#How to target glute muscles

[superficialdomina]

Fray (Into Submission, Part 4)

Part 3: Lost

Series masterlist

AN: An Avengers training session gives you a chance to show Loki how fun it would be to let you win.

As always, an enormous thank you to @acidcasualties for making this whole series happen. Special thanks to @lokisgoodgirl for checking the accuracy of my swordplay!

Word count: 2.1k

Warnings: 18+; minors DNI. Thirsty with some reminiscing, but nothing explicit in this one. Inaccurate descriptions of combat training. Mostly just lurid descriptions of Loki's smoking hot bod in workout wear, with a touch of plot development.

Days. You hadn’t seen him in days.

There were hints of him; you knew he was still in the Tower. You’d heard his voice a couple of times, and yesterday when you’d stepped into the elevator you could smell that he’d been there minutes before. But he’d upped his avoidance game. It made you sad, and a little afraid.

The look of anguish he’d worn as he’d cast you out of his apartment remained etched in your memory, leaving the subtle ache of guilt in your chest. Had you gone too far?

You mulled it over as you pulled on your gym gear. Loki might still refuse to talk to you this morning, but you were confident that you would at least see him. After several of your coworkers had missed Saturday afternoon’s impromptu training session, Rogers had rescheduled for first thing Monday morning, with strongly worded insistence that everyone be in attendance. His WhatsApp message didn’t quite single Loki out by name, but none of you was in any doubt about its intended target.

The spacious training hall gleamed with the sunlight that streamed through the large 26th story windows, casting a warm glow on the polished mats. The luxury of the Tower was as prominent here as on every other floor. The gym was loaded with state-of-the-art equipment and comprehensive accessories, all meticulously maintained - as though getting your arse kicked by a handful of superheroes would hurt less because there wasn’t a speck of dust on the yoga mats, you thought wryly. You peered hopefully around the room as you entered. I just need to know that he’s OK, you told yourself.

Loki and Thor were sparring hand-to-hand in the open rink, the soft thudding of their bare feet resonating as they moved around one another. Occasional grunts carried as one of the pair landed a strike. Despite Thor’s size advantage, they were evenly matched; Loki was always a fraction faster, seeming to know exactly where Thor would move next, as though each step were choreographed and practiced to perfection. Observing them was like watching an ancient dance. Which is exactly what it is, you thought, momentarily awed. A fierce, millennium-old dance.

Thor’s bare chest, though impressive, was still somehow less appealing than Loki’s lithe form, clad in workout wear that clung tightly to his broad back. You let your eyes blatantly traverse him. His elegant ankles smoothed into perfectly sculpted calf muscles; his Godly hamstrings flexed under the hem of his training shorts, which in turn restrained his flawlessly rounded glutes. His body was utterly splendid. A delight of form and function, forged by centuries of practice and power. A work of art.

If he would just put that phenomenal dedication and discipline to good use in service to you…

“Time!” Rogers called loudly, and the brothers stepped back, arms lowered, chests heaving. Thor clapped Loki on the back amicably, and for the briefest moment, you saw Loki wince. The small movement made your blood run hot.

Pain.

“Three minutes, everyone!” Rogers continued, before consulting the pairs listed in the complicated run sheet on his ridiculous clipboard. “Two and eight,” he began. “Three and twelve. Four and… Sixteen.”

You groaned inwardly, pushing thoughts of your recalcitrant conquest from your mind. The Black Widow. Not exactly a leisurely start to the morning, then.

“Come on, sixteen,” Natasha laughed. “Show me what you’ve got.”

The room filled with the sounds of Avengers in practice: thudding boots, wordless shouts, the familiar hum of mutual respect and collective, focused power. As you sparred, you began to relax into the collaborative energy, muscle memory activating as your training partner led with her familiar fighting style. Nat feinted here, and you responded there; the two of you were strong, and graceful, and -

Thump. You landed flat on your back on the hard mat. Again. At least this time you’d seen it coming. Your body just… didn’t move that way. Or that fast.

“You’re getting better,” Nat insisted as she hauled you to your feet. “You almost avoided that one.”

“I saw what you were doing,” you agreed, somewhat reluctantly. “I just couldn’t do anything to stop you.”

“They rarely can,” she winked, as Steve’s obnoxious whistle sounded again.

“Drinks!” he shouted, “then re-pair for weapons.” He returned to his spreadsheet, muttering numbers to himself, as you reached for your water bottle and your thoughts – and eyes – returned to Loki.

He was sauntering towards the group with Bucky, shoulders thrown back in haughty masculinity, animatedly wiping sweat from his brow with his sinewy forearm. Whore, you thought lustily. They looked almost amicable. You gazed at him, curious; confused. He seemed… fine? Loki caught you watching him and gave you a wink. A wink. Almost like…

Like old times, you thought. What is going on?

You turned away, chugging water, then wiping your mouth with the back of your hand. He seems fine. Was it real? If he was truly so nonchalant, why the vanishing act over the past few days?

You were still standing there, bemused, when the team began to pair off again. In your distracted state, you’d missed the next call. Who…?

Only one person remained by your side, and his imperious gaze left you in no doubt as to your next partner.

Loki.

You moved together to one end of the training mats. This close, you could see the fine trails of fresh sweat across his bare shoulders; smell the sweet scent of it heavy around you when he raised his arms to pull his curls back into a messy plait. You imagined the saltiness of it gathered in the valleys of his muscular, sinewy body, with which you had so recently become better acquainted; the way it would pool and concentrate in the deep hollow of his jugular notch.

I could make you sweat like that.

He continued to smirk at you mischievously as he moved into position, as grandiose and egomaniacal as ever. “Short swords, Agent?” he drawled, a short, thick blade appearing in each hand with a flicker of green.

“Just one, Laufeyson!” Rogers shouted, before you could respond. Loki raised an eyebrow at you, flirting with the idea of arguing; but he wordlessly vanished the weapon on his left.

“You didn’t want to lend that to me?”

“Darling, they are hundreds of years old,” he drawled coolly. “I don’t lend them to anyone.” Turning to fetch a training sword, you hid a smile at his words. Had he forgiven you?

Or he’s just feeling cocky.

The gym’s practice swords were hung neatly at the far wall. You tried to pick one that was long enough to be effective, but not so long as to be cumbersome. It was highly irrelevant; he was faster, stronger, and infinitely more skilful than you. You selected a narrow doge sword that at least felt comfortable in your grip.

The gym echoed with the ring of steel on steel as your peers sparred. How many rounds had it been? Each time you lasted barely a minute before he outdid you, the sharp edges of his blade finding their mark at your shoulder, your thigh, and once, your collar bone. Despite your budding fatigue, you found yourself mesmerised by him. He wielded the ancient sword with harmony and fluidity, so fluent was he in its unwritten language, so familiar with its little quirks. Like an old lover, you thought madly, as you struggled to steady the vibrations of the blade with each parry and clash.

His weapon whistled again; this time the flat of his blade struck your hand, and you dropped your own sword. He stepped back to patiently wait for you to ready yourself again.

His fitness was phenomenal - you were breathing hard, your arms burning, and he barely seemed to have slowed. The smirk he’d given you earlier was once again pasted across his beautiful, pretentious face. Patient, but smug.

“Where have you been, Loki?” you asked as you retrieved your weapon, buying time to catch your breath. Dammit, your knuckles stung; you hoped it wasn’t obvious.

“Here and there,” he replied easily. No denial this time. “Are you ready?”

“I was worried about you.”

“If you mean that you feared for my safety, I am most able to defend myself.”

“That’s not what I meant.” For a second you thought you saw a flicker of vulnerability return to his features. If you did, it was quickly swallowed by his traditional haughty confidence. “I just… Well, as long as you’re OK.” Ready, you lifted your blade - and a thought occurred to you.

The timing had to be perfect; if he hadn’t been looking directly at your mouth, he might have missed it. Provocatively raking your eyes down over his long body, you bit your lower lip, and gave a tiny, breathy moan.

It was horribly overdone, but it worked. Loki hesitated for a fraction of a second, his eyes widening, and you took advantage of his momentary distraction to slip below his guard; the steel of your sword captured his, and you pushed - hard. There was the harsh sing of metal-on-metal as you slid down the blade, checking his weapon against his chest. His move was forfeit. He stepped backwards off the edge of the mat, losing his balance - and you pinned him against the wall.

You pressed your body into his, your mediocre blade below his chin, and carefully assessed his face. Was he irritated by your trick? If anything, he seemed… amused.

“That,” he said lightly, looking down at you over his long, regal nose, “was an interesting tactic.”

“You know what they say,” you muttered, still breathing hard. “If you can’t beat them…”

“I dare say it would not be widely effective,” he added.

“More than you think, perhaps.”

And then you noticed it: the slight flush to his cheeks, which could be excused by the workout. The twitch of a muscle at the corner of his jaw. The feel of his perfect cock swelling slowly under his training shorts.

Not amused… Aroused.

Loki knew the moment you’d realised his state of mind. Or rather, state of body.

You’d opened your mouth in mock astonishment, your eyes bright with barely contained glee.

“Are you enjoying this?” you had asked, quietly delighted. The crossed swords had still been pressed unrelentingly against his chest, his blade locked tight under yours. It made his pulse quicken pleasantly.

Loki had given a small, wordless huff, but he didn’t trust himself to speak. In truth, he’d found it highly enjoyable; your control, your audacity, your erotically mischievous little decoy. His own powerlessness. But how could he admit that to you?

The sounds of water splashing off bathroom tile brought him back to the present. Gingerly, he stepped under the heavy jets; steam enveloped him. Lathered soap formed clouds of bubbles that washed away the training-hall grime, the sticky salt that clung to his skin like a fragrance. The precious soreness that assured him that he had worked for this. That he had earned it.

