise? A plank is an isometric core exercise that involves maintaining a position similar to a push-up for as long as possible. The primary goal is to strengthen the core, but planks also engage other muscle groups, including the shoulders, back, and legs.

Core Strength

Core Stability and Strength: Plank exercises target the core muscles, including the rectus abdominis, obliques, and transverse abdominis. These muscles play a crucial role in maintaining balance and stability in everyday activities. By regularly performing planks, you can build a stronger core, which can help improve posture and reduce the risk of back pain.

Enhanced Posture: A strong core directly impacts your posture. Poor posture can lead to a host of problems, including chronic back pain and reduced mobility. Planks help strengthen the muscles around the spine, encouraging better alignment and posture, whether sitting, standing, or moving.

Full-Body Workout

Full-Body Engagement: While planks are primarily known for core strengthening, they also engage multiple muscle groups across the body. Your shoulders, arms, glutes, and leg muscles all work to stabilize your body during the exercise. This makes planks an efficient full-body workout, especially beneficial for those with limited time.

Flexibility: Planks not only build strength but also promote flexibility in various muscle groups. For instance, the plank exercise stretches muscles around your shoulders, collarbone, and shoulder blades. It also stretches the arches of your feet, toes, and hamstrings, contributing to overall flexibility.

Metabolic and Mental Benefits

Boosts Metabolism: Engaging multiple muscle groups at once, as you do in a plank, burns more calories than traditional exercises. Regular planking can keep your metabolism high throughout the day, making it a great addition to any weight-loss or weight-maintenance program.

Read More...

[arogyasudha]

The Plank Exercise Benefits | Why It's the Ultimate Core Workout

Beyond Abs: Exploring the Lesser-Known Plank Exercise Benefits Imagine yourself as a sturdy wooden plank, not just lying around but engaged in an exercise that can transform your core strength. The plank exercise, a fitness gem, is like a stealthy superhero in the world of workouts. It’s a bit like a test of your “stay-put” superpower. As you lower your body, forming a straight line from head…

[fitnfemme]

7 Best Exercises For Toning Your Core

If you're looking to tone your core, there are plenty of exercises that can help. Here are some of the best exercises for toning your core. Incorporating these exercises into your routine will help you build strength and tone your core.

Swimming is one of the most beneficial physical activities for women. It offers a range of health benefits that can help improve your overall well-being. Here are some of the top health benefits of swimming for women. 1. Improved Cardiovascular Health – Swimming is an aerobic activity that helps to strengthen the heart, improve blood circulation and reduce blood pressure. Regular swimming can…

[fitnessmantram]

How to do side plank crunches || Side plank crunches ||#Trending || #sh...

How to do side plank crunches || Side Plank crunches

A side plank works your obliques, the muscles that run along the side of your core, while ab exercises like crunches and regular planks target the muscles in the front of your core. Rotating and bending your trunk can be made simpler if your obliques are strong.

[maxellminidisc]

Making my own post on how we should frankly all work on weight training/bearing excercises for our bone and muscle health into old age cause op of the one I saw was a crypto terf.

Anyway, its really important to do so because it genuinely helps in aiding your bone density and muscle strength. If you're not aware weight training has nothing to do with weight loss but rather is a term for targeted exercises that strengthening the muscles, their force output, and endurance. Mostly weight lifting is what's associated with weight training, but stuff like isometrics can also be a form of weight training; stuff like planks, wall squats, etc.

Training the force output of your muscles ends up benefiting your joints and bones because they adapt to the increase in mass and strength by building up your bone density. Bone density is important in preventing things like osteoporosis, which basically makes your bones incredibly susceptible and fragile to major fractions and makes healing much more difficult as you age.

As you age as well, the weakening of your bones, muscles, and tendons also makes it harder for you to balance yourself and leads to a higher risk of falls. So, starting sooner will help prevent falls, fractures, and possible fatality in the future. If you have older folks you're close to, definitely encourage that they start doing balance exercises now rather than later to help them gain some resistance and prevention for their later years or to help make their lives a lil easier if they are in their later years.

