#beginner stretching exercises

[fitnessmantram]

Daily Stretching Exercise, Knee Stretching Exercise #fitness #exercise #...

Who Should do Daily Stretching Exercise

Everyone can benefit from daily stretching exercises, but some people may benefit more than others. Here are some people who should especially consider incorporating daily stretching into their routine:

People who are sedentary: If you sit at a desk all day, your muscles can become tight and inflexible. Stretching can help to improve your range of motion and reduce your risk of developing muscle pain or injury.

People who are active: Athletes and other active people can also benefit from stretching. Stretching can help to improve their performance and reduce their risk of injury.

People with chronic pain: Stretching can help to reduce pain and improve function in people with chronic conditions such as back pain, arthritis, and fibromyalgia.

People who are recovering from an injury: Stretching can help to speed up recovery from injuries and improve range of motion.

People who are pregnant: Stretching can help to relieve pain and discomfort during pregnancy and prepare the body for childbirth.

People of all ages: Stretching is a great way to improve flexibility and range of motion at any age. It is especially important for older adults to stay flexible to maintain their independence and prevent falls.

If you are new to stretching, it is important to start slowly and gradually increase the amount of time you spend stretching each day. You should also listen to your body and stop if you feel any pain.

You may also like: 5 Best Portable Exercise Bike

Here are some tips for stretching properly:

Warm up your muscles before stretching. You can do this by walking, jogging, or doing some light calisthenics.

Breathe deeply and relax your muscles.

Start with your major muscle groups, such as your hamstrings, quads, and shoulders.

Hold each stretch for 30 seconds to 1 minute.

Don't bounce or force a stretch.

Listen to your body and stop if you feel any pain.

Cool down after stretching by walking or doing some light cardio.

If you are new to stretching, you can start with a simple routine that includes stretches for your hamstrings, quads, shoulders, and neck. As you get more flexible, you can add more stretches to your routine.

Stretching is a great way to improve your overall health and well-being. It is a simple, yet effective way to reduce pain, improve your range of motion, and boost your mood. So make stretching a part of your daily routine and reap the benefits!

Read More : The Best Exercise for your body type

[musclexfit]

7 minute Morning stretching exercises

[fitnessninefit]

Pilates for Beginners: An Easy At-Home Core Workout Starting Your Pilates Practice

Whether you’re new to exercise or working out regularly, Pilates is a low-impact training style that can help you build strength and stability, while Pilates is definitely a disciplined practice, it’s easy to get started with Pilates at home if you’re a beginner.

You’ve probably heard of Pilates before, but sometimes there is a bit of confusion over how it differs from other movement styles such as yoga and barre. Pilates is a training style that can be done as a full-length program, the occasional standalone session, or you can incorporate elements of Pilates within your existing routine.

Before you start, here’s a guide to why you should do Pilates, the types of Pilates you can do, and what you need to know before your first Pilates session. Read more about Pilates exercises for Beginners at home.

[keepdiettips]

The ultimate Beginner Exercise Guide to help you start your fitness journey confidently. Learn routines, tips, and more!

[healthtrekadventure]

ZenComfort Yoga Mat

The Amazon Basics 1/2 Inch Extra Thick Yoga Mat is the perfect companion for yoga enthusiasts and fitness lovers. Its extra-thick, high-density foam provides superior comfort and cushioning for joints, making it ideal for yoga, Pilates, and floor exercises. The mat's non-slip texture ensures stability during workouts, while its lightweight design and included carrying strap make it easy to transport. Whether you're a beginner or an experienced practitioner, this durable and easy-to-clean mat offers the perfect blend of functionality and affordability.

Key Features:

Extra Thickness: 1/2 inch cushioning for maximum joint support.

Non-Slip Surface: Ensures safety and stability during workouts.

Durable Material: Built to withstand regular use without wear.

Lightweight & Portable: Includes a carrying strap for convenience.

Easy to Clean: Hassle-free maintenance with simple cleaning.

👉 Shop the Amazon Basics Extra Thick Yoga Mat here!

[weightlossregime]

Stretch Your Way to Weight Loss Wins! Full body stretching exercises for weightloss #Stretching #WeightLossJourney #FullBodyFlexibility

Don't underestimate the power of stretching for weight loss! Here's how it helps:

Boosts Circulation: Improved blood flow delivers oxygen and nutrients to muscles, aiding in fat burning.

Increases Range of Motion: Better flexibility allows for more efficient movement in workouts, maximizing calorie burn.

Improves Recovery: Stretching helps muscles repair faster, keeping you active and burning calories.

Reduces Stress: Stress hormones can hinder weight loss. Stretching promotes relaxation and stress management.#YogaForWeightLoss #NoGymNeeded #HealthyHabits #weightloss #healthyweightloss #healthylifestyle #weightlosstips

Bonus Tip: Pair your stretches with a healthy diet and regular exercise for optimal weight loss results!