How could he admit that to you? The question turned over in his mind like the soap in his hands, slippery and fraught. It should be simple, really; the evidence was laid bare before him, stripped of illusion and ego in the privacy of his mind. The chamber. The Genuflexa. The young man, beautifully bound. The way your body had risen in his mind's eye to bring him undone, not just then but so many times since…

He let the water run through his long hair, raking his fingernails to help it penetrate all the way to his scalp. He liked the way their sharpness felt on the sensitive skin.

… And in counterpoint, the betrayals of his youth. The early memories of hurt and rejection that had sown the seeds of distrust. The expectations of masculinity and dominance, and the familiarity of the long-worn mask.

Loki lifted his chin to shake the heavy, saturated mass of slick curls out behind him, squeezing the last of the water from it. He thought of you; of how much he would like to tend to your sore muscles, to soothe the bruises you would surely have sustained in combat today. To gently run his fingertips over your scalp, and hear you sigh with contentment.

There was only one sensible question, he decided as he stepped from the lustrous shower recess. Steam was clearing to reveal his glistening face in the bathroom mirror. Did he trust you?

He dried his hands, and picked up his cell phone.

Alright, Agent. Prove me wrong.

Almost immediately, he received your reply. The tone of it sent a little shiver down Loki’s spine.

9pm, my apartment. Be punctual.

Before he could interrogate his feelings about it, his phone gave another gentle ping.

Wear your cape.

Tags: @lokisgoodgirl @acidcasualties @infinitystoner @lady-rose-moon @coldnique @thomase1 @kats72 @holymultiplefandomsbatman @tomlugirl @lokisninerealms @missmushroomsstuff @ladyloki3 @fandxmslxt69 @sinsandguilt @sarahscribbles @lunarnights95 @meowmeow-motherfucker @simplyholl @divine-knight-hand @gigglingtiggerv2 @eleniblue @loz-3 @redfoxwritesstuff @wolfsmom1 @beksib @nyx2021 @lokischambermaid

[enm-enthusiast]

The Exhibitionist's Club Ch. 8 - Sebastian Part 2

A Lacy Afternoon....

Sebastian

The past week has been hell.

I've been trying to stay away from the frat house as much as possible, but the time I've been spending there lately has been so humiliating. Eric's public punishment of me has been a target on my back, everyone in that house has the right to degrade and taunt me as much as they want.

A couple of times, I've been stripped completely naked as soon as I walked in the door! and always, they always tease me about the cock cage I'm still wearing. James has been helping me, thankfully, and his plan was starting to finally take shape.

All I had to do was get the campus security guards to hire me as a student worker. Apparently, it provided a lot of protection from student-run discipline, anyone caught violating this was subject to immediate expulsion from the University if found to be true...

Thus, here I stood in the campus security building, and had been forced to strip down completely naked for everyone here, as part of their famous "initiation." The security officer who hired me on, Jack Whittle had explained, in fact he just finished his by working the entire week at the office naked....

It got me incredibly aroused thinking of the muscular older man walking around the office butt naked. He blushed when talking about it and some of the other security guys teased him too, taunting him about the thickness of his cock and I salivated at getting to possibly see it for myself.

I had truthfully explained my situation to Jack, and he seemed sympathetic, and even said that Eric had been giving the University all sorts of troubled for years now but he was careful enough to not do anything that would have gotten him in real trouble.

He said that all I had to do was finish this initiation, then I could get my 'clothing privileges' back and even give Eric an official warning from the security office. That way, Jack said, he wouldn't dare touch me or anything near me, and it filled me with a sadistic delight at seeing Eric squirm in fear and fury at his revenge being undone.

The only thing that troubled me was James, he was taking an awfully big risk helping me, and if Eric found out....well, I knew first hand how vicious the little shit could be.

But I would worry about that later, first I needed to get through this, and I was embarrassed enough that all my new colleagues were already leering at me and sizing me up.

They got a weird thrill as I was slowly stripping off my clothes, some even whistled as soon as I took off my shirt. As expected, their eyes immediately locked onto my cock cage as soon as I lowered my underwear down my legs.

"Wow dude, did you lose a bet or something?" One of the campus security guards said, stifling his laughter upon seeing my cock cage, making my face turn bright red.

"How long have you been wearing that?" Jack said.

"....about....3 and a half weeks" I said, teeth grinding as my embarrassment and rage fueled me.

The guys shared looks of shock, amusement, and a few of them concerned, Jack included. I couldn't let them get involved, me and James were so close to giving Eric some long overdue payback, so I needed to bear the shame, for just a bit longer. I put on my best poker face despite that it was surely as red as a tomato at this point.

"Don't worry about it, the guys back at the Frat and me were playing around, I lost a few bets, and here we are...can we get a move one please" I said.

Most seemed to accept this, all of them, except for Jack who gave me a knowing look, but regardless he carried on.

"Well, you seem to be in excellent condition, in fact you've put in some great work in those muscles Sebastian, must get you lots of attention around this campus" Jack said. winking at that last part.

"Not a bad backside either, you got some good glutes on you" a blonde guard named Daniel said, a hungry look in his eyes. It was hard not to feel vulnerable and exposed as all of them, in one way or another, were devouring the sight of my naked body.

It was hard not to think of Thomas in that moment, who was dealing with his own problems at the moment, some classmate of his called George was giving him trouble and I wanted to find him and smash in his face for messing with Thomas, but I couldn't refuse when he begged me not to do something so foolish, and I had to admit he was right.

Speaking of, Thomas took a...interesting perspective on my cock cage, the two of us decided to make the most of it...I allowed him to shift our dynamic in bed, the first night he took control and made me get on my hands and knees and suck his cock until he flipped me onto my stomach and made me beg for him to fuck me....god if only I wasn't wearing the cage I'd have had the biggest erection in my entire life.

I only wish I could be out there helping him instead, but foolish me thought signing up as a student worker for the security office would be a great idea. Or rather, it was James' idea.

I'm still skeptical of how they told me all workers needed to take a fitness test, especially one that's entirely in the nude....

If it wasn't for the cock cage, I wouldn't feel as vulnerable and exposed around these other guys, they all seemed to take it in and good fun and none of them poked, prodded, or even made fun of me for it, unlike the frat guys who were hounding my every step and making my life hell, I just needed to get out of that house....

"So....does that mean I'm in?" I asked.

"We just need one last thing from you Sebastian, it shouldn't be a problem for a strapping young lad like you" Jack said, his tone neutral but his expression was hiding something mischievous.

"Okay...what is it?" I said.

What he said next made my jaw drop to the floor and nearly run out of the building.

"We want you to wear these as your work uniform for the first week, consider it....your training period" Jack said, grinning wide as he held up a red lacy crop top and a matching pair of silky red lace briefs, ones with design patterns that left the backside almost completely see-through!

"You gotta be kidding me!" I say, incredulous, my face already burning bright red and I felt a shocking jolt in my crotch followed by a slight ache as my cock was unable to twitch as it used to.

"I'm afraid not, hehe you see the boys here thought you'd look incredible in these, and I agree, but its up to you kid, so what's it going to be? us....or nothing" he finished, giving me another look that just between us, said:

"You either wear this for a week in the office...or you continue to be a naked frat slave with your dick shrinking inch by inch as each week passes."

It didn't seem to be a fair choice, but I knew it was my only one, and I needed this so I could start getting back at Eric, I wouldn't take it from Jaime and I'm not about to start letting some blowhard blonde do it to me either!

"Alright....fine, I'll do it" I said. Holding out my hand and Jack gave me another wide grin as he handed over the crop top and underwear to me. He merely looked down and back up once, that hungry look in his eyes again as he waited with his arms crossed.

My face was beet red I'm sure as I pulled the top over my head, I had to admit the material felt....good against me bare skin. Next was the underwear...I had to suppress a whimper as I pulled them up my legs, the material felt so nice and smooth just like the top. This only added to my rising embarrassment, I hated how it felt so good to wear these despite how slutty and exposed it made me look.

The guys jaws all dropped as I finished putting on my new 'uniform' and Jack walked over to me with a look of delighted surprise and said: "Wow...just wow, you look great in those, and I guess we got you the right size after all, those undies really make your ass look..." he trailed off, and I shuddered as he teasingly ran a hand over my right ass cheek.

I bit my lip as he did so, the contact of his hand against the material felt so good...I was really looking forward to tonight with Thomas with how horny this was making me.

I felt my submissive side take over as I wanted my man's dick inside me so bad, and I had to whip myself back to reality as I realized that I was practically drooling after what Jack did and the rest of the guys noticed. Several of them had bulges growing in their security uniform pants....

"Alright Sebastian, so far so good, you seem to really like those, so I'll tell you what...you can keep em" he said, rubbing my shoulder and giving me a look with that same look in his eyes.

At first I didn't respond, I was shocked at first but...I knew that I'd keep them, as humiliating as it was to have to wear this in front of all these guys, I had to admit they also made me feel sexy with how everyone here was reacting to me wearing them.

I decided to wear them under my clothes later...see how Thomas will react, the thought of it made me so incredibly aroused the simple contact of Jack's hand on my shoulder was making me weak at the knees. I was in disbelief at how my body was reacting, but it felt so good, too good to ignore, so I was ready to embrace it and I gave Jack a firm nod.

"In fact, since you're being so good, you work this whole afternoon in that and I'll get Eric to take that thing off you" He said.

My eyes widened in surprise, I'd have done so regardless but now I was more determined than ever.

"Good boy" he said, giving me another firm wink and gave my ass a real hard slap as he walked behind me and said "now get to work!" he said. propelling me forward toward the other guys who all took turns lightly touching and teasing my body.

They all knew how horny it made me and took delight at teasing me so tantalizingly and yet so briefly, after that, they all filed out and left one by one until was just me and Jack, who beckoned me to follow him.

The next few hours would prove to be one of the most challenging as Jack showed me around the office, while simultaneously showing me off and parading me around the entire building like I was a zoo's latest attraction. It was mostly men around the office, but a few clerical workers were women who all did a double take at seeing me like this, yet their gaze also followed me hungrily.