Theres tons of simple at home exercises and routines on YouTube that accommodate seniors and to some extent folks with mobility issues to regain balance or work on weight training. Routines which are fully seated or supported by chairs are good alternative exercises I've seen and even done with my mom who's now in her early 60s with knee issues. You dont have to be a senior to check some of these out and do them either!

[brewed-pangolin]

Is Captain MacTavish also a gym rat? If so, please explain...in detail 🫠😉

Captain MacTavish is absolutely a gym rat. But unlike the maniacal menace that is Sgt. Gym Rat Soap, this beast is much more refined, disciplined, and methodical.

And the best damn eye candy you've ever seen while you focus on your own routine.

Just a sprinkle of NSFW at the end...

Pulled a bit from this post by @obligatoryghoststare

--

Wardrobe

First of all, he'd rather be caught dead than wear a pair of high thigh gym shorts. This man is always well put together, even while pumping iron at the local fitness center.

And he is a walking billboard for Under Armor.

Prefers more natural colors for his outfit; black, grey, royal blue, forest green. Nothing eye catching or brighter than an earthy hue. Doesn't need to draw more attention to himself. His sculpted body does that enough.

Compression shorts are a must. Pulls the sweat, keeps him dry, and holds everything in place. (Man's got a healthy Lorne sausage to contend with)

Topped with a fitted muscle shirt, of the same color. The Captain must have synchronization with his wardrobe. Always. (Well put together, like previously stated)

He's always going to wear darker tones with the compression fabric, mainly because he likes to overlay that with something more lose fitting and in a softer hue (think whites, light grays, may dabble in some soft blues or greens)

And while not technically wardrobe, will always have a half gallon steel water bottle within reach. Hydration is key.

Routine

Captain MacTavish is the epitome of methodical routines when it comes to gym. He's like clockwork.

His mid routine will change depending on the week (leg day, arm day, chest, back, weights, you get the idea) but his beginning and end are always the same.

First and foremost, stretching. The most important part of a workout.

Next, treadmill. 30 minutes. No more, no less. And this beast looks majestic while he runs. Perfect strides, breathing heavy yet measured. Just a beautiful sight to behold.

And this mofo sweats. Not an obscene amount, just enough to make him glisten. (Sparkling sexy beast)

Now, bulking up. Weights. Soap uses both free weights and strengthening machines, for obvious reasons. Free weights for compound movements, machines for isolating certain muscle groups.

You'd think he'd be loud during his weight training, but no. He's classy. And he's not rude. He may let out a few heavy breaths and an occasional low growl, but nothing too audible. He's already got countless eyes on him, no reason to bring in more attention.

Enjoys his time on the rowing machine. Prefers it after a his weight training. Aids in recovery, calms his mind. Builds his endurance. (And this man's all about endurance)

Lives for the circuit.

[2min/station, 1min rest b/w, 2 loops]

[Pull ups, planks, tire/sledgehammer, kettle lifts]

Pulled straight from his journal

The Captain is in his natural environment when perfecting and strengthening his mind and body. Goes into a daze. Movement remiscent to a skilled predator. It's a sight every gym enthusiast pushes to achieve, and every casual enjoyed drinks in to the fullest

Recovery

His recovery will change depending on his core routine for the day. Sometimes he finishes with a light jog or brisk walk on the treadmill again.

Perhaps even go another round on the rowing machine. Helps him clear the daze and focus his mind in preparation for the next phase.

But it culminates to a relaxing session of yoga because this man knows the benefits of centering himself post pump and grind.

And this is where you come in. He's more than happy to assist in perfecting your downward dog in the process while he lets his body recover from a rough workout.