[4theitgirls]

4theitgirls masterlist

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🎀 beginner guide to pilates

🎀 beginner pilates routines

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🎀 december 2024 workout plan

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🎀 fitness tips from adriana lima

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🎀 january 2025 workout plan

🎀 lower ab workout routines

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🎀 march 2025 workout plan

🎀 mat workouts

🎀 mat workouts pt. 2

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🎀 non-cardio non-pilates beginner workouts

🎀 non-yoga stretch routines

🎀 november 2024 workout plan

🎀 pilates routines

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🎀 short workouts, add-ons, and finishers

🎀 standing workout routines

🎀 stretches to get your splits

🎀 tone and flexibility workout routines

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🎀 yoga routines

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[divyyoga]

Find Your Zen on Yoga Day 2024: Mastering Janu Sirsasana for Mind & Body Harmony

Presentation: Setting the Scene for Quietness and Intensity As the world comes together to celebrate Yoga Day 2024, we interface together in a collective journey for concordance and well-being. Among all the yoga postures that exemplify this woven craftsmanship of bodywork, Janu Sirsasana speaks to an image of alterity and peace. This class is committed to acing the head-to-knee forward twist,…

[hathayogashram]

Mastering the Art of Teaching: A Comprehensive Guide to 300 Hour Yoga Teacher Training

Many aspiring yoga teachers start their journey by completing a 200 hour yoga teacher training. This lays a solid foundation, allowing you to confidently lead classes for beginners. However, taking your skills to the next level as a teacher requires dedicating time to deepen your practice and knowledge. This is where a 300 hour yoga teacher training comes in.

In a 300 hour yoga teacher training, you take your foundational understanding from a 200 hour and expand upon it greatly. The result is a comprehension of yoga that allows you to progress further as an instructor.

In this comprehensive guide, we will explore everything you need to know about 300 hour yoga teacher training programs.

Prerequisites for 300 Hour Yoga Teacher Training

Before enrolling in a 300 hour training, you must first complete a 200 hour yoga teacher certification. Some schools may require that your 200 hours cover certain topics like anatomy, philosophy, and sequencing. Having one year of teaching experience is also commonly encouraged. This ensures you have a solid base to build upon.

If your 200 hour training was not in depth, taking additional workshops in areas like adjustment techniques prior to your 300 hours can be helpful provided by Hathayogashram. Coming in with a curiosity to learn will set you up for success.

Key Topics Covered in 300 Hour Yoga Teacher Training

While each 300 hour program differs, most aim to expand your skills in:

Advanced Sequencing and Planning - Taking an in-depth look at planning classes, workshops, retreats. Learning to sequence intelligently for specific groups, energy levels, and goals.

Anatomy and Alignment - Building an expert-level understanding of functional anatomy and biomechanics for safe, effective poses and sequences.

Adjustments and Assisting - Refining hands-on assisting with in-depth adjustments methodology. Learning to see each student's unique body.

Teaching Methodology - Developing your voice and style as a teacher. Learning to hold space, cue skillfully, and facilitate transformational experiences.

Pranayama, Meditation, Chanting - Expanding your own practice and tools forguiding others in breathwork, meditation, mantras, and chanting.

Yogic Philosophy and Spirituality - Deepening your knowledge of yoga's philosophical and spiritual roots to integrate themes authentically into classes.

Business Skills - Building your brand, marketing yourself as a teacher, and establishing your own studio or teacher training program.

Benefits of 300 Hour Yoga Teacher Training

Investing in a 300 hour yoga teacher certification allows you to:

Build mastery as a teacher - Gain the advanced skills and confidence needed to teach diverse populations safely and effectively.

Increase credibility & opportunities - Have a more competitive edge as a teacher. Increased hiring potential and rates.

Deepen your own practice - Dedicate focused time to learning new perspectives that will continually advance your personal yoga practice.

Specialize your teaching - Study intricacies of specific styles like Ashtanga, Iyengar, or Vinyasa flow to guide others in them.

Find your unique voice - Develop your authentic style and learn to share yoga in a way that only you can.

Network & community - Surround yourself with like-minded practitioners who will support and inspire you on your path.

Immerse in yoga lifestyle - Live and breathe your practice fully through an intensive immersion training environment.

Tips for Choosing the Right 300 Hour Yoga Teacher Training

Make sure the program is Yoga Alliance certified - This ensures quality standards are met.

Read reviews and testimonials from past trainees

Look for experienced, knowledgeable teachers that inspire you

Consider the style and focus - Do you want something general or specialized?

Examine the schedule and structure - Do learning modules fit your goals? Is there time for self-study?

Ensure the location inspires you - Whether home studio or exotic retreat, it should deepen your practice.

Confirm you meet all prerequisites

Get a sense of the community and network it offers graduates

By selecting a 300 hour yoga teacher training that resonates with your needs, you will be well on your way to taking your practice and teaching to the next level. Immerse yourself in the transformative experience!

[fitnessmantram]

Stretching Exercises Every Woman Must Try#shorts #stretchingexercises #...

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[monamipencil]

— (s)exercise | ft. aerobics instructor! soonyoung

⋆ pairings; soonyoung x fem! reader ⋆ genre; smut, crack, fluff ⋆ w.c; 3.4k+ ⋆ warnings; aerobics instructor! soonyoung, pseudo cheating (no cheating actually occurs, it'll make sense i promise), raw sex, creampie, oral (f. receiving), he gets cross-eyed at the sight of tits, multiple positions and multiple orgasms, lots of cursing, they're down bad for each other, he yaps and she listens, talks of kinks in public lmao, mentions of exhibitionism and roleplaying and i have no idea abt aerobics actually :) ⋆ a/n; first soonyoung smut and if u saw this post before, no you didn't (tumblr hates me). minors do not interact.