Some of them even snuck in some light slaps to my ass or even a caress of my muscles across my body. It took everything I had to keep concentrating on things Jack was saying, introducing me to what I would be doing in the office.

After giving me a full tour of the office, Jack led me to the student workers office, where basically I read through student complaints and calls and forwarding them to the security officers who would be sent out to respond.

Thankfully there were only two other workers, one of them a a shorter yet average Hispanic dude named Julien and a young brunette woman named Emily. Both of them were introduced to me by Jack, and surprisingly neither of them seemed shocked at my state of (un)dress. Yet, both of them had a similar look as the others, a lingering hunger that made me full that much more exposed yet it also gave me a thrill and rush of excitement.

"I'll leave you all to it, I'll come collect you in just a few hours Sebastian...good luck" he said, then left me alone with the two of them.

'So....hey" I said, trying to break the ice.

"If you're wondering at our expressions from earlier, its because its probably tame I'm in comparison to some of the other things we've seen working here, not to mention our own...initiations" Julien said, the both of them looking away from each other at that last part.

I decided to drop the subject then.

"Alright, well regardless its good to meet some fellow student workers" I said, giving them both a reassuring smile which they took to hear, returning mine.

We spent the next few hours getting me up to speed about the job, although sometimes I noticed them looking at me in a weird way. Other times, one or both them got too close to my proximity and I swore I felt a light finger touch or two, after the first hour of that I was starting to realize they weren't new at this...

The light contact was driving me crazy, being locked in this cage for so long was making me hornier than I've been since I was a teenager. But I managed to power through it, I was determined to be rid of this thing once and for all.

After my initial training shift was over, Jack appeared as expected and he smiled as soon as he saw me. "Wow, I half expected these two to have ripped those off you by now" he said, giving my fellow student workers a look that made the both of them look away from me and back towards the computers they worked at instead.

Part of me wanted to inquire further, but I decided to cast it aside for now.

I walked up to Jack and he pulled me aside and said: "I talked to my boss and he approved as well, we both personally called Eric up at the Frat...he'll unlock that thing from you first thing when you get back to the frat, and I even took care of the other part of your punishment."

"A-are you serious?" I said, ready to jump with joy.

"Deadly. But listen kid, Eric was LIVID, he kept trying to double down on 'frat autonomy' but as soon as we threatened to take it to the Dean he backed down" he said.

"Well...regardless, thank you, Jack, this means a lot, if there's any way I can repay you-" I began before Jack interrupted with:

"Any? Well....I can think of a few..." Jack said, giving me a look that said he'd have me bent over or on my knees in a heartbeat if he had it his way.

It made my face turn as red as the outfit I was still wearing. I looked down at myself and almost couldn't believe I still had to wear this for the rest of the week at the office....but a deal is a deal, and I keep my word no matter what.

"One more thing Sebastian...I know you said James helped you out, just keep an eye on him in case Eric finds out what happened, alright? he's a good kid" Jack said.

I knew exactly what he meant, Eric was vicious and petty, and would do almost anything to get back at someone for slights both real...and imagined.

"Don't worry, I will" I said and began to talk out towards the lockers where my clothes waited for me. Before I got far, Jack gave another caress of my silk-clad ass cheeks which made me whimper just loudly enough for Jack to hear, who merely smiled and shrugged his shoulders.

I practically ran back as soon as I got away, taking off the outfit and storing it in my bag for later with Thomas, then pulling out my clothes and getting dressed. I had one last thing to do before heading to Thomas' dorm, and I smiled as I couldn't wait to see Eric's face as he took the cock cage off of me.

I left the office quickly and quietly, not wanting to meet anyone's eyes knowing they'd seen me wearing that outfit, I needed to maintain my confidence to prepare myself for the confrontation that awaited me, and sure enough, as soon as I opened the door to the frat house, the tension was palpable...

Little did I know how much more things would escalate following the moment I closed the door of the house behind me, but I also wouldn't change it no matter what.

End of Chapter 8.

Author's Note: Hello everyone! I know its been such a long time since I posted, I've been going through a lot recently but I'm back and ready to give you guys more sexy naked adventures ;)

Sebastian seems to have gotten the upper hand once more, but can he protect his friends as well as himself? We'll see in the upcoming chapters.

I hope you enjoyed the different path this chapter took, sexy outfits like the one Sebastian was forced to wear this chapter have been an background idea for a while, so please tell me if you guys liked it...if you did I'll be sure to include it in later chapters more. But until then, enjoy this latest installment!

[cleanxchii]

⋆.ೃ࿔*:･ʲᵘᵃⁿⁱᵗᵃ’ˢ ᵒⁿˡⁱⁿᵉ ᵈⁱᵃʳʸ.ೃ࿔*:･

HEY!! READ THIS!!

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

In this post...

What we are going to go over:

• Skincare

• Makeup

• Workout Routines and Excercise

• Supplements

• Diets

• Fragrance

• Small Habits

So... Where do we start?

Workout Routines And Exercise.

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

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

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

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

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

Personally I am working on:

Building muscle in my legs, arms and abs.

Losing fat in my legs and replacing it with muscle.

Getting a flatter stomach.

Getting a fatter ass.

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

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

Some workout yt channels to check out are..

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

Chloe Ting: Lean, built muscles.

MadFit: Balanced but not bulky.

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

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

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

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

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

Curtsy Lunges 5x12

Sumo Squats 4x12

Glute Bridges 4x12

Crunches 5x10

Bicycle Crunches 5x10

Plank (60 Seconds)

Split Squats 4x8

Lunges 2x15

Russian Twists 10x10

Wall sit (30 Seconds)

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

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

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

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

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

Anyway’s bye angels, love you!!

[jungkoode]

OKAY so continuing the round of questions kikehhhh •* question for all y/ns and MLs. boobs / man tiddies or ass

BAHAHSHAHHHAH this one made me snort out loud because I do have OPINIONSSSS on this and this is my final verdict:

FMU (Fuck Me Up)

✦ Jungkook: HE’S A MUNCH. A DEVOURER. A CONSUMER. A WELL-FED CUNNY CONNOISSEUR. He sees boobs and goes “very nice” but he sees kitty and goes meow. He’s on his knees with the hair tied up before you even blink.

✦ Y/N: Man tiddies enthusiast. He stretches and she’s like “you don’t even deserve to be that fine for how emotionally inept you are.”

KGP (Kkangpae)

✦ Jeon: Ass man. ASS. MAAAAN. That man has gripper analysis software installed in his corneas. He doesn’t care if you’re mad at him—if you walk away, he’s watching.

✦ Y/N: Man tiddies. The power in his upper body?? His arms??? She sees the veins and is like “yes. throw me into a wall.” She’s a strong independent woman but also she will climb him like a tree.

25H (The 25th Hour)

✦ Yoongi: He acts like he doesn’t care. He lies. He’s the type to be mid-monologue about time being a social construct and then—silence—he’s kissing a booby. Gently. Like it told him a secret. ❤️

✦ Y/N: Titties too. Scientific curiosity. But if Yoongi walks by shirtless with that back out? It’s over. She’s rebooting her whole operating system.

ASW (Altars in Shallow Waters)

✦ Taehyung: Boobs. Boobs like relics. Boobs like he’s about to fold his hands and whisper “amen.” He will cry. He will thank her.

✦ Y/N: ASS. She’s grabbing. She’s biting. She’s riding. You ever seen a girl treat a man like her personal chew toy? Yeah. That’s her. The man is crying and she is laughing. Mama is the reason overstimulation exists.

UMG (Unmanageable)

✦ Jungkook: Ass. With precision. With intent. He’s not ogling—he’s cataloguing. Arms crossed, one eyebrow raised. She walks past and he says, “Didn’t hear it complaining last night.” Doesn’t smirk. Just says it. Then holds eye contact. He’s the kind of man who adjusts his cufflinks after a filthy comment.

✦ Y/N: Also ass. She knew what she was doing when she wore that skirt. Doesn’t respond immediately. Just sits down across from him in the meeting, crosses her legs, and leans in. “You’re just bitter mine’s better.” Her tone is neutral. But her foot? Is tracing his ankle under the table.

C:E (Code : Epitaph)

✦ Namjoon: Boobs. But not in a soft way. He is clinical sadism wrapped in philosopher core. "You're twitching. That's new. Does it hurt? No? Then let's keep going." :)

✦ Y/N: Feral. Not in the cute way. In the "kick him in the ribs while hissing" way. She tries to bite his shoulder, misses, bites his left tit instead. She's snarling. He's grinning.

5STF (5 Seconds to Freedom)

✦ Jimin: BOOBS. HE IS A BOOB MAN THROUGH AND THROUGH. Flirts with them. Names them. Makes them bounce. Looks you in the eyes and then lower.

✦ Y/N: Okay girlie is a biceps enthusiast, but between ass and man tits? Ass. Finds him annoying yet somehow her eyes sometimes end up there for mysterious reasons.

IPY (In the Presence of You)

✦ Jin: Silent. Stoic. Ass appreciator in denial. Profoundly. Unwillingly. She slaps it and he whispers "have you no dignity?" while blushing.

✦ Y/N: Ass. HIS ass. Royal glutes. She stares. This is a brat with a crown and no fear. She teases, swats, walks off like nothing happened.

MG (Margins)

✦ Jungkook: Ass. His brain resets when she wears skirts. Will say something smart for once (yay we believed in him) and then get distracted mid-sentence.

✦ Y/N: Tiddies. Boobs. Chest. Shoulders. She's STRESSED and needs a fleshy target to sob into. Man stands there confused and shirtless like 🧍‍♂️.

WGU (We Grew Up Somewhere Along the Way)

✦ Hoseok: Equal opportunity menace. Titties? Great. Ass? Exceptional. Men; women, doesn’t matter. Don’t even get him started. He’s bisexual, your honor.