Expect to be pulled into a private room once he's all limbered up after his full exercise session. Nothing quite like finishing his routine by emptying himself in your needy little hole. (Post endurance high nut is his favorite, afterall)

Captain MacTavish Masterlist

[ficsandgiggles]

Core Muscles (Natasha x Yelena x Reader)

“Ahh so pleased your prompts are open again! I’m not great at asks but how about reader x one of/a combo of the Marvel girls (actors or characters, up to you) training in the gym. Reader is working on core strength and one of the girls points to the muscles reader should be working on and reader loses it because their stomach is their worst spot so of course the girls go to town. Have some fun with it!”

A/N: I really hope this is okay! I have no knowledge about these types of exercises although I wish I had the motivation to learn/do them 😂 but I hope you enjoy! ❤️

Word count: 1255

Warnings: None

“So you’re working on your core strength today?”

You jumped when you heard another voice, but relaxed when you recognised it, turning around to see Natasha enter the gym, wearing a tank top and gym pants with her hair up in a ponytail.

You vowed to yourself that you would start looking after your body more, as you knew that sometimes you needed more than just your powers in a fight or for self-defence in general.

You nodded in response to Nat’s question. “Yeah… I heard that having a stronger core can do more than just give you abs, it can help balance and stuff.” You replied, briefly looking at the mirror, you had some insecurities with your body, but you could see improvement. But now you regret wearing a crop top since you were no longer alone.

“You’re learning your stuff,” Natasha commented with a smile, going towards the punching bag. “If you need any help, give me a shout, I’ll be here for a bit.” She told you before beginning her workout.

“Thanks…” you replied quietly, trying to concentrate and return to what you were doing. You decided to do the classic plank, despite hating it, there were a lot of benefits in doing it. So you got down and stretched into the position. You went into your own little world, trying to stay there for as long as possible. You were so zoned out that you didn’t notice that Yelena had walked into the room.

“You are putting yourself through torture by doing the plank you know.”

You snapped out of your head and collapsed, turning around to see Yelena smirking. “I was getting to my record time!” I whined, getting up to shove at her.

“Oh boo hoo, if you’re looking at strengthening your tummy muscles I can show you a few more exercises you can do.” She offered, and you immediately nodded, anything that avoids doing the plank.

“Okay, so you will need to be on the floor on all fours, then you stretch out an arm and then the opposite leg and switch. It’s called the bird dog.” She chuckled as you followed her directions.

You could definitely feel your core muscles working and got more and more confident as you tried to extend your limbs higher and higher, thus arching your back a little.

“You do not need to stretch high, it’s about control.” Yelena guided, putting her hands on your ribs to gently move you back to the original position, making you flinch and briefly bring your arm back.

“Oh, I’m sorry, did I hurt you?” She asked, you immediately shook your head, smiling innocently.

“Oh, no, I just didn’t expect you to touch me.” You replied casually, doing a few more rounds of the exercises before giving yourself a break.

Your eyes flickered towards Natasha, who was watching the two of you, she gave you a brief smirk as if she had already figured out why you reacted the way you did when her sister touched you.

“Oh, I’m sorry, I will be more careful next time.” The blonde apologised. “Another classic exercise though is called the dead bug, and you need to be on your back for this one.”

You nodded, rolling over so you were lying on your back, Natasha had now stopped her workout completely to observe you and Yelena, but you didn’t say anything and listened to the blonde.

“So it is basically like the bird dog but you’re on your back and you are bending your knees toward you instead of stretching it out.” She got on the floor and gave you an example, you quickly understood what she was doing and started doing the same.

“You are arching your back a little,” Yelena told you, already forgetting what she said about being more careful when touching you and putting her hand on your tummy to gently push you back down flat onto your back.

Once again, you flinched and dropped your arms and legs, blushing as Yelena gave you a confused look.

“Are you okay?” She asked, concerned that she had hurt you again.