You check your phone for the address and look at the floor sign. Second floor. Shoving the gadget inside your duffle bag, you shuffle around, looking around for your class. At the end of the floor, a few neon lights flashing aerobics catch your attention. 

You jog towards the door and push it open. To your relief, a few people have already gathered in the room. Strolling the room, you settle down your bag and remove your jacket. 

The room is everything you expect from an aerobics classroom. Well-lit with mirror-covered walls. A platform is at the front of the room, slightly elevated compared to the floor. 

Aerobics doesn’t fall under your general list of interests. The only reason you find yourself here is because of your boyfriend, who suggested this class because he was interested and wanted you to take it up as well. Truth be told, you’re looking forward to this as well. The myriad of benefits root your interest. But your boyfriend’s interest tops everything else. 

A chorus of greetings echoes through the room, and you notice the new arrival. You jog towards the crowd and stand somewhere in the second row. 

And then, you notice him. 

Upturned eyes sparkling with enthusiasm. The most perfect pair of lips stretched into a grin. The white tank top he's adorning displays his strong shoulders and toned arms. He’s beautiful. You force yourself to keep your eyes on his face. 

He looks around the room with a small smile. Your heart skips a beat when his eyes find yours. You smile at him, and he nods, grinning at you. 

“Good evening, everyone. I'm your instructor Soonyoung for beginner classes. I hope you all have a good time here.” He claps, and the women and men around you cheer. 

You're unable to take your eyes off him, drawn by his allure. Before you know it, the class starts, and upbeat techno music fills the room. 

He stands on the platform, starting off with a few stretches. Shoulder stretch, toe touch, side bend, hip rotations. His back faces the class, and he monitors through the mirror. Your heart beats wildly against your rib cage each time you lock eyes with him.

You huff a short breath, following through the exercises. The warm feeling never leaves your chest, and your knees grow weak each time he looks at you. 

Soonyoung is facing the class now. His toned body, drugged with adrenaline, moves effortlessly to the music. You remind yourself to keep your body moving instead of gawking at him. 

Sweat mats his hair to his forehead. A gentle shade of pink settles on his skin, but he doesn’t look tired. Ardor seeps from him, causing you to keep up with his moves. 

Once again, his eyes land on yours. But this time, he lingers longer. You dare to hold eye contact as you mirror his movements. Adrenaline pumps through your veins, and your heart hammers inside your chest. He shifts his eyes towards the others. 

Stray hair sticks to the side of your face, and sweat gathers at your back. But you could care less about everything else now. The room is sweltering, though you don’t know whether to chalk it up to the exercise or your very hot instructor. 

“Alright! 1, 2, 3!” his raspy voice booms as he switches to another move. This involves jumping, and you can't help but ogle his perfect muscles each time his shirt rides up. 

Unbeknownst to you, Soonyoung observes you. More specifically, your eye placement. A smirk graces his lips, but he doesn’t let his gaze linger too long. He tries his best to not let his eyes dip down. 

And so the class continues. 

You get stuck during some moves, and embarrassment crawls on your skin when he double-checks if you are ok. Even through the crowd of bodies, his eyes always find yours somehow. And maybe you are imagining it, but you swear his eyes dipped down to your chest. 

With warmth pooling in your stomach, you try to get through the class. You stare at him. He stares back and smiles. 

“Hi,”

Startled by the sudden presence, you almost spit out the water in your mouth. You manage to swallow it, trickles of the fluid flowing down your chin to your neck. Soonyoung follows the water drop till it reaches your cleavage, disappearing behind your tank top.

“Oh, hi!” you chirp with unfiltered joy but with much regret you bite your tongue right after. He flashes you a grin and steps closer to you, “So, liked the class?”

You nod your head, “Yep! I'm considering to continue here.”

His grin only widens, cheeks puffing up in the most adorable manner. If it weren't for his toned biceps and pecs peeking out through his tank top, you would've paid his cute face more attention.

The other attendees are trickling out of the studio, too immersed in their conversations which reminds you to take off as well. You grab your duffle bag, and flash your hot instructor a small smile.

You open your mouth to bid your goodbye when he cuts you off, “You can stop acting, you know?”

Confused by his statement, you blink and stare at him. All while he tongues his cheek, and leans closer towards you. Your lungs heave, intimated by his proximity.

He takes a step closer and you, a step back. So it goes, till your back hits the wall and he closes the distance between you, pressing his body against yours.

“Soonyoung, we shouldn't do this” you whisper. Yet arousal floods your veins and his body heat wafts to your sweltering skin. With a gulp, you look into his eyes. He moves closer and you tighten your legs together.

A yelp escapes your lips when tugs you to him, enveloping your body with his arms. His muscles press against your body through the material of shirt. His defined arms feel so right around you. And you can't help but drown in his eyes.

His hands drift down, taking purchase on your ass. He kneads them in his hands, pushing you further into his embrace. You give in, wrapping your arms around his neck and connecting your lips to his.