✦ Y/N: Probably back muscles; but between ass and boobs I’d say it depends on the mood. Probably titties. But she will catch him staring and be like “you’re shameless.” He’ll just shrug. “It looked first.”

OL (Off-Labels)

✦ Hoseok: Boobs. Titties. All the way. He pretends he’s being academic about it. “They’re perfectly proportioned, it’s for science.” Liar.

✦ Y/N: Boobs too. She gets flustered. Tries to pretend she’s only thinking about anatomy. But she stares and he knows it.

[m1ckeyb3rry]

Oh ee wise workout woman I cometh to asketh for thou’s advice on how to grow ones buttocks.

They giveith pancake I fear.

WISE WORKOUT WOMAN LMAOAOA i am happy to share what worked for me (although i will say it was def partially genetics) obligatory “i am not a personal trainer” though KFJDSJ this is just personal experience and shit 😭

i think the biggest thing with glute-focused exercises is to make sure you’re actually using your glutes and not your back!! it can be really really easy especially if you don’t have good form to lift weight through your back which best case means you’re exercising without the results you want and worst case can lead to injury. the best way to make sure you’re engaging and lifting with your glutes is to squeeze your cheeks (💀) at the apex of the movement to support the weight coming up?? i’ll give examples in a second HAHA also there’s like debates on whether cardio (incline walking/stairmaster/elliptical) actually does grow the muscle or not (some people say it’s not enough resistance to actually build muscle) but if anything it does burn overall fat so it won’t HURT!! make sure you keep your cheeks #clenched and engaged while you’re walking too (as well as your core if you want to stabilize and buildthat [you do] [you can’t do ANYTHING with a weak core])

OKAY in terms of exercises my favs for glutes are squats and RDLs because they also target a lot of other body parts so it’s like more bang for your buck 😭 it’s okay to lift lighter but you haveeee to make sure your form is good because again you might injure yourself or just not gain anything if it isn’t!! a lot of the time incorrect form comes about from overlifting so don’t feel bad about lifting light (when i started working out i only squatted eight pounds in the form of a four-pound dumbbell in each hand. nobody is judging so go as light as you want!!) you can always do more reps if you don’t feel the burn but again form is king so focus on that above all else 🤴

with rdls it’s super important form-wise to keep your back FLAT. it’s going to feel like you’re arching it because your shoulders want to fall forward with the weight but focus on drawing your shoulder blades together, keeping your abs/core engaged through the movement, and maintaining a neutral spine (a mirror or friend helps in checking this a lot!! don’t actually arch it LOL but also you don’t want to round either so checking it is def helpful). with this one your glutes aren’t as active during the downwards motion but as soon as you start pulling that weight back up think of squeezing your glutes together (if the weight is light enough you might not NEED to but get in the habit and once you start going a bit heavier you’ll feel how the muscles fire off to help you lift!!)

squats lowkey pmo tbh HAHA there’s a lotttt to keep in mind in terms of how to do them but the most important things: for the downward motion — back straight and shoulders back (try to look forward not down because you don’t want to hunch over, engaging your core helps keep you stable), and knees over your ankles and pointed in the direction of your toes (don’t let them knock inwards)!! when you go back up, keep your back and shoulders and core in the same upright neutral position and activate your glutes to guide your upper body back to a standing position!! i usually go down in a squat, wait a sec, activate my glutes, and then keep them activated until i’m finished rising up again.

honestly any exercise you see online that’s meant to target your glutes will work those are just my favs!! like i’ve heard hip thrusts are also really good but i’m too scared to figure out how that machine works so i can’t speak to them 😭 BUT as long as you are firing your glutes the muscle will grow stronger and therefore larger!! once you’re used to engaging them you can also incorporate that feeling into your daily life (for example activating them while going up the stairs in your house) and that’ll help familiarize you with the feeling as well as strengthening them as you go along (also it’s better for your posture i believe)

make sure you stretch a lot!! along w the muscle-building benefits of stretching it’s rlly hard to maintain proper form in exercises like squats if you’re tight especially in your hip flexors (mine are super super tight because of horse riding so i have to pay special attention to them) i like doing yoga after i workout to decompress and stretch!! sometimes it’s a bit embarrassing ngl (doing puppy pose in front of a million grown men is…a lot…) but it makes my body feel sooo much better and less sore!! and stretching is a good habit to maintain mobility when you’re older too 🙂‍↕️ there’s a ton of post-workout stretch/yoga routines online so just pick your fav and go with that!! some of my fav poses are puppy pose, cobra pose, child’s pose, and pigeon pose but i def do way more than that!! those are just ones that feel really good and i like to stay in 😭

OKAY yap session = over 😓 i hope that at least SOME of that was helpful!! keep me posted on how things go 🤩

[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! 💪

[gymqueensusa]

Train Your Upper Glutes

How to Train Upper Glutes in the Gym

Training the upper glutes helps create a lifted, rounder shape and improves overall lower body strength. To effectively target this area, focus on hip thrusts, abduction movements, and glute isolation exercises.

Best Exercises for Upper Glutes

1️⃣ Hip Thrusts (With Barbell or Machine)

Sit with your upper back against a bench, feet shoulder-width apart.

Place a barbell on your hips and thrust upwards.

Squeeze your glutes at the top before lowering.

Tip: Keep your chin tucked and focus on full hip extension.

2️⃣ Bulgarian Split Squats

Place one foot on a bench behind you, holding dumbbells.

Lower your back knee toward the floor while keeping your front knee in line.

Push through your front heel to engage the glutes.

Tip: Lean slightly forward to shift the focus to the upper glutes.

3️⃣ Cable Kickbacks (High Glute Focus)

Attach an ankle strap to a cable machine.

Slightly bend your standing leg and kick your other leg diagonally upward.

Squeeze the glutes at the top, then slowly return.

Tip: Use controlled movements to maximize muscle engagement.

4️⃣ Side-Lying Hip Abductions (Banded or Machine)

Lie on your side and lift your top leg towards the ceiling.

Keep your core engaged and control the motion.

Tip: Add a resistance band for extra intensity.

5️⃣ Glute Bridges with Resistance Band

Lie on your back with knees bent, feet flat, and a band above your knees.

Lift your hips while pressing your knees outward.

Squeeze your glutes at the top before lowering.

Tip: Keep constant tension on the band to activate the upper glutes.

6️⃣ Standing Hip Abduction (Cable or Machine)

Stand sideways to a cable machine with an ankle strap attached.

Lift your leg outward in a controlled motion.

Tip: Pause at the top for maximum glute activation.

Training Tips for Upper Glutes Growth

✔ Train 3–4 times per week with progressive overload. ✔ Focus on mind-muscle connection—squeeze your glutes in every rep. ✔ Use a mix of weights, bands, and bodyweight exercises for variety. ✔ Maintain a balanced diet to support muscle growth.

💪 Stay consistent, and you’ll see amazing results in your upper glutes! 🔥🍑

[cupcakeinat0r]

A couple of yall asked for the booty routine so here u go, shawty <3

Ik this looks like a lot, but trust, bae, it’s important. I felt like if ima talk abt my routine, might as well talk a lil bit abt food too since both work as a team.

[First, let me say that I am by no means a professional. This is something I've learned and acquired through self-research, as well as having two siblings, one who is a bodybuilder and the other who is a personal trainer. Also, the gym is a safe n fun space for everyone:) Work out because you want to, not bc you think you need to look a certain way <3]

Here's my Split: I added my upper body days as well in case yall wanted to kno <3

Monday: Glutes + quads

Tuesday: Back + Biceps

Wednesday: Glutes + Hamstrings

Thursday: Chest + Tricep

Friday: Full Body

Saturday + Sunday: Active rest!!! (Could be running, walking, bicycling, etc., whatever is fun to do! My personal fav is the stair master for an hr or Running for 3 miles, but you do whatever you can. Listen to your body.)

In addition, I do cardio after each sesh on the weekdays. For me, that's running for like 2 miles or so, depends how I'm feeling, but you do whatever cardio you'd like! A good start could simply be inclined walking!

Also, pls pls pls remember rest days are VITALLL. If u want to grow that booty (which is something the couple of you specifically mentioned), those rest days are important bc this is the period when those muscles are actually repairing themselves from the workout, resulting in growth!!! A huge misconception is that “the muscles grow during the workout”… no. Ur actually tearin up those puppies, so that’s what rest days r for! Both rest + protein contribute to ur muscle repair + growth (I’ll talk abt protein intake later). Naturally, I like to rest Sat n Sun, but it could be any 2-3 days of the week. Sometimes, I be usin that Fri full-body sesh as a rest day too so liiiike... if u need to, please do (especially during periods uuuuugh).

As for specific Workouts, I'll list em here. These r for the booty ;)

Hip thrusts, booty + hamstrings

Romanian dead lift, booty + hammies

Goblet Squat, quad destroyer

Hip abductions, booty burner, omfg

Leg press, depends on footing. Higher on platform works hammies n booty, lower works quads.

Weighted Squats, the whole damn leg.

Body weight squats OR lunges (good for warm-ups)

Leg curl, hammies

Leg extension, quads

Bulgarian split squat, booty n whole leg

I do 4 sets of 12 <3

(ALMOST FORGOT, I TARGET FOR 5-6 DIFF EXERCISE FOR EACH WORKOUT)

Nutrition plays a huuuge part as well, but I'll only talk very lil abt it since ion know yall's specific needs<3

Generally, if u want growth, just take ur current weight and put that in grams, for example = 170 lbs. -> 170 g of protein each day. Now, taking in the amount of protein u need can be hard at first, so just for the beginning, just try to at least get close to it then work ur way up. Foods high in protein that I like are Greek Yogurt, Chicken, Lean Ground Beef, Salmon, and snackies such as protein bars (avocado is like the holy grail for a phat booty just sayin. It's not protein, but it's the healthiest source of fat there is!). As for other groups (fat n carbs) don’t be so strict, bae… just use your portions. No need to restrict urself from ANY food bc no food is “bad”. I can talk allllll day abt this one but ima just shut up for now lmao.