“They’re fine, they’re just like you,” Natasha replied on your behalf, coming over and skittering into her sister's ribs briefly, causing her to yelp and slam her arms down, before smirking over at you.

“Oh, that’s what it is?” Yelena asked, lighting up a little as she knelt next to you and put a hand on your shoulder to hold you to the floor so you couldn’t escape. “Are you ticklish, Y/N?”

Your eyes widened, shaking your head as you tried to wiggle away, but it only made Yelena skitter her fingers into your ribs with her free hand.

“Pretty sure they are,” Nat replied, smiling a little before sitting on your ankles, not doing anything just yet but it was enough to make you gasp and wiggle even more, despite knowing that you couldn’t throw the Black Widow off your legs.

Yelena grinned, now just going for it and using both hands to skitter up and down your sides and ribs, causing you to arch your back with a giggly squeal. “Hehehehey nohohoho!”

“It seems that you’re right, Natasha, very ticklish indeed, and laughing helps with strengthening core muscles as well so this could be a part of your exercise routine!” Yelena beamed and now scribbled into your belly, causing you to squeal with laughter, especially since Nat started tickling your feet.

“GUHUHUHUYS QUIT IHIHIHIHIT!” You screeched, scrunching your toes up whilst shoving at Yelena, shaking your head helplessly.

“Yelena is right Y/N, laughing is highly beneficial, so I think this needs to happen more often,” Nat commented loud enough for you to hear as she held your toes back to scribble underneath them whilst Yelena now experimented with a raspberry.

You blushed, your laughter going silent as Yelena blew the raspberry, you weakly pushed at her head as you squirmed around as much as you felt able to.

Eventually, they let you up, and you immediately curled up, taking in deep breaths with the occasional giggle slipping out.

“That was… so mean…” you huffed out, making the two women chuckle fondly, Yelena ruffling your hair.

“I don’t think it was, I think you loved it more than you know.” Yelena teased, to which you flipped her off.

“Hey!” Yelena gasped and briefly dug under your arms the second you sat up, making you shriek and slam your arms down. “You know I’m right!”

You remained quiet, looking at Natasha and watching for any judgement. The redhead just smiled fondly and nodded, putting a hand on your shoulder.

“It’s okay, Y/N, it’s quite sweet if it’s true, we’re happy to do it whether it’s to strengthen your core muscles or just to cheer you up.” She reassured, pulling you into a hug, which was swiftly joined by Yelena who didn’t want to feel left out.

“This is not the last time I’m going to tickle you because it was just plain adorable.” She teased, suddenly raspberrying your neck to make you squeal before letting you go.

“Now come on, I’ll challenge you to a planking contest, all three of us.” Yelena grinned as the two women pulled away and got into position, followed by you doing the same.

Of course, you lost, and happily accepted the punishment for being the loser. But you didn’t mind, it brought you closer to the Widow sisters whilst enjoying the feeling of just letting yourself laugh for a bit.

[pastel-charm-14]

having good posture

let's talk about the underrated but oh-so-important topic of posture. good posture isn't just about looking taller and more confident—it's also crucial for your overall health and well-being. here are some benefits of improving your posture:

reduced back and neck pain: slouching puts extra strain on your muscles and joints, leading to discomfort and pain in your back, neck, and shoulders. by improving your posture, you can alleviate tension and reduce the risk of chronic pain.

improved breathing and circulation: good posture allows your lungs to fully expand and your diaphragm to function properly, leading to better oxygen flow and circulation throughout your body. this can boost energy levels, improve concentration, and enhance overall vitality.

increased confidence and self-esteem: standing tall with good posture not only makes you look more confident—it also makes you feel more confident. when you carry yourself with poise and presence, you exude an air of self-assurance that can positively impact your interactions and relationships.

enhanced digestion and metabolism: slouching can compress your organs and disrupt digestive function, leading to issues like indigestion and bloating. maintaining good posture encourages proper alignment of your internal organs, facilitating optimal digestion and metabolism.