Soonyoung moans at the contact and wastes no time in kissing you back. His tongue darts past your teeth, gliding over yours. The heat of his mouth is a much welcomed one and you feel yourself growing hotter with each passing second.

Your arousal travels down south, making your cunt throb with need and dripping down your folds. Your panties stick to you like second skin, adding to your heightened feelings.

“Soonyoung, someone might walk—”

“Yeah, fuck.” He pulls back, chest heaving with each breath he forces in.

He takes a moment to compose himself before wrapping his fingers around your wrist and guiding you to the door. You grab your bag in a hurry and follow him. But he stops right before and says, “Locker.”

With a chaste kiss to your cheek, he jogs out to the destination. You wait for a few seconds before leaving as well, following your instructor who's a few steps ahead of you.

You barely make it to the door that reads staff only, before you're pulled into the room with a force that knocks breath off your lungs. His hands are all over you again and he kisses your neck and travels up to your lips.

Your lips connect once again. You cherish the softness of his lips and the warmth of his tongue. But it doesn't reach the intensity of the previous one as he reduces them to pecks and pulls away.

Soonyoung locks the door and pulls you further into the locker room. Your eyes dart all over the new space, taking in the silver lockers and the wooden benches. It's well-kept and neat with the smell of some cheap air freshener.

You don't mind it though. Why would you even spare anything else a thought when your hot instructor stands in front of you, removing his barrier of a top?

You take a moment to appreciate the fine specimen standing before you. His abs glisten under the studio lights, giving him a god-like image. He looks like a fucking Greek god.

“Done gawking?” The corner of his lips tug up, smug lining them. His eyes are way darker than what you observed at the start of the class. Lust swirls through his irises, and the thoughts behind them seem to tread nowhere near innocence.

“Come on, give me something to stare at too.”

You scoff and give him what he wants, removing your tank top to expose your breasts, still hindered by the sports bra. His eyes are fixated on them, silently begging you to take it off as well.

The bra comes undone, landing on the floor soundlessly. And, he's on you, like a fiend out for blood. His hands cup your breast, thumbing your pebbled nipples. He pinches and tugs on them, inflicting you with the right mixture of pleasure and pain.

“Fuck, come here.”

He settles down on one of the wooden benches in the middle and tugs you down to perch on his lap. This position gives him the liberty of being face to face with your tits. And he's already cross-eyed at the prospect of having his lips around them.

He does just that, kissing the flesh of your breast before taking one nipple into his mouth. He moans as soon as his tongue greets your sensitive skin, licking all around it. He sucks with a fervor that makes your pussy throb and clench around nothing.

Soonyoung moves to the other one, doing the same but this time, he toys with your other nipple. He flicks the bud with his tongue, and circles the areola. He finishes with a loud pop, looking at the mess he created with a cheeky smile.

You shudder, trying to catch your breath. His dazed visage and hung open mouth prompts you to kiss him. His hands skate up the naked skin of your back, waking goosebumps as he does so. Sweat prickles your skin and your core swelters with an insatiable need. He takes your breath away with his kiss as well breaths life down your lungs.

Something poking your thigh shifts your attention. Fucking hell, did he just throb?

You don't hesitate to wrap your fingers around his clothed cock. It causes him to hiss and whine immediately, hips bucking into your hand for attention. A chuckle slips past your lips and you eye his face, contorting in ecstasy, though you've barely done anything.

Hooking a finger under his waistband, you pull his boxers and tracks down to his thighs. “Shit—” he sounds like he's about to cry. A smirk lines your lips.

You slowly wrap your hand around his length, giving it a few experimental pumps. A plethora of curses fly from his lips, prompting you to thumb his tip. And, just like you had predicted, he gasps and cries out loud when you tease his slit.

As much as you'd like to tease him further, you're way too horny and pent-up. You get up, pulling his tracks down further and let it pool down on the floor. He kicks them off completely before purchasing his hands on your hips.

Wide, lust filled eyes stare up at you. He kisses the exposed skin on your abdomen before pulling down your tights. You help him get rid of it and without any warning, he presses his thumb on your folds. The pads of his fingers rub on the ruined cloth, occasionally grazing your clit.

Soonyoung strips you bare, tossing your panty to rest of the clothes. He kneels on the floor and kisses your mound before traveling further to your core. He tongues your folds, sucking and slurping on your clenching hole before shifting his attention to your clit.

He fixates there, sucking on your little nub with everything he's got. Wanton moans fill the locker room as he flicks his tongue on the bundle. You card your hand through his hair and force him further into your cunt.

Hiking a leg up on the wooden bench, you give him better access to your needy core. “Fuck, wanted to do this the moment you stepped into the studio,” warm breath wafts against your cunt as he mutters, drunk on your essence.

His tongue explores your folds again. He pushes out his tongue and moves his head up and down to lick stripes on your cunt. The brush of his nose against your clit makes you gasp and ride his face as you hold his head still.

He doesn't mutter a word, opting to obey your wishes while you use him for your pleasure. You grind your hips on his tongue, desperately seeking a release. He moves his head in sync with your hips, licking all over your cunt and your hole.