PHEW, honestly, don't mention the gym around me cuz I will not shut up. Ima gym rat at heart so like I could literally keep writing abt this but bc literally, like, 3 ppl asked for this, Ima just wrap up here <3

Hope this was a lil bit of help @gltzpzy @mybvalentine @icenbroo <33333333

P.s. would it be cringe if I said I sometimes use Miguel as motivation??? Like he’s watchin me or som??? Bye, I hate that I do that, I’m like actually mentally unwell bc of that stupid mass of pixels Sony created ☠️

[optimal-living-lab]

Strength Training for Beginners: A Comprehensive Guide

Strength training is an essential component of overall fitness, providing numerous benefits such as increased muscle mass, improved bone density, and enhanced metabolism. If you're new to strength training, getting started can feel overwhelming, but with the right guidance, it can be both enjoyable and rewarding. This comprehensive guide will walk you through the basics of strength training for beginners.

Understanding Strength Training

Strength training, also known as resistance training, involves exercises that use resistance to build muscle strength, endurance, and size. This resistance can come from various sources, including free weights, weight machines, resistance bands, or even your body weight.

Benefits of Strength Training

Increased Muscle Strength: Strength training helps to build and strengthen muscles, making everyday activities easier and reducing the risk of injury.

Improved Bone Health: It stimulates bone growth and can help prevent osteoporosis, especially important as we age.

Boosted Metabolism: Muscle is more metabolically active than fat, so building muscle through strength training can help increase your resting metabolic rate, aiding in weight management.

Enhanced Functional Strength: It improves your ability to perform daily tasks, such as lifting, carrying, and bending.

Getting Started

1. Consult a Professional

Before starting any new exercise program, especially if you have any health concerns, it's wise to consult with a healthcare professional or a certified personal trainer. They can help tailor a program to your specific needs and ensure you exercise safely.

2. Set Clear Goals

Identify what you want to achieve through strength training. Whether it's gaining muscle, losing weight, or improving overall fitness, having clear goals will guide your training program.

3. Start with Basic Exercises

Begin with compound exercises that work multiple muscle groups simultaneously. These include:

Squats: Targets the legs, glutes, and core.

Deadlifts: Works the back, glutes, and hamstrings.

Push-ups: Engages the chest, shoulders, and triceps.

Rows: Targets the back, biceps, and shoulders.

4. Learn Proper Technique

Focus on mastering proper form and technique for each exercise to prevent injury and maximize results. If you're unsure, consider working with a personal trainer initially to learn the correct form.

5. Gradually Increase Intensity

Start with lighter weights and gradually increase the resistance as you get stronger. Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles to recover and grow.

6. Incorporate Variety

Include a variety of exercises in your routine to target different muscle groups and keep your workouts interesting. This can include different types of resistance exercises, as well as cardio and flexibility training.

Tips for Success

Listen to Your Body: Pay attention to how your body feels during and after workouts. If something doesn't feel right, stop and reassess your form or consult a professional.

Stay Consistent: Consistency is key to seeing results. Stick to your strength training program and make it a regular part of your routine.

Rest and Recovery: Allow your muscles time to recover between sessions to prevent overtraining and reduce the risk of injury.

Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Conclusion

Strength training is a valuable addition to any fitness regimen, offering a multitude of physical and mental benefits. By following this guide and staying committed to your goals, you can build strength, improve your overall health, and enhance your quality of life. Remember, progress takes time, so be patient and enjoy the journey to a stronger, healthier you!

[villainsandvictimsalliance]

Ello good sir how do you do I humbly request a detailed description on shiggys squat prowess

OKAY IT'S FINALLY TIME!!!!

But first, some introduction at how Tomura ended up doing squats in the first place:

In my mind, Tomura is the type that gets boring with repetitive exercises. The most working out he does is related to life or death situations. The rest of the time? Videogames, hating everything, you know. He likes to fight, but not much doing the same movement 20 times in three sets, okay?

It all started with Spinner.

As we know, Spinner visibly works out. Knowing him, he'd ask Shigaraki to train with him at some point. Tomura would try to say no, an opportunity for the League to make fun of him, saying he's the type who wouldn't stand one round or that he's scared of physical exercise, etc.

That's how we got Shigaraki Tomura to do his first ever set of squats.

Hmmm, I don't know how familiar my readers are with working out jargon, so let me explain:

Repetitions means a single movement, like each individual squat.

A set is the number of determined repetitions, like each set has 5 repetitions = 5 squats.

A round is the number of determined sets, like each round has 3 sets. 1 round = 15 squats.

Here's the thing: squats need strength from your core (abs, sides of the body and lower back) to stabilize your body as it controls the movement up and down. Squats also draw strength from the glutes (muscles around your ass and hips) and from the entire length of the legs (especially the thighs!). The basic types target the lower muscles of the body, but some combinations aim to work the entire body!!

Tomura starts out with the classical body weight squat like most people do, setting the goal as a round of 2 sets with 10 repetitions each.

I think Tomura would complain the whole time over how tedious it is, but he completed the sets AND did a second round. Spinner is impressed because he thought Tomura looked too skinny to be able to complete it successfully without being truly tired. He was not even sweating!

Let's say he rarely accompanies Spinner when he works out. There's no time anyway. They're too busy running away or trying to survive.

When he does, Spinner manipulates Tomura (or he thinks so) through his competitiveness to do as many rounds as he can. They make it harder by talking while doing squats. Spinner knows when Tomura is close to the limit 'cause his legs start to shake, his voice becomes breathy and he frowns more, as if he needs to concentrate to keep his usual control over his body. Tomura tends to lay down almost lifeless after each session, chugging down energy drinks or eating whatever snack Kurogiri has placed there for their post-workout.

It's not 'til Tomura starts fighting Gigantomachia and after My Villain Academia that Tomura turns into the squad monster that he is.

All that jumping from rock to rock to fight Machia got Tomura's lower body muscles made of steel. He inherited the body type of the Shimuras, who are naturally fit and tend to gain lean muscle if they work out. Have you seen Nana Shimura and how absolutely fine she looked in her suit? Have you seen her arms? Kotaro looked squarely built in the lean sense too.

You know how I know that Tomura gained muscle fighting Machia? You can compare his neck from his first chapters to his neck after fighting Machia for weeks. You can also check how the surgery to get All for one affected his body. Look:

He's kinda cheating, but then again he underwent 4 months of pure hell to get the strength and the body. 4 months that looked like this:

He destroyed Spinner in their squat competition after the surgery. Totally obliterated him, to the point Tomura had to try more complex squats or it'd be too boring.

I'm talking freaking about back squats with a lot of weight, the type that highlight all his muscles and have the sweat running through the lines on his skin where the muscles cave in. Front squads that have his pants suffering because they're so close to bursting given the pressure on the thighs. One leg squads with weight that have him going down slowly and up like it's nothing to him, like he is not carrying the weight of his entire body and some more with just one leg. He can do air squats and play videogames at the same time. He once carried Spinner on his back to prove he could do the squads with his weight as practice. His sumo squats are accompanied by his usual self-satisfied smirk, because that's the perfect payback for all the comments about his skinny ass. The minute he starts doing jump squats to push ups WITH FREAKING WEIGHT, that's when Spinner is out.

He's a total asshole about it because he knows he is that good at squats and doesn't care to point out if Spinner is being "pathetic", right before he offers a hand for Spinner to stand up.

I think he goes to sit on a chair and all his muscles bulge naturally. They need to shop for new pants (they steal them of course lol). That man has an absurd tiny waist and it doesn't help that both his shoulders and legs gain definition over time.

Just look for the latest panels with him in it. It's absurd!!!!

The only one who could win a squat competition is Deku and maybe Iida, because their fight styles are kick-based. For the rest? Crushing defeat.

[healthyhappyhealing]

The Lazy Girl’s Guide to Strength Training

Strength training doesn’t have to mean spending hours in the gym or knowing what a “Romanian deadlift” is. If you’re short on time (or motivation), a few basic exercises can go a long way. The goal is to build strength and support your body—not to become a fitness influencer overnight.

Start with three functional moves: bodyweight squats, glute bridges, and push-ups (you can do them on your knees, no shame!). Aim for 10–15 reps of each and repeat the circuit 2–3 times, depending on how much time you have. Even ten minutes is a win.

These movements target major muscle groups and improve things like posture, joint stability, and core strength—all without any equipment. Once you’re feeling more confident, you can add light dumbbells or resistance bands for extra challenge.

Remember: building strength is a long game. It supports metabolism, boosts energy, and helps prevent injury. Keep it simple, stay consistent, and celebrate every little gain—because lifting yourself out of bed on a cold morning is strength, too.

[enm-enthusiast]

The Exhibitionists Club Ch. 4 - Jack Part 2

Last chapter we saw Jack witness the preliminary wrestling match between his colleagues Daniel and Roderick, in which Daniel surprisingly came out the victor, but now before both of their cocks were put on display in front of the entire crowd. Now, Jack has to face his own boss, Henry in a strip wrestling match, can he emerge victorious and get through his initiation unscathed? Or will he end up a naked loser?...

Jack

I swallowed the growing pit in my throat as I followed Henry up on the stage, and as I did I took the chance to size my boss up. He wasn’t as tall as me, standing at 5’10 compared to my 6’2 but he was bulkier, his thighs and arm muscles far exceeded my own and from the stories I had heard around the office he knew how to use them. His casual clothes couldn’t hide his rather impressive glutes, either, and I couldn’t help but admire his toned and meaty globes attached to his backside. His graying dirty blonde hair was cut short, and had recently shaved his neat, handsome face, his piercing hazel eyes turned to look at me and flash a dazzling, knowing wink and a smile before taking the final steps up on stage.