better spinal health: poor posture can contribute to spinal misalignment and degenerative conditions like kyphosis and scoliosis. by improving your posture, you can help preserve the natural curvature of your spine and reduce the risk of long-term spinal issues.

here are some tips to help you improve your posture:

be mindful of your posture throughout the day, whether you're sitting at your desk, standing in line, or walking down the street.

aim to keep your shoulders back and down, your spine aligned, and your head held high.

strengthen your core muscles with exercises like planks, bridges, and bird-dogs to support your spine and maintain good posture.

take regular breaks to stretch and move around, especially if you have a sedentary job or lifestyle.

consider using ergonomic furniture and accessories, such as an adjustable chair or a supportive pillow, to encourage good posture.

remember, improving your posture takes time and practice, so be patient with yourself. small changes can make a big difference in your overall health and well-being. here's to standing tall and feeling fabulous!

[halucinnate]

Cassie Ainsworth Diet & Workout ꪆৎ!!

“Wow, that’s... gorgeous.” — Cassie

If Cassie Ainsworth had a diet and workout plan, this would be it. Floating through life, living on just enough, and keeping everything light and airy like her.

Diet Plan

Day 1: 500 calories

Breakfast: Black coffee (0 kcal) + 1 rice cake with avocado (90 kcal)

Lunch: Cucumber slices + hummus (50 kcal)

Dinner: Lettuce wrap with deli turkey (60 kcal) + herbal tea (0 kcal)

Snack: 10 frozen grapes (20 kcal)

Day 2: 300 calories

Breakfast: Green tea (0 kcal) + a handful of almonds (70 kcal)

Lunch: Clear vegetable broth (10 kcal) + spinach salad (50 kcal)

Dinner: Zucchini noodles with garlic (40 kcal)

Snack: 5 strawberries (15 kcal)

Day 3: 800 calories

Breakfast: Black coffee (0 kcal) + plain Greek yogurt with frozen berries (80 kcal)

Lunch: Egg white veggie scramble (70 kcal)

Dinner: Grilled fish (150 kcal) + steamed vegetables (50 kcal)

Snack: 1 apple (80 kcal)

Day 4: 400 calories

Breakfast: Herbal tea (0 kcal) + 1 boiled egg (70 kcal)

Lunch: Celery and hummus (40 kcal)

Dinner: Cauliflower rice with salsa (35 kcal) + spinach (7 kcal)

Snack: Frozen blueberries (20 kcal)

Day 5: 200 calories

Breakfast: Green tea (0 kcal)

Lunch: Cucumber slices with lemon (8 kcal)

Dinner: Clear soup (15 kcal)

Day 6: 700 calories

Breakfast: Coffee (0 kcal) + plain Greek yogurt (60 kcal)

Lunch: Salad with mixed greens and balsamic vinegar (50 kcal)

Dinner: Small piece of grilled chicken (150 kcal)

Snack: Rice cake with a thin layer of peanut butter (70 kcal)

Day 7: Fasting (0 calories)

Herbal tea and water all day.

---

Workout Plan

Keep it light, just like Cassie. Nothing too intense, only enough to keep the body moving and thin:

30-minute morning walk: Clear your head, just like Cassie.

Standing side crunches: 3 sets of 20 each side (waist slimming).

Yoga: Gentle, flowing moves that keep you lean. 15 minutes of slow stretches.

Plank holds: Start with 30 seconds and build up to a minute. Keep that core tight.

Calf raises: 3 sets of 20 to keep your legs long and lean.

Evening stretching: Finish the day with 10 minutes of soft, slow stretches.

---

Benefits

Small Waist: The low-calorie intake keeps your waist tiny, and gentle crunches help you achieve that slim look.

Flat Stomach: The combination of core exercises and light eating keeps bloating down.

Slender Legs: Walking and simple leg workouts elongate without adding bulk.