You grow breathless and pace up your speed. Wetting two of your fingers, you bring them down to rub your clit while grinding on his tongue.

Soonyoung leaves imprints on your thighs with his nails, forming moon-shaped marks. You look fucking divine in his eyes right now, and he can only focus on your shut eyes and your lips that form the perfect ‘o-shape.’

Your orgasm washes over you with a shudder and a gasp, “shit.”

Your hips buck into his tongue and your legs quiver, the strength leaving your body slowly. He licks up all your juices before sitting on the bench and pulling you onto his lap.

His cock prods your core, throbbing and oozing with precum. You hold onto his strong shoulders as he rubs the tip on your folds, mixing your fluids together.

“Soonyoung,” you whine and push your tits on his face. He mutters a curse, and pushes his tip in. He slips in with no effort, thanks to how soaked you are. His perfect cock, sitting snugly inside you now.

“Fuck, you're throbbing.”

You bury your head in the crook of his neck, trying not to lose it. He shifts under you, finding a more comfortable position. Curling your arms around his broad shoulders, you press your lips to his in a soft kiss.

You press your chest to his, feeling the searing heat of skin on yours. His hands skate down your back to your ass. He gropes and squeezes them, kneading the flesh.

“Ah—shit, stop clenching.”

Without any warning, he thrusts. It catches you off guard, prying a loud moan from your chest. “Oh fuck, yes!”

“You sound so pretty,” he whines, moving his hips up and down. He drives his cock into you cunt with a pace that gets your mind all fuzzy.

You meet his hips halfway, bouncing up and down on his cock. Your moans sync and the sound of skins slapping fills the locker room. His cock fits snugly between your gummy walls, hitting all the right spots. Your arousal drips down his cock, forming a creamy ring around his base.

While you're drunk on his cock, Soonyoung is entranced by your tits as you bounce on his cock. He wraps his lips around your nipple, savoring how it feels in his mouth. The flicking of his tongue makes you curse and moan his name.

Suddenly, he stops his movement and pulls out. Confused by what he's doing, you quietly observe him. Standing up, he gently pushes you to the locker. The cold metal bites your skin, providing your searing skin some relief.

“Wrap your leg around me,” he mutters, already pulling your leg up to his hips. You do as he asks, wrapping it around his hips while the other stays planted on the ground.

He guides his cock into your cunt again, filling you to the brim. He rubs your clit while thrusting sloppily. You can't help the moans that escape you. He just knows how to make your body writhe in pleasure. His other hand holds your leg as he thrust lazily.

Your moans egg him on and your lower lip tucked between your teeth drives him absolutely crazy. He picks up his pace, driving his cock into your cunt like a wild animal. That paired with his harsh rubs on your clit makes your eyes roll to the back of your head.

“Oh, fuck fuck fuck.”

Your nails dig into his back, as you try to keep yourself grounded. But it's in vain with him moving his hips with expertise and god, his fucking hand on your clit is driving you insane. Your stomach tightens with another impending orgasm. He knows how to make you cum too.

You clench around his length wildly, bringing his climax nearer as well. It hits you sooner than you expect and absolutely drives you off the cliff. Your legs quiver and so does you body, shaking with the intensity of the release.  

Soonyoung fucks you through your high, chasing his own. It doesn't take much time for his cock to throb, spilling ropes of cum inside your cunt. He ceases his movements, breathless and quivering.

He embraces you, resting his head on your shoulder. You comb your hand through his soft locks while trying to catch your own breath.

“Ugh, we need to hit the showers.”

You come back from the shower, changed into new clothes when you notice Soonyoung cleaning the benches and the floor. You feel bad but also can't help the chuckle that escapes you.

The sound makes him stop his cleaning, eyes snapping to you. Your hot, sexy instructor is now replaced by your flushed and tired boyfriend.

He discards the cleaning gloves and rag somewhere and cleans his hands before approaching you. He flashes a grin at you and pinches your cheek, followed by the loud smack of his lips on it.

“So? how was my class? Am I a good teacher?”

“Yeah, it was good. You were good. For both teaching and fucking by the way.”

He giggles, and pulls you into a tight hug. “I love you so much. And are you really considering to continue?”

“I love you too and yes. I found a new hobby,” His grin widens, pink dusting his cheeks.

“Not just aerobics but I also found torturing you very joyous.”

He stops smiling, lips tugging down. You can already hear the whine from miles away.

A whine escapes his lips causing you to smile and laugh. “Stop laughing! I literally would've cum untouched just by looking at you in that fit.”

You pat his head and move to take your duffle bag. He follows behind you, stopping his rant for a second to retrieve his bag as well. Only for a second though.

“Also? where are the staff in this building? I thought we'd get caught multiple times.” You ask, genuinely confused by the lack of souls wandering the studio.

“Slow fridays. The other studios are closed for the weekend except for the gym.” He explains, “and is that another kink of yours? getting caught?”

“You wish.”

“I actually discovered something.” He informs, eyes refusing to look at yours. A shy visage takes over his face and you wonder why he's acting like that. You hum, telling him to go on. 

“I almost creamed myself when you acted like you didn't know me.” Confusion takes over and you stop in your tracks to look at him, incredulously.