I followed him up, the bright lights flooding my vision and making me temporarily squint as my eyes adjusted from the darkness of the crowd. Ian greeted us as he did Daniel and Rod, we introduced ourselves to him, afterwards he turned back to the crowd and said “There you have it gents, our next two volunteers! And may I say what hunks, am I right?” He said.

Many from the crowd voiced their agreement and I thought I heard one even say: “Tear his clothes off, blondie!” and I felt my face flush from heat as I knew who they were referring to.

“Let’s wait and see who rips off whose clothes first, shall we? Now, to repeat, there is no biting, kicking, or low blows to sensitive areas, either of you get caught doing this by me or security and we will remove you from the premises, right?” He said, matter of fact. Both me and Henry nodded our heads and Ian waved us down to the ring and we separated to take opposing spots with me on the left and Henry on the right.

“And remember! First one to lose all his clothes will lose the match, and you can either keep or return the loser's underwear, and with that, let’s get this show on the road!” Ian finished and me and Henry both took our socks and shoes off, taking our first careful steps inside the oil-slicked ring.

I was wearing casual navy blue shorts, a red shirt, and a red and black jockstrap underneath it all…I told myself that my opponent would be someone I could handle enough that I wouldn’t lose more than my shirt. True enough, if anyone else BUT Henry had been chosen to wrestle me my victory was guaranteed, no doubt it's why he's my opponent.

Henry himself was wearing black cargo shorts and a black tank top, showing off his muscled arms which threatened to put me in a hold I’d never escape from if he managed it. We began sizing each other up in the precious few seconds we had before Ian started his countdown to begin. My best chance was to evade being grappled by his arms and focus on his legs which would slow him down. I’d go for his tank top first, the straps were an easy target that wouldn’t be an issue for me to simply rip off of him. 

“1!” Ian shouted, his countdown had begun.

I spread my legs open and crouched, storing energy in my legs in case I got the opportunity to pounce and wrap my legs around him. 

“2!”

Henry moved his arms up in a defensive position, which made me think he was either preparing for a straight up attack or was feinting and trying to catch me off-guard. 

“3!”

The match had begun, and true enough he was feinting, because I didn’t move first, instead he lunged at me like lightning after the first few seconds had passed. My eyes widened and I moved to sidestep him but he reached his arm out which managed to grab right onto my left hand and he pulled me along with him.

I pried my hand from his grasp and moved before he could, he was against the edge of the ring and so I wrapped my legs around his waist and hooked my arms underneath his and pulled upwards. Within the first minute I managed to get him firmly pinned.

“Fuck…your quicker than I thought” Henry said, his voice hoarse from the breath being knocked out of him.

“Maybe you're just getting slow, old man,” I said, my smile widening. I noticed my crotch was pressed into his lower back, right against his firm ass. As soon as I realized, I could feel my cock start to respond and I cursed myself silently as the more I restrained Henry the more his ass pressed upwards onto my crotch.

My bulge was growing as I could feel his glutes rubbing up against me, despite the layers of fabric in between. Henry tried to free an arm and I responded by lifting Henry up further which as soon as I did it, I knew it was a mistake.

I landed his backside right in the middle of my crotch, my shaft was even rising in a way that nestled itself between his cheeks and at the contact I couldn’t help but bite my lip and said “Fucckkkk” under my breath.

Henry, damn him, heard me and even from this angle I saw a smile split his face. “What’s the matter, tough guy? Is all this muscle too much for you? Or are you just happy to see me” He said and I could tell he had noticed something poking at his ass and my expression of arousal had only confirmed his suspicions. 

I didn’t answer, but even while restrained he could still slightly move and so he took it upon himself to sway his ass from side to side, effectively grinding his ass against my quickly growing cock.

I sucked in a breath as the contact only made my cock grow to full mast inside my shorts and jockstrap. I felt my head swirl with lust as I wanted to completely tear off Henry’s clothes and bend him over and fuck him senseless but I had to focus, I had to keep him pinned so I could rip off his tank top. I managed to clear my head at least for a moment so I had to act fast because as soon as one of his arms was free it would only be a few seconds before he broke away completely.

As Henry continued grinding against me, I counted down internally and as soon as I hit 5 I once again lifted Henry up, bending his back and while he was distracted I let go of his left arm and immediately grabbed ahold of the left strap of his tank top and Henry was beginning to realize what I was doing.

I tightened my grip, released my legs around his waist, and whilst pushing my legs away while still holding onto his left strap…

RIIIIIIPPPPPP

I lunged away but half his tank top came with me, the rest was in shreds around him and was now stripped to his waist, and the crowd cheered as I lifted up the garment in a momentary victory and threw it into the crowd. Henry turned to face me, now bare-chested and as I always suspected was quite hairy but still very well built and stocky. His torso was already beginning to glisten from the oil, because as soon as I had jumped away he had landed on the ground, and it only accentuated his large male pecs which rippled with muscle as he instinctively flexed them as he ripped away the remaining shreds of his shirt.

The movement stirred something in me, his large dominating figure awakened something primal, and I felt an equal urge to both break and bend his ass over for me…and for him to utterly pound me into submission. My cock twitched in response as it continued to throb, still imprisoned within my jockstrap. 

“I see you haven’t lost your edge, it’s too bad though…playtime’s over” Henry said, his eyes locked onto mine and the look in them sent a tingle down my spine, and a chilling dread in the pit of my stomach. His expression wasn’t one of rage or amusement like it was before, no, his face was stone-cold and determined, and it both frightened and turned me on at the same time.

He readied himself, arms up in defense and I matched his movements in quick succession. We then circled one another as we slowly traversed the floor of the ring on our knees, each waiting for a sign of weakness, and it wasn’t until someone in the crowd nearby coughed that Henry made his move. 

He lunged forward and so did I, and our palms slammed into each other, the force of which had me slide backwards a few feet. This didn’t deter me as I knew my next target was his shorts, and I briefly glanced down at them until my eyes locked right onto his crotch…

He had a full on bulge going on, and judging from the size of the tent he was pitching down there, the old man had nothing to be ashamed of unlike poor Rod. 

I had to force myself to look away and locked eyes on Henry’s again, who noticed where my eyes had gone but his expression hadn’t changed, he still looked like he was equally ready to end me as much as strip me naked. 

Our arms were locked in a struggle, and I was holding my own for the moment but I could already feel the strain on my arms weakening my resistance against the slow push of his arms against mine. I tried to push back in a vain attempt to knock him off his balance and I did succeed in sliding him back a bit, however Henry just smiled, a cold, wicked smile and said “it’s cute how you think this is my full strength, time to show you how it’s done”.

He breathed in deeply and his arm muscles rippled and he pushed with much more force this time, and my arms, already strained, couldn't keep up and I lost my grip. Henry seized the advantage and lunged forward and I was too slow to react to try and evade him. With one arm he bound mine behind my back and slammed me down on the ground with my arms pinned underneath me. He used his right arm to hold my torso in place while his legs held down my own. 

He didn’t waste any time gloating or taunting, no he went straight for my throat with his free left hand and gripped the collar of my shirt tightly in his fist. He leaned down towards my ear and without warning he softly licked my earlobe which, despite myself I whimpered and felt my body tingle as he did so. My face flooded with heat as he said “you have no idea how bad you're gonna get it, this is just the start” and with a growl in his throat he tightened his grip on my shirt…and pulled.

RIPPPPP

He completely tore off my shirt, leaving my furry but stocky and well-built chest exposed. The crowd was loving it, they watched Henry completely turn the tables on me and had me firmly pinned, there wasn’t anything I could do to escape unless he wanted me to. Suddenly, he gave both my nipples a twist which made me suddenly gasp and say “Ahhh…fuckkk” I said.

My cock throbbed inside my shorts and Henry noticed the tent in my pants suddenly lurch upward. His grin grew even wider now, and he twisted my nipples again, and again. I had to bite my lip to keep myself from moaning, instead I put every ounce of energy into looking for an opportunity to escape. However, my hopes were in vain as  he twisted my nipples one last time, and harder too, I couldn’t help but let out a soft “Mmmmm” 

While I was distracted, Henry suddenly stepped off me and before I could react he flipped me over onto my stomach and quickly put down my flailing legs and held my arms down with his right. Henry didn’t waste any time in giving my ass a quick slip before saying “time to lose the shorts” he said out loud.

Some in the crowd had heard him and they began to chant the words “lose the shorts!” “lose the shorts!” “lose the shorts!” they said, each time more voices joined in. I couldn’t tell if our colleagues had joined in or not but soon enough their voices chanted in near unison for Henry to divest me of another piece of clothing.

After a few moments, Henry bowed to their wishes, because he kept my legs pinned down but used both of his arms and reached for the sides of my shorts. The soft contact of his hands against my bare skin at first made me gasp and my cock twitch slightly as it was pressed against the floor. He slowly started to lower my shorts, and I could feel the cold air against my lower half as he did so and my cheeks flooded with shame as I felt the top of my ass being exposed.

“Wow! We got another jockstrap here!”

“What a pale butt, he needs to tan more”

“Smack his bare ass!”

As he exposed the top half of my bare butt, Henry did just that and I felt his hand smack against me, the sting made my eyes water a bit and strangely my cock throbbed even harder inside the pouch of my jockstrap. After that, however, Henry lifted himself off me and quickly slid my shorts down and off of my legs, throwing them into the crowd which left me in nothing but my jock, and people quickly noticed my bulge as I flipped upwards to face him.

Before Henry could prepare another attack, I recklessly tackled him to the ground, and the crowd lost it as we each rolled over, our bodies becoming ever more slick with sweat and oil as they collided with both the floor and each other. Henry was caught off guard and I used it to my advantage as we wrestled across the ring, and despite my frantic, energetic attempts to reach them his powerful arms constantly blocked any attempt at grabbing for his shorts.

At one point he wrapped his arms around my stomach and lifted me upwards, holding my body against him, and this time, as I did at the start of our match, this time I could feel his bulge’s warmth against my ass and Henry growled in his throat as he thrust his hips upward, sliding his crotch against my exposed ass cheeks. 