Light Energy: Like Cassie, you’ll feel weightless, like you’re floating through life.

---

“I didn’t eat for three days so I could be lovely.” — Cassie Ainsworth, SKINS 🌙

[basicfit]

COPENHAGEN PLANK

If you're looking for effective alternatives to build core strength, one exercise that stands out is the Copenhagen plank. The Copenhagen plank is a challenging variation of the traditional plank exercise that specifically targets the core muscles, including the abdominals, obliques, and lower back. It offers a unique and intense way to engage your core and develop stability.

To perform the Copenhagen plank, start by lying on your side with your forearm resting on the ground, elbow positioned directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. The key element of this exercise is to maintain a stable position while raising and lowering your top leg, which creates an additional challenge for your core muscles.

One of the main benefits of the Copenhagen plank is its ability to target the often neglected and hard-to-reach oblique muscles. By actively engaging the obliques to stabilize the body, this exercise helps improve lateral strength and enhances overall core stability. Additionally, the Copenhagen plank can aid in reducing the risk of injuries, particularly in sports that involve twisting or sudden changes in direction.

However, it's important to note that the Copenhagen plank is an advanced exercise that requires proper form and progression. Beginners or individuals with existing injuries should start with easier variations of planks and gradually work their way up to the Copenhagen plank.

If you're seeking alternatives to the Copenhagen plank, other exercises can also help build core strength. Some popular options include the Russian twist, side plank, mountain climbers, hanging leg raises, and bicycle crunches. These exercises engage the core muscles from different angles and provide a well-rounded approach to developing core strength.

In conclusion, the Copenhagen plank offers a challenging and effective method to build core strength and stability. By incorporating this exercise into your fitness routine and exploring other plank variations and core exercises, you can strengthen your core muscles, improve posture, and enhance overall functional strength. Remember to consult with a qualified fitness professional or trainer to ensure proper form and technique to maximize the benefits while minimizing the risk of injury. 

Checkout: 10 Plank Alternatives to Build Lifelong Core Strength

[activelifestyleinsights]

The Secret to Home Fitness Success: What You Need to Know

Home fitness has taken the world by storm. More and more people are ditching the crowded gyms, costly memberships, and long commutes in favor of working out in their own space. But is home fitness really as effective as hitting the gym? And how do you get started? Today, we’re diving into some key questions about home fitness, helping you get closer to making the right decision for your fitness journey.

What Makes Home Fitness So Popular?

The flexibility of home fitness is a game changer. You don’t need to adjust your life around gym hours, and you can squeeze in a workout whenever it fits your schedule—whether it’s early morning before the kids wake up, or late at night after a long day. Plus, the convenience of not having to leave the house makes it easier to stick to a routine.

For many, the gym can be intimidating—filled with complex equipment, mirrors, and other people who seem to already know what they’re doing. Home fitness eliminates this pressure. You’re in control of your workout environment, free from the distractions and insecurities that often come with a public space. No more waiting in line for machines or comparing yourself to others. It's just you, your space, and your goals.

Do You Need Expensive Equipment for Home Fitness?

One common misconception is that you need a fully equipped gym at home to see results. That couldn’t be further from the truth! While investing in a few basics like dumbbells or resistance bands can enhance your workouts, home fitness is incredibly versatile. You can start with bodyweight exercises and still build strength and burn fat effectively.

In fact, bodyweight exercises like squats, lunges, push-ups, and planks are incredibly powerful for building muscle and improving endurance. As you progress, you can incorporate more equipment based on your needs and goals. You don’t need to break the bank to get started—often, the most essential tool for home fitness is just the commitment to begin.

What Are the Benefits of Working Out at Home?

The benefits of home fitness go far beyond convenience. For starters, working out at home saves you time. There’s no travel time to factor in, which means you can dive right into your routine. It also gives you the flexibility to work out on your terms—whether that’s during your lunch break, first thing in the morning, or while catching up on your favorite show.