“Do you have an abandonment kink or something?” 

“What? No! like—you acted like we were strangers and we were doing something sinful. I'm pretty sure you even said that you had a boyfriend and that you shouldn't cheat him.”

You laugh at his statement and continue walking out of the building with him following you. “First of all, I never said that. Second, I think you like roleplaying.”

It's like a bulb lighted up above his head when you say that and he's struck in realisation for a few seconds. “But roleplay...” his voice dwindles down, realizing it's not the best to talk about kinks loudly in a crowded street.

He clears his throat, and continues in a much lower voice. “Isn't roleplay like dressing up?”

“Yes,” you affirm, “But also like scenarios. Say for example, I can roleplay as the next door milf and you, the horny bachelor.”

“Fuck, can we do that?”

Laughter booms from your chest and you raise your hand to hit his chest. But in the process, your hand grazes his crotch and he's hard.

You both look down at the newcomer. “I think we better get home fast, or we might be exploring your exhibitionism kink as well.”

[urno1luv]

Can I get a possessive dom jihyo who went to the gym and met a pretty pillatis instructor and she decided to sign to be in her classes and be close to her and fantasy her.

summary: jihyo falls in love with a pilates instructor, and love blooms between the two in a strange but beautiful way

tags: possessive jihyo, overprotective jihyo, car sex

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

You’d been teaching Pilates for a while now, long enough to recognize the types of people who signed up for your classes. Some came to de-stress, some wanted to tone their bodies, and some just wanted an excuse to wear expensive yoga pants.

Then there was Jihyo.

She signed up for your beginner’s class out of nowhere, her name appearing on the roster without much fanfare. You didn’t think much of it at first. But the moment she walked into the studio, you couldn’t ignore her presence.

She didn’t look like your usual clientele. Dressed in all black, her leggings and hoodie clung to a frame that was undeniably powerful. Her sharp jawline and dark eyes gave her a cold, almost intimidating aura, and when she brushed past you to claim a spot at the front of the room, she didn’t so much as glance in your direction.

You’d had plenty of serious gym-goers in your classes before, but Jihyo was different. She didn’t talk to anyone. She didn’t smile. She just stared straight ahead, her jaw tight, her focus unshakable.

By her second class, you noticed something odd.Jihyo wasn’t just serious—she was intense. Her eyes followed you everywhere you went, her dark gaze piercing and unwavering. If you moved to correct another student’s form, she’d track the interaction with a look that sent shivers down your spine.

At first, you thought you were imagining it. Maybe she was just focused, or maybe she was trying to learn from your demonstrations. But then it started happening outside of class, too. You’d see her at the front desk, casually talking to the receptionist. Or lingering near the juice bar, her eyes flicking to you whenever you walked by. Once, you even caught her waiting outside the studio after hours, leaning against the wall with her arms crossed.

“Long day?” you’d asked, forcing a smile to hide your unease.She shrugged, her tone clipped. “Something like that.”You told yourself it was a coincidence, that Jihyo was just naturally stoic. But the way she looked at you—like you were something she wanted to claim—made your heart race for all the wrong reasons.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

Jihyo’s possessiveness became harder to ignore as time went on.

She started showing up early to every class, always taking the same spot in the front row. If someone else tried to claim it, she’d glare at them until they moved.

During partner exercises, she’d insist on working with you, her grip on your arm a little too tight when you demonstrated a stretch.

“Careful,” you said once, trying to keep your tone light. “I need my arm in one piece to teach.”Her lips twitched into what could barely be called a smile.

“Sorry. I’ll be gentle.”

But she wasn’t. Her touch always lingered just a little too long, her hands firm and unyielding. You started to wonder if she even liked Pilates at all, or if she was only here for you.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

Things escalated one evening after class.

You were chatting with another student, a friendly guy who had been coming to your sessions for months. He was harmless—always polite and cheerful, with no ulterior motives. But when Jihyo walked in and saw you laughing with him, her expression darkened. She didn’t say anything at first, just stood there with her arms crossed, her glare sharp enough to cut glass.

But when the guy reached out to pat your shoulder in a friendly gesture, Jihyo’s jaw clenched so hard you thought she might crack a tooth.

“Is there a problem?” she asked, her voice low and icy.The guy froze, his hand dropping to his side. “Uh, no? Just talking to—”

“Class is over,” she interrupted, her tone leaving no room for argument. “You should go.”He glanced at you, confused, but you didn’t know what to say.

The tension in the air was suffocating.After he left, you turned to Jihyo, your heart pounding. “What was that about?”

Her eyes softened slightly when they met yours, but there was still an edge to her voice.

“I don’t like people touching what’s mine.”

“Yours?” you echoed, your stomach twisting.She stepped closer, her presence overwhelming. “You don’t see it yet, do you? You’re mine, whether you realize it or not.” You opened your mouth to protest, but the words caught in your throat. The intensity in her gaze was terrifying, but there was something else there, too—something that made you feel weak in a way you didn’t want to admit.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

Despite her intensity, there was a part of you that couldn’t stay away from Jihyo. She had a magnetism that drew you in, even when you knew better. She started showing up outside of class more often, waiting for you at the end of the day or offering to walk you to your car. When you told her it wasn’t necessary, she shrugged it off.