The red in my face returned as it felt so good to feel the warmth of his bulge thrusting against me and that strange desire to submit to him returned. I briefly imagined myself in his office, this time both of us naked and me bent over his desk, with him pounding away at me like the alpha male he was that was claiming what was his. My desire to strip away his shorts now intermingled with my lust for my own boss, which only made me want to slap myself for acting like an animal when I had a match to win. 

I had to break away, but suddenly Henry’s hand reached underneath me, grazing my bare ass cheeks but reaching past to grab my aching cock through the jockstrap’s pouch and I audibly whimpered this time. Henry’s voice whispered in my ear “who knew that the big, tough, new guy Jack was secretly a slut that’s practically begging to take my cock” he said, chuckling softly and I felt my face flood with shame. He knew this was turning me on like hell, and had intuitively guessed at my lust for him. Even before today I caught a few glimpses now and then of his features, checking him out every time he flexed his muscles or bent over it would always catch my eye. But today was the first time I had ever felt anything so intense, especially with my growing desire to let him fuck my brains out, and the fact that he knew was just so embarrassing as I had always cultivated the ideal image of professionalism for myself, and with each time he massaged my bulge it made both my remaining dignity and self-control slip away ever further.

He continued to massage my boner through my jockstrap, and I knew that if I didn’t escape soon I might lose my only remaining piece of clothing or worse…shoot my load in front of everybody here. I couldn’t let that happen so with all my strength I pulled his left arm muscle which made Henry cry out in pain and I seized my chance to break free from his grip. 

I turned around and lunged straight for his shorts, and I managed to grab a hold of his sides but the oil made my grip loose, which made it easy for him to quickly side step me. I wasn’t letting him off easy, so I followed and tumbled with him, his arms again kept trying to hold mine down and overpower me, but I adopted a strategy of swatting his hands away whenever he tried, and my legs were just as powerful as his, indeed mine had the edge in terms of energy and training as his leg strength gave out way faster than mine did. 

His deeply-tanned torso was shining thanks to the oil, which some people continue to pour more into the ring to keep things from drying out. My own torso, much paler than Henry's, was glistening with sweat and oil, which made our grips and grabs flimsier and our bodies easily slid along anothers. 

The crowd was enraptured not only by our determination but also the sexually charged tension between us. Henry had sensed my lust but I was beginning to sense something else from him too, it was one thing to tease and taunt your opponent, however it was another to grab his hard-on and thrust your bulge in between his bare ass cheeks. 

My suspicions were confirmed when I made the mistake of trying to use the floor to slide away from his lunge and latched himself onto my shoulders, he quickly climbed over my body and used his own full body weight to hold me down on the ground, pinned beneath him. I felt it again as he did so, however, the same euphoric warmth of his bulge had nestled itself right along my ass crack. Because of this, I had a rough idea of how big he was and if I was right…he had at least 7 inches on him which I knew could utterly destroy me if he ever did pound me into submission like my cock was begging me to do.

Just then, however, I felt him thrust once, twice, three times, until he was outright humping me. I bit my lip once again and felt my face turn a crimson red as Henry utterly humiliated me by asserting his dominance and manhandling me as if I were nothing. That strange, suppressed desire was starting to take hold of me again, and it took all of my self-control to keep myself from begging him to fuck me right there and then.

I knew I was defeated, however, there was no escape this time and all he needed to do was snap the waistband of my jockstrap and it would be over. It made my desire to submit all the stronger but I held onto my defiance even as my cock was leaking precum inside the pouch of my jockstrap. 

Henry showed no signs of stopping, in fact his slow thrusts turned deeper, faster, more full of energy as he wrapped his hand around the back of my neck and his voice in my ear said “Saturday, 9:00 o’clock at night, my office, don’t be late” he said before kissing the side of my face and licking my earlobe once again which sent shivers down my spine, before retreating.

In my confusion I almost didn’t register him suddenly wrapping his hands around the sides of my jock, and I sank my head in defeat as I felt the fabric give way with a simple snap and I laid there as Henry stood up and raised his arms in victory. The crowd cheered, but some expressed their desire to see me stand up with him, including, I noticed, our colleagues who were standing right beside the edge of the ring now. I realized there was no point in trying to hide, but thankfully Henry extended a hand to me and helped lift me up onto my feet.

“Jesus! That thing is thick!”

“Wow, Can you believe he’s already leaking?”

“Fuck, I’d ride him till he shot!”

Were all shouts from guys in the crowd I could make out coherently, but most of them drooled at the sight of my fully hard, 5-inch long and thick cock. My pale face was beet red, and I sheepishly smiled and chuckled at the guys from the office who all sported wide, shit-eating grins and suffered from bouts of laughter.

Suddenly, Ian tapped on his mic and said “Well well, looks like our winner is Henry Knight, and sorry Jack Whittle, guess you can’t keep your underwear, however, before you leave we keep spare clothes for those who lose them, but feel free to stay as bare as you want,” he said and gave me a wink that only made me turn my head away in embarrassment. 

“Alright folks, let’s get at least two more rounds here, come on, volunteers” Ian said as me and Henry stepped out of the ring, and the guys greeted us with, as I expected, laughter and teasing. I used my hands to cover myself until my boner went down though none of the guys let me off the hook for it.

“Alright fellas, a bet’s a bet, time to pay up” Henry said, and held out his hand, waiting.

The guys all lost their grins immediately and started pulling out their wallets. “Um, what’s going on?” I asked, and Henry looked at me, still bare-chested, and smiled and said “Oh right, well the guys here bet me you wouldn’t even be able to get a single piece of clothing off, but I had faith you’d put up a fight, and trust me…you did” he said as he gladly accepted cash from each of our colleagues, all except for Daniel who stood off to the side, seems he hadn't taken the bet.

I almost couldn’t believe my ears, my mouth hung open, and I was about to lose my shit but suddenly I remembered the second part of my initiation bet…

“So….I lost, and I said I’d do one favor for you guys if I did, so…what is it?” I said.

Henry glanced at the guys, whose knowing smiles returned but they said nothing. Henry spoke up and said “come into work tomorrow and find out” he said, winking and that’s all he would say about it for the rest of the night. We decided to stay and watch the other two matches, one was a Latino man that looked like he was a professional marathon runner, the other was a young blonde that didn’t stand a chance and got stripped fully naked within 5 minutes. The second match was a lot closer, it was between that one hottie I saw before, Sebastian, and some other student I had seen on campus, some red-haired jock that talked a lot of shit. Sebastian managed to put him in his place, stripping his arrogant opponent naked but not before he lost his own shirt and pants. Ian called it a night after that, I made sure to grab a change of clothes from security, which were unfortunately too small but…it was better than walking out naked.

"See you at work tomorrow, sexy" Henry whispered in my ear as he walked by and towards the main doors. I couldn't help but shiver in pleasure as he did so, and despite myself...I couldn't wait for Saturday night, and judging by the growing bulge in my new pants...my cock agreed.

Next day at work

I arrived at my usual time, and everything seemed normal at first until I had put my change of clothes inside my locker and walked out into the main office to see all the guys standing there, including Henry, waiting for me. 

“Uh…what’s up guys?” I asked, nervously.

Henry stepped up and said “Well, you wanted to know what your forfeit was for losing the match, and we decided that if you lost…you have to stay naked at the office for a whole week” he said, and some of the guys snickered.

My eyes widened and I could feel my cheeks blooming with heat as I panicked and said “What?! I’d never have agreed to-t-to this if I’d known this was my forfeit!” I said, my face now crimson red.

“That’s the point, you wouldn’t have, so we had to keep it vague, but you knew that we could have demanded anything when you agreed to the terms, it’s not our fault you failed to consider this possibility, so step up and take your punishment. Strip,” Henry said, that cold and serious look on his face again.

I hesitated, I began to think of what Henry had said last night right before he stripped my jockstrap away, and despite how mad and humiliated I felt…I already knew I was going to do exactly what he told me, and my cock began to rise at the thought of what he planned for me. I knew that there was no point in arguing, if I didn’t, they would strip me themselves, so…I began to remove my clothes.

The guys watched me like vultures as I stripped, first came my socks and shoes, which I left in front of me, then came my shirt which I slowly unbuttoned and I let fall onto the floor, next came my pants which quickly joined my shirt. That left me in nothing but my boxer briefs, and the guys all nodded their approval, including Henry, who watched me ravenously as I slowly pulled off my last piece of clothing and left them in a pile with my other clothes, leaving me totally naked.

Daniel, with a nod from Henry came over and quickly gathered up my clothes and walked off, which left me no choice but to stay naked. I used my hands to cover up and I hung my head in shame as I asked “Do I have to leave the office naked every night for the rest of the week?”

“No, you can get dressed in your change of clothes once you leave work every night, but not before then, oh and don’t worry I’ve changed the schedule, you're on office duty for the next week, so you better get busy naked boy” Henry said, winking at me before walking off.

The guys then walked over and started chatting with me, a bunch of them said they thought I had balls of steel to go up against the boss like that, while others asked if they could have another “look” but I told them to fuck off which thankfully they did. Through all of it, my hands covered what was left of my modesty and dignity. I thought I had found a way to make my initiation as least humiliating as possible…instead I managed to make it possibly the most any guy has ever had to endure.

As I walked past the guys who began to resume their work duties, I felt a stray hand slap my bare ass cheek as I walked by. I glared at them but they only grinned at me in return. They all talked among themselves and as I made my way to the reception desk, where the main desk worker was posted during the day, I thought again of what Henry said but also of how I had to stay naked for the entire week.

If they caught me trying to wear clothes at all they’d just strip me naked again, or worse punish me for disobeying…no, they were right, it was my idea and I agreed to their terms, better I just suck it up and deal with it…

What the guys didn’t know, or see, except maybe Henry, was that as I stripped away my underwear and stood naked in front of them, my cock rose to full mast and still hadn’t gone down. Thankfully I was able to tuck it between my legs and used my hands to cover it, though it made walking awkward. Still, the combination of confusion, embarrassment, and arousal only made things so unclear. One thing remained constant, however, and that was that no matter what, I was going to be in Henry’s office, at 9 o'clock ...on the dot.