Additionally, home fitness allows you to tailor your workouts to your specific needs without distractions. Want to focus on bodyweight strength training or high-intensity cardio? You get to decide. With no one watching, you can explore different routines and take your time learning the movements that work best for you.

Lastly, let’s not forget the financial perks. With gym memberships getting pricier, home fitness can be a cost-effective alternative. Once you’ve set up your space with the basic equipment, the cost drops significantly compared to paying monthly gym fees. Over time, the savings really add up.

How Do You Stay Motivated?

While home fitness offers unmatched flexibility, staying motivated can sometimes be a challenge. It’s easy to get distracted by household chores, family members, or just the comfort of your couch. The key to staying on track is creating a dedicated workout space. This doesn’t need to be fancy—a corner of your living room, a spare room, or even your garage can work.

Another important factor is having a clear plan. Without a structured workout program, it’s easy to lose focus and give up. This is why having exercise plans tailored to your goals is so important. Not only does it keep you accountable, but it also ensures you’re progressing safely and efficiently.

Consistency is another cornerstone of success. Set specific workout times, create a routine, and hold yourself accountable. Track your progress by recording your reps, sets, and how you feel after each session. Celebrating small wins, like completing a full week of workouts, helps build momentum and keep you motivated.

What's the Best Workout Routine for Home Fitness?

There isn’t one answer that works for everyone. Your workout routine will depend on your personal goals, fitness level, and available equipment. A great place to start is with a balance of strength training and cardio exercises. This combination allows you to burn fat, build muscle, and improve your cardiovascular health.

Strength training can be done with or without equipment. Bodyweight exercises like squats, push-ups, and lunges target multiple muscle groups and help increase your overall strength. Meanwhile, cardio can be as simple as jumping jacks, burpees, or even jogging in place to get your heart rate up.

The key is variety. Keep your workouts interesting by mixing in different types of exercises. This not only helps you avoid burnout but also ensures you’re working all areas of your body.

So, What’s Next?

Now that you know the basics of home fitness, you’re probably ready to dive deeper into how to make the most of your workouts from home. But what equipment should you invest in first? How do you structure your workouts for maximum results? And what should your diet look like to fuel your fitness journey?

We’ve got all the answers for you in our in-depth article, Discover the Secret to Building Muscle & Losing Weight from Home – No Gym Required!

In it, you’ll learn how to set up your home gym, follow expert-designed workout plans, and reach your fitness goals faster than you ever thought possible.

Ready to take the next step? Click here to read the full article and start your home fitness transformation today!

This blog provides valuable insights while leaving some questions unanswered, guiding readers to your more detailed article for further information.

[pinkchampagne]

75 Hard (Pink Champagne's Version)

updated november 25, 2024

this is my version of 75 Hard, modified for a realistic approach to self-improvement. though i was inspired by the structure of 75 Hard, this isn't a short-term challenge. i've designed this plan as a lifestyle strategy that can be continued for longer than 75 days and easily implemented into one's life, long-term, as opposed to a crash diet or a challenge intended to be started and stopped over and over again.

i will not lie and say i don't care about physical appearance, but the focus of this strategy is to feel better and improve overall health. my plan explicitly outlines which foods to gravitate towards and which to cut back on. it's important to remember that there are no bad foods; this is just what works for me to help me feel my best.

i love the basic concept and structure of 75 Hard, however, progress pictures are generally most helpful for those who are trying to improve their physical appearance. since this is a long-term lifestyle plan focused on health over appearance, i decided to replace this section with one on consistency in general, focusing on routines and habits.

personally, i am easing into this strategy. this is a blueprint, these are guidelines. give yourself grace and celebrate your wins. ☺

with healthy habits comes a healthy body and mind. take care of yourself and you will reap the benefits, mentally and physically.

1. DIET

alcohol:

weekends only

never alone

water between drinks

no shots/shooters/bombs etc.