“Just making sure you’re safe,” she’d say, her tone casual. But the look in her eyes said something else entirely. You tried to set boundaries, to remind her that you were her instructor, not her property. But Jihyo didn’t take rejection well.

One night, as you were locking up the studio, you found her waiting outside. “Jihyo,” you sighed, clutching your bag tightly. ���What are you doing here?”

“I wanted to talk to you,” she said, stepping closer. Her proximity made your pulse quicken, and not in a good way.

“This isn’t a good time.”

“It’s never a good time,” she muttered, frustration flickering across her face. “Why do you keep pushing me away?”

“Because you’re scaring me!” you blurted, the words spilling out before you could stop them.

Her expression softened instantly, guilt flashing in her eyes. “I don’t mean to scare you,” she said quietly. “I just… I don’t know how to do this. How to feel like this.” You stared at her, your anger melting into confusion. “Feel like what?”

“Like I’d do anything to protect you. To keep you safe. Even if it means keeping everyone else away.”

The weight of her words settled over you like a heavy blanket. You should’ve been terrified. But there was a vulnerability in her voice that made your chest ache. “Jihyo,” you said softly, your hand hesitating before brushing against hers.

“You can’t control everything. Love doesn’t work like that.” She flinched at the word “love,” but didn’t pull away. “I don’t want to lose you,” she admitted, her voice barely above a whisper.

“You’re not going to lose me,” you said, even as part of you wondered if you were making a mistake.

“But you have to trust me. You have to let me breathe.” She nodded slowly, her grip on your hand tightening. “I’ll try.

For you, I’ll try.”

And in that moment, you believed her. Or maybe you just wanted to.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

The turning point came on a rainy evening.

Class had just ended, and most of the students had already left. You were packing up when Jihyo appeared at the door, her hoodie pulled up against the rain.

“Need a ride home?” she asked, her voice casual.

You hesitated. “That’s nice of you, but I’m okay. I can call a cab.”

“It’s late,” she said firmly. “And raining. Just let me drive you.”

Something about the way she said it left no room for argument.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

In the car, the silence was comfortable, though you could feel Jihyo’s eyes flicking toward you every so often.

“Why do you care so much?” you asked suddenly, the question slipping out before you could stop it.

Jihyo’s hands tightened on the wheel. For a moment, you thought she wasn’t going to answer.

“Because,” she said finally, her voice low. “You’re important to me.”

Your breath caught.

“Jihyo…”

“I know I’m not good at this,” she said, her jaw clenching. “I’m not good at talking, or showing how I feel. But I can’t stop thinking about you. I want to protect you. To be close to you. Even if it’s selfish.”

Her words hung in the air between you, heavy and raw.

You reached out, your hand brushing against hers. “It’s not selfish,” you said softly. “I care about you, too.”

For the first time, Jihyo’s stoic mask cracked, and she looked at you with something close to disbelief.

“Yeah?” she asked, her voice barely above a whisper.

You smiled. “Yeah.”

And in that moment, the tension between you increased, the air getting hotter the more you stared into her deep eyes.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

The rain pelted the windshield in rhythmic taps as Jihyo drove, her hands gripping the wheel a little too tightly. The soft hum of the car engine filled the silence, but the tension in the air was almost palpable.

You glanced at her from the passenger seat, noting the sharp line of her jaw, the way her brows furrowed slightly in concentration. It wasn’t the first time she’d driven you home, but something about tonight felt different. Heavier.

“Thanks for the ride,” you said, breaking the quiet.

Jihyo didn’t take her eyes off the road. “You don’t have to thank me.” Her tone was clipped, almost curt.

You shifted in your seat, your fingers playing with the edge of your bag. “Still, I appreciate it. It’s pouring out there.”

She gave a small nod, but her grip on the wheel didn’t ease.

For a moment, you let the silence settle again, your gaze drifting to the streaks of rain on the window. But the tension was too much to ignore.

“You’re quiet tonight,” you said, turning back to her. “Everything okay?”

Her jaw tightened. “I’m fine.”

The way she said it made you doubt her immediately. Jihyo wasn’t exactly chatty on the best of days, but this felt different—like something was simmering just beneath the surface, and you feel like you understood exactly what it was.

“Are you sure?” you pressed gently. “You seem… tense.”

At that, she finally glanced at you, her dark eyes flicking over your face before returning to the road. “It’s nothing,” she muttered. But the way her hands tightened on the wheel told a different story. You gave her a long look, seeing how her pupils dilated, her cheeks flushed slightly with the heavy stare you were giving her.

"Jihyo...?" An idea pops up into your head. Jihyo was attractive, caring, protective and very clearly ached for you attention, affection and touch. So... why not allow her to take what she wanted so badly?

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

You don't know how you got here, but you're here nonetheless. Jihyo's mouth was pressed against your ear, her sinuous tongue slipping out to cradle the shell in a move that sent you arching into her fingers, which were currently fucking into you at a slow pace. "You like that, baby? Fuck, I've been wanting this for a long time, believe that." You moaned sinfully, the windows fogged up with the heat of your bodies in an erotic embrace.