End of Chapter.

Author’s Note:

Thank you guys for reading another chapter of this series! I know it’s been a while since my last post but don’t worry I haven’t forgotten you, I’m unsure which character to focus on next, please feel free to suggest any of the ones I’ve introduced so far or someone you’ve been wanting to see from the main cast list! Until next time, I’m always here and I hope you enjoyed ;)

These are my two main choices for the next character chapter, but again feel free to suggest otherwise!

Time for a blast from the past, either:

1.) Professor Ethan from The Professor's Anatomy.

2.) Thomas from Thomas' Misadventures

[elegantballetalk]

How might skiing impact Achilles tendinitis recovery for a ballet dancer, and are there specific skiing skills or muscle engagements that could benefit ballet technique?like is skiing good cross training?

I’ll have a go just for fun at this question—I’m neither a professional skier or a doctor.

But I’ll venture saying that the ski boot protects your Achilles, and there might be just enough work being done to it that it might be beneficial to your tendinitis, since usually complete rest doesn’t resolve the problem. (Again, not a doctor!)

Let’s think about skiing and ballet:

Well you are surely using muscles and improving your propoception, stamina, endurance, body awareness and thus improving balance, stability and space awareness.

Skiing will do a lot for your quads, so that’s good for jumps.

While skiing you are supposed to keep your eyes, torso and shoulders looking downhill while changing directions… could this be compared to pirouette spotting?? Mmmm Im spiralling.

Carrying around your skiis and holding the arms in the skiing position might work those arm muscles and perhaps even your back.

There’s also core work in skiing, especially the oblique’s, so that’s good for ballet as well.

Navigating uneven terrain or quick directional changes while skiing trains your ability to stabilise and coordinate your upper body.

On the internet I read skiing works the glutes, but I’m not sure it targets the same glute muscles which ballet dancers use in turnout.

Skiing strengthens calves, which are critical in ballet, but keep an eye of them since you have Achilles issues. Same thing with hamstrings, go easy.

Skiing posture involves a forward lean to maintain balance, which is not in line with ballet, but perhaps if you tend to sit in your hips, it might help you out by forcing you forward in an elongated position—at least you are working on dynamic stability.

If you do carving turns you have to control your hips and core, which I mean, same in ballet, perhaps you will come back to ballet class with more stability and a very funny petit allegro.

And if you skii with rhythmic turns it could refine your sense of timing and coordination. ??? I mean this is a bit of a stretch, but what would ballet be without stretching.

I don’t think skiing will do much to your turnout, but perhaps some rest is just as beneficial! Correction: Actually I just read on the internet that you use some of those “turnout” muscles to maintain your skis parallel. Fun.

I’m imagining you like this btw:

[fitness-personal-trainer]

KILLER 7x7 Kettlebell Workout Routine

Kettlebell training has become a staple in fitness regimens worldwide due to its versatility, efficiency, and ability to provide a full-body workout. When it comes to building endurance, kettlebells are particularly effective. They combine strength training and cardiovascular exercise, making them a perfect tool for those seeking improved stamina, functional strength, and overall fitness. This article outlines a total-body kettlebell workout routine designed to enhance endurance.

Why Kettlebells for Endurance?

7x7 Kettlebell exercises involve dynamic movements that engage multiple muscle groups simultaneously. This not only strengthens muscles but also elevates the heart rate, mimicking the effects of high-intensity interval training (HIIT). The swinging, lifting, and pressing movements improve muscular endurance while challenging the cardiovascular system. Additionally, kettlebell workouts can enhance core stability, balance, and flexibility, making them a holistic fitness solution.

Total Body Kettlebell Workout Routine

Warm-Up (5–10 Minutes)

A proper warm-up prepares your body for the workout and reduces the risk of injury. Incorporate dynamic stretches and light cardio.

Arm Circles (30 seconds each direction)

Bodyweight Squats (10–12 reps)

Jumping Jacks (30 seconds)

Hip Bridges (10 reps)

Light Kettlebell Deadlifts (10 reps)

Workout: Endurance-Focused Kettlebell Circuit

Perform the following exercises in a circuit. Complete each move for 40 seconds, followed by 20 seconds of rest. Repeat the entire circuit 3–4 times for a complete workout.

Kettlebell Swings

Target: Glutes, hamstrings, core, and shoulders

How to: Stand with feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips, swing the kettlebell between your legs, and then thrust your hips forward to swing it to chest height. Maintain a straight back and engage your core.

Goblet Squats

Target: Quads, glutes, and core

How to: Hold the kettlebell close to your chest with both hands. Lower your body into a squat position, keeping your chest up and back straight. Push through your heels to return to the starting position.

Kettlebell Clean and Press

Target: Shoulders, arms, and core

How to: Start with the kettlebell on the ground. Perform a clean to bring the kettlebell to shoulder height, then press it overhead. Lower it back to the starting position.

Renegade Rows

Target: Back, shoulders, and core

How to: Begin in a plank position with a kettlebell in each hand. Row one kettlebell towards your ribcage while keeping your body stable. Alternate sides.

Kettlebell Russian Twists

Target: Core and obliques

How to: Sit on the floor, holding the kettlebell with both hands. Lean back slightly and lift your feet off the ground. Twist the kettlebell side to side, engaging your core.

Cool Down (5–10 Minutes)

End your session with a cool-down to aid recovery and flexibility.

Child’s Pose (30 seconds)

Cat-Cow Stretch (30 seconds each)

Seated Forward Fold (30 seconds)

Side Body Stretch (30 seconds each side)

Tips for Success

Choose the Right Weight: Start with a kettlebell you can comfortably control while maintaining proper form.

Focus on Technique: Proper form is crucial to prevent injuries.

Stay Consistent: Perform this workout 2–3 times a week to see improvements in endurance.

Listen to Your Body: Rest as needed and adjust intensity based on your fitness level.

This 7x7 kettlebell workout not only enhances endurance but also boosts strength, burns calories, and improves overall functional fitness. Incorporate it into your fitness routine, and enjoy the benefits of this versatile training tool!

[freeonlineworkouts]

Kettlebell Snatch Muscles Worked

The kettlebell snatch is a dynamic, full-body exercise that targets multiple muscle groups while also improving power, coordination, and cardiovascular fitness. It’s a more advanced kettlebell movement that requires proper technique to maximize benefits and minimize the risk of injury. Here’s a breakdown of the primary and secondary muscles worked during the kettlebell snatch:

Primary Muscles Worked

Posterior Chain (Backside of the Body)

Glutes: Drive the explosive hip extension during the upward swing.

Hamstrings: Assist in hip extension and control the downward phase.

Erector Spinae (Lower Back): Stabilize the spine during the movement.

Shoulders (Deltoids)

Anterior Deltoid (Front Shoulder): Lifts the kettlebell overhead.

Lateral Deltoid (Side Shoulder): Assists in stabilizing the arm during the snatch.

Traps (Upper Back)

Upper Trapezius: Helps elevate and stabilize the shoulder as the kettlebell moves overhead.

Core (Abdominals and Obliques)

Rectus Abdominis (Front Abs): Stabilizes the torso during the explosive movement.

Obliques (Side Abs): Engaged to maintain balance and control rotation.

Secondary Muscles Worked

Quadriceps (Front Thighs)

Assist in the initial leg drive during the upward swing.

Lats (Latissimus Dorsi)

Help control the downward phase of the snatch and stabilize the shoulder.

Triceps

Extend the elbow to lock out the arm overhead.

Forearms and Grip Muscles

Work to maintain a secure grip on the kettlebell throughout the movement.

Calves

Assist in the explosive upward drive during the snatch.

Hip Flexors

Help control the downward phase and stabilize the hips.

How the Kettlebell Snatch Works These Muscles

The kettlebell snatch is a compound movement that involves multiple phases, each engaging different muscle groups:

Hinge Phase (Downward Swing):

Muscles Worked: Hamstrings, glutes, lower back, and core.

Action: You hinge at the hips, allowing the kettlebell to swing between your legs.

Explosive Drive Phase (Upward Swing):

Muscles Worked: Glutes, hamstrings, quads, calves, and core.

Action: You explosively extend your hips and knees to propel the kettlebell upward.

Pull and Punch Phase (Overhead Lockout):

Muscles Worked: Shoulders, traps, triceps, and core.

Action: You pull the kettlebell close to your body and punch it overhead, locking out your arm.

Descent Phase (Controlled Lowering):

Muscles Worked: Lats, core, and grip muscles.

Action: You guide the kettlebell back down with control, preparing for the next rep.

Benefits of the Kettlebell Snatch

Full-Body Workout: Engages multiple muscle groups in one movement.

Improves Power and Explosiveness: Develops fast-twitch muscle fibers.

Enhances Grip Strength: Requires a strong grip to control the kettlebell.

Boosts Cardiovascular Fitness: High-intensity nature elevates heart rate.

Functional Strength: Mimics real-world movements like lifting and pulling.

Tips for Proper Form

Start Light: Use a lighter kettlebell to master the technique before increasing weight.

Engage Your Core: Keep your core tight to protect your lower back.

Use Your Hips: Generate power from your hips, not your arms.

Keep the Kettlebell Close: Avoid letting the kettlebell drift away from your body.

Lock Out Overhead: Fully extend your arm at the top of the movement.

Practice the Swing First: Master the kettlebell swing before attempting the snatch.

Conclusion

The kettlebell snatch is a highly effective exercise that works the entire body, with a focus on the posterior chain, shoulders, and core. It’s a great way to build strength, power, and endurance while improving coordination and cardiovascular fitness. Always prioritize proper form to maximize benefits and reduce the risk of injury!

[angela877]

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