5 drink limit

be mindful of who you're with; do they encourage good habits/behavior?

cut back on the following significantly:

sugar

dairy

carbs

red meat

processed foods

caffeine

exceptions: feta, parmesan, greek yogurt, kefir, mayo, bacon, honey, matcha, celcius

notable changes:

begin taking marine collagen and chlorophyll for skin and hygiene

increase fruits and veggies: romaine lettuce, tomatoes, green peppers are my focus right now.

increase protein intake: chickpeas, peanut butter, eggs, black beans.

honorable mentions: oats, blueberries, avocado, sweet potato, carrots, broccoli, spinach, kale, white meat, kombucha

2. WATER

100 oz a day. i'm purchasing a brita faucet filter and a new water bottle to encourage this goal.

3. WORKOUT ROUTINE

mondays, wednesdays, fridays:

30 donkey kicks, each side

30 fire hydrants, each side

3x

tuesdays & thursdays:

30 second plank

30 second side plank, each side

30 crunches

3x

notes:

sometimes i do my ab workout on saturday or sunday as well to get a third one in.

i plan on working cardio and physical therapy exercises into this routine eventually.

4. PERSONAL DEVELOPMENT

i'm taking book and podcast recs!

podcasts & youtube - listen to at least one ep/vid a day

up first from npr (podcast)

date yourself instead podcast – lyss boss

hail yes podcast

hailey gamba on youtube

thewizardliz on youtube

tam kaur youtube + self obsessed podcast

books - 30 minutes a day

freedom is a constant struggle - angela davis

a people's history of the united states - howard zinn

5. CONSISTENCY

follow budget

follow morning, evening, bedtime, and weekend routines

meal prep for weekday lunches: couscous salad with chickpeas, feta, sundried tomatoes and white wine vinegar + lemon juice dressing

create & post content every day ♡

[luvcraze]

Gym Date Ideas

Gym dates can be a fun and active way to spend time together while also working on your fitness goals which makes it even more enjoyable.

1. Partner Workout:

Plan a workout routine that you can do together as a couple. Choose exercises that target different muscle groups and take turns spotting each other or providing encouragement. You can do exercises like squats, lunges, push-ups, planks, and partner stretches.

2. Group Fitness Class:

Take a group fitness class together, such as yoga, spin, Zumba, or HIIT (High-Intensity Interval Training). Group classes are a fun way to stay motivated, challenge yourselves, and enjoy a sense of camaraderie with other participants.

3. Cardio Challenge:

Challenge each other to a cardio workout competition, such as running on the treadmill, cycling on the stationary bike, or using the elliptical machine. Set a time limit or distance goal and see who can achieve the best performance.

4. Team Sports:

Play a friendly game of basketball, volleyball, racquetball, or tennis together at the gym's sports courts. Team sports are a great way to have fun, burn calories, and enjoy some healthy competition while bonding as a couple.

5. Core Workout Challenge:

Focus on strengthening your core muscles with a variety of core exercises, such as crunches, planks, Russian twists, and leg raises. Challenge each other to see who can hold a plank or perform the most sit-ups without stopping.

6. Flexibility and Mobility:

Spend some time stretching and working on flexibility and mobility exercises together. Practice yoga poses, foam rolling, or dynamic stretching to improve flexibility, prevent injuries, and relieve muscle tension.

7. Personal Training Session:

Hire a personal trainer for a couple's training session and receive personalized guidance and instruction on how to achieve your fitness goals together. A personal trainer can design a customized workout plan tailored to your individual needs and fitness levels.

8. Relaxation and Recovery:

Finish your gym date with a relaxation and recovery session, such as a sauna session, steam room visit, or post-workout massage. Treat yourselves to some well-deserved relaxation and enjoy the benefits of your hard work at the gym.

No matter which gym date idea you choose, the most important thing is to have fun, support each other, and celebrate your progress together on your fitness journey as a couple.