Jihyo’s fingers sank into the soft flesh of your ass, gripping you tightly as she guided your body on top of hers, parting her legs so that your soaking mound rested on top of her pulsating cunt. You don't know when she got out of her panties, but you don't care to ask either, too heated up to ask.

She rolled her hips up to meet yours, her defined abs providing the best view. You could feel her clit throbbing against yours, her deep breaths sounding like an orchestra of pleasure to your ears.

"Use me however it pleases you," she whispered close to your lips before lying back down the seat, watching your body twitching uncontrollably, her own body coming closer to heaven as your pussies slid together. Jihyo could tell you were getting close, your body tensing and trembling with impending release, she shuddered as she felt your hips moving with increasing desperation, your whines growing louder and more needy.

"J- Jihyo..."

"Come for me, y/nnie, please, I need to know i pleased y-you." Your moans increased in pitch, and your body fell forward as you gushed all over her, Jihyo coming right after, a faint blush on her cheeks, and a sheen of sweat coating her face.

She's never going to let you go after this, Jihyo has concluded.

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles requires your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can be beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[tozettastone]

This is more of a vent post than anything else, because I don't think it is super relevant to any of my followers, ha. But I follow some running and running-adjacent channels on YouTube and they sometimes post stuff early in the year (get in on those NY resolutions!) like, you know, "WHY even BEGINNER RUNNERS should..." and then it will be something about varying your pace or tracking your heart rate or whatever.

Look, I have been a beginner runner for many, many years now (oops). I can confirm that, assuming they are physically capable of running, what "beginner runners" — otherwise sedentary people who are making new year's resolutions to do more exercise for their health or whatever — need is actually just three-to-four (3–4) things, ever:

Running shoes that don't hurt

To trust themselves to independently assess the difference between being in pain from exertion and being in pain because they are hurting themselves.

A really good sports bra¹

A location in which it is reasonable and safe to run

Every January it's "As a BEGINNER, your RUNNING CADENCE should —" or "Everything BEGINNERS need to know about HEART RATE ZONES—"

And like, listen, this is interesting and I wouldn't discourage people from caring about it, but it's also something so-called "beginner runners" can probably worry about when they can run for more than a mile at a time, okay?

The most important running tip for beginners is that it's actually totally fine to get out the door, walk a bit, jog for 1 minute 8–12 times (depending on ability) with little walking breaks between, walk home and stretch, with no additional thought, equipment or effort. Great sedentary beginner workout. Just build your way up with care and patience and do not risk your joints to the nagging thought that you should be doing more.

Thank you. This is the end of the vent post. 🙏

--

¹ Need is variable. Depends on boobs. We must all figure this one out for ourselves. u_u

[4theitgirls]

hii <3 i absolutely love all your workout posts soo soo much <3 thank u for them ! i just had a request if you could make a post about a weekly plan for beginners ? like someone who's just recently starting exercising for weight loss and overall health as a student who's prepping for a national exam , ive spent the entirety of 2024 on my desk , its caused me back issues , weight gain , joint pain and more , now that i finally have time i'd love to feel healthy and strong again <3 it would be a huge huge help if you post it <33 thank u a million times

hi lovely! i’m so glad my posts have helped you. most of the videos i’m going to be posting in the near future are likely going to be beginner friendly because i have had a flare up of inflammation in my shoulder, so i will not be going too hard for a bit. the videos that will work for you will vary from mine and anyone else’s, so the actual videos you do are really up to you and how you’re feeling day to day. however, i can suggest a split for you to try and give you some tips and channel recommendations!

split:

monday: full body strength

- if you have joint issues, strength training can definitely help with that! just make sure that you are doing low-impact exercises to keep pressure off of your joints. madfit and heather robertson have a lot of these types of videos, both with equipment and without! you can also do pilates for this if you feel it will benefit you better, and i have a beginner pilates routine masterlist posted.

tuesday: cardio & mobility

- same as monday, just be sure that you are doing low-impact exercises for cardio. i have a masterlist for cardio routines as well in case you need some recommendations. for mobility, i recommend heather robertson and julia.reppel on youtube. mobility is great for improving joint health!

wednesday: lower body

- you can really do any form of strength training here, with or without weights, pilates, etc. i have a lower body masterlist up as well, but i would recommend trying some mat/lying workouts to build up some muscle before moving into more intense exercises for lower body day. i have a couple of those masterlists posted as well!

thursday: active recovery

- this can include so many things, including mobility, stretching, yoga, walking, or anything else you can do that is gentle on your body. again, i love heather robertson’s active recovery routines.

friday: upper body

- if you have joint issues in your upper body, i would be gentle on upper body days, meaning just don’t push yourself too hard and if a movement doesn’t feel good or causes you pain, stop. emi wong and hailey c. have great upper body workouts that do not require any equipment.

saturday: cardio & core work

- same thing with the low-impact cardio. core work has so many benefits and is great for stabilizing your spine and, in turn, reducing the risk of injury to your joints. madfit has a lot of ab workouts, but you can really find them on any workout channel you like!

sunday: rest or active recovery

NOTE: please make sure, especially if you’re a beginner, that you are stretching after each workout! this will reduce soreness and risk of injury.

[hathayogashram]

https://hathayogashram.com/

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