#beginners routine

[robertasgym]

13 Best Exercises to Flatten Your Abdomen - Belly Fat Burner

A strong core does more than make you look good! Hear me out! It supports your posture, helps with balance, and can even reduce back pain. This routine can really sculpt your midsection while building functional strength. This workout will really suit you. I just know it.

We have some awesome set of moves like Bicycle Crunches, Knee Drives, and Heel Touches to target your abs from all angles. You will then alternate between dynamic moves and short breaks to keep the intensity up while making sure that you can recover until the end of the routine. No equipment, just you and your dedication. Sounds fun right?

Stay consistent with it, push through every rep, and you'll start feeling stronger and more in control of your core. A little effort each day goes a long way. Let's do this! Good luck and have fun! ❤️💪

**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[ultrarotten]

jan - feb weekly workout schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

warm-up: everyday full body pilates - 10 min

arms:

slim arms in 1 week - 10 min

optional: toned arms with dumbbells - 20 min

core: get abs in 2 weeks | abs workout challenge - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

tuesday: leg flexibility & splits

goal: work towards front and middle splits.

warm-up: everyday full body pilates - 10 min

flexibility:

full body stretch for flexibility - 20 mins

intense hamstring repair yoga routine - 25 mins

wednesday: lower body & glutes

goal: tone legs and grow glutes.

warm-up: everyday full body pilates - 10 min

arms: slim arms in 1 week - 10 min

glutes:

30-day fat burn: legs & butt shaper - 10 min

or option 2: best at-home booty workout - 20 min

legs: toning ballet legs workout for sculpting, lengthening and strengthening - 25 mins

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

thursday: back flexibility & posture

goal: improve back flexibility and posture.

warm-up: everyday full body pilates - 10 min

strength & mobility:

shoulder & back mobility workout - 10 min

fix your posture - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

optional: deepen your arch | back stretch routine | spinal flexibility - improve posture - 10 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

warm-up: everyday full body pilates - 10 min

strength:

ballet back & arms sculpting workout - 10 min

ballet legs & core workout - 20 min

flexibility: full body stretch for flexibility - 20 min

saturday: deep stretch & legs

goal: deepen flexibility, focusing on legs and hips.

warm-up: everyday full body pilates - 10 min

strength: toning ballet legs workout for sculpting, lengthening and strengthening - 25 min

flexibility:

how to get a flexible back fast! - 10 min

get your splits | hip flexibility | splits challenge - 20 min

intense hamstring repair yoga - 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

active movement: walk or gentle yoga flow - 30–60 min

flexibility: bedtime stretches for relaxation - 10 min

[coven-of-genesis]

A Witch’s Morning & Night Routine

Your magic begins and ends with you.

Witchcraft isn’t always casting spells or full moon rituals — sometimes, it’s how you stir your tea or the way you light a candle at 2 a.m.

Here’s what a cozy, intuitive morning and night might look like in a witch’s world:

⸻

Morning Routine (Sun Magic)

Vibe: Quiet power, setting intentions, grounding into the day

• Stretch & Sip – Herbal tea or lemon water in your favorite mug. Stir clockwise with an intention: “Today, I invite clarity.”

• Altar Check-In – Light a candle, mist with moon water, or leave a fresh flower or crystal offering. Say a quick thank you to your guides.

• Tarot or Oracle Pull – One card for the day’s energy. Journal any first impressions or symbols that stand out.

• Wear Your Spell – Choose jewelry or perfume that carries intention. A ring for protection, a color for confidence, a scent for focus.

• Affirm or Chant – Speak a few affirmations aloud while looking in the mirror. Bonus: draw a sigil on your wrist with water or oil.

⸻

Night Routine (Moon Magic)

Vibe: Reflection, release, soft self-love

• Cleanse Your Energy – Burn incense, spray aura mist, or brush off your body with your hands to release the day’s weight.

• Gratitude Journal – Write three things you’re grateful for — or a letter to your higher self about what you’re healing.

• Dream Prep – Place amethyst or moonstone near your bed. Keep a dream journal nearby. Add lavender or mugwort to a sleep sachet.

• Moon Water Mist – Mist your pillow or face with charged moon water for psychic sleep and emotional cleansing.

• Optional Spell – Light a candle for peace. Visualize anything stressful dissolving into the flame. Blow it out with intention.

⸻

Your rituals don’t have to be perfect — they just have to feel like yours.

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[cocoatonedcurls]

curly hair 101

hii :))

since "curls" is literally in my username, its only natural that I post about something for the curly girls :D

so why not start with a beginner's guide to curly hair :)

·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●·°●

in this guide

hair types/ curl patterns

wash day routine + products

regular hair care

hair styles + cuts

hair types

soo first of all i think its helpful if you get a gist of what hair type you have, e.g 2c, 3b, 4b etc...

its not mandatory and doesn't really mean anything but like it definitely aids when you're looking for haircair & inspo with hairstyles and haircuts and all that jazz 🤗 [ <- jazz hands :) ]

here's a chart to help you

obviously do some of your own research if you're unsure- this isn't very in-depth and doesn't use irl examples

also keep in mind that you can have multiple, and a wide range of types on one head LOLL like mine ranges from 2C -> 3C 🫣

(PS: this guide will be tailored to type 2 -> 3 hair just because that's what I have experience with and don't want to potentially ruin anyone's type 4 hair 😭 but if aspects of this apply then feel free to apply them 😇)

wash day routine + products

alrighty so i see some overcomplication/people being scared of curly hair washing- like looking at porosity and whatnot but IMO its really not that difficult

the only thing you really need to worry about for the washing aspect is getting moisturising (curly recommended) shampoo & conditioner, just cause if you don't it could dry out your hair and have a pretty dodgy finished product 😬 (I use Umberto Giannini for this)

washing is pretty standard:

wet your hair thoroughly, so that no part is dry

shampoo round 1, make sure to scrub thoroughly to get rid of any dirt and grime 🙈

rinse

shampoo round 2, this should turn your hair into its own bubble bath 🫧

rinse

condition, rake through your hair and make sure it is everywhere

let sit for a little bit, ~2 mins maybe

rinse

and thats it :))

don't use a regular towel, use a microfiber towel if you're using one at all so that all the moisture isn't drained from your hair before the rest of the products

now for the curly hair routine:

start with leave-in conditioner and run it through the entirety of your hair - I use Garnier leave-in, like the big tub

then run some curl cream through your hair and scrunch it in, make sure there is an even application throughout all the hair - I use the Shea Moisture curl cream

~ this next bit is optional because its a gel cast + styling but honestly id totally recommend going the extra mile for it cause it holds your curls for longer and makes ur hair softer ~

apply curly gel to your hair and scrunch it in, I use Aussie curl gel

for styling, I take the middle -> top sections of my hair, take some extra gel and finger coil the curls

let your hair air dry or diffuse

once completely dry, take some hair oil and scrunch it through your hair and separate any coils, I use argan oil

then you're done :))

regular hair care

there isnt really much to say here tbh

only that

if you need to refresh your curls, you should be able to do it just by finger-coiling with water

DON'T brush your hair while dry, it causes breakage

if you sweat, your hair will most likely get frizzy

to tie your hair use a scrunchie

sleeping with a bonnet helps reduce frizz but icl I don't 🫣

hair styles + cuts

okay let me preface this section by saying PLEASE PLEASE PLEASEEEE do some research about curly stylists in your area, I promise it will be worth it because curly hair cutting requires special training (despite the fact we've probably all cut our hair ourselves at some point 🙈)

now here are some things I usually ask for in a haircut:

a trim off the edges to keep my hair healthy (I have hair down past my shoulders)

2 or 3 layers to keep volume around my head so it doesn't look like a flat landslide...

some long bangs at the front to frame my face

obviously thats just me so do some extra research and see what you'd like

not much, but here are some hairstyles i usually do for everyday wear:

hair down (obviously 🤗)

high ponytail/bun with a few curls at the front

half up half down with a few curls at the front

thats basically all the basics 🙃

i know its hard to start on a curly hair journey especially if you don't know what you're doing, so if you are (or aren't) i hope this was able to help you in some shape or form 🫶🤗

- li 🌘

[csuitebitches]

Two Week Maslow’s Pyramid Challenge

You might have come across Maslow’s hierarchy of needs. It basically talks about all the needs a person generally has in the life and as they scale up.

It starts with physiological needs (food, water, clothing, shelter) at the bottom. Next is safety, followed by social needs (friends, family), then esteem needs (reputation, competence, achievement), and the last one being self actualisation (self fulfilment, growth, etc).

I’ve thought of using this structure, tweaking it slightly and setting a two week challenge for you.

“Count” in this challenge refers to the number of times you’ll do that activity in those 14 days.

If the count = 14, that means everyday. They’ll be marked in green because you absolutely cannot skip them.

If the count = 3, it means you pick any three days over the course of your challenge.

I’ve attached a bingo because I thought it would be more fun to cross something out and see how far you’re getting along. You’ll see it at the end of the post.

Save the image and tick it off as you complete it- or better yet, print it out so that you get the satisfaction of really crossing it out with a pen!

This is what the CSB take on Maslow looks like:

* Physiological: you will eat two nutritionally dense meals and at least 1.5-2L of water. This could mean adding a salad or juice to your diet; or practicing healthy eating habits; intermittent fasting; whatever works for you. Attempt to not eat any junk or sugary drinks during this challenge. (Count: 14)

* Safety: (here, employment/ personal growth) Read at least two case studies/ research reports/ academic articles in your field/ the field you want to be in. (Count: 2)

* Social needs: reach out to a friend or family member who you have been contemplating of reaching out to/ haven’t spoken to properly in a while and ask how they’re doing. (Count: 2)

* Esteem needs: create a list of 5 affirmations you think are the most relevant to you at THIS moment. Say them out loud, to yourself in the mirror, every single day. (Count: 14)

* Self actualisation: we’ve got a few here, so let me list them down.

1. Meditation / mindfulness yoga session (count: 6)

2. Creativity: a little activity of your choice. It can be colouring books/ solving a puzzle, crossword, anything of your choice. (Count: 1)

3. Beauty: spa day of your choice. I like to go all out with facial and full body waxing, a face mask or even a massage. (Count: 1)

[mysterious-merchant-of-ink]

✏️ The Daily 100 – My Warm-Up Ritual

One thing I’ve been doing every single day without fail:

Drawing 100 circles, ovals, squares, rectangles, triangles, and other basic shapes before and after every practice session.

It’s not flashy. It’s not exciting. But it works.

Doing this at the start helps me loosen up, get focused, and reset my brain for learning. Doing it again after drills helps me reinforce control and end the session with clarity.

There’s something calming about it too just me, the sketchbook, and simple shapes over and over.

Repetition builds rhythm. Rhythm builds control.

I’ll take small, steady progress over burnout any day.

🎯 Anyone else have a go-to warm-up or cooldown that helps you stay consistent?

[zymmechanixgym]

Are You Making These Common Gym Mistakes as a Beginner?

Beginners in the gym often make several common mistakes, which can hinder progress and even lead to injuries. 

Here are some of the most frequent gym mistakes and how to avoid them:

1. Using Incorrect Form

Mistake: Poor form during exercises is one of the most common mistakes, leading to strain on joints and muscles, and increasing the risk of injury.

Avoidance: Focus on learning proper technique before increasing weights or intensity. Consider working with a trainer initially to ensure you’re performing exercises correctly.

2. Lifting Too Heavy Too Soon

Mistake: Beginners often try to lift heavier weights than their body is ready for, which can lead to poor form, injury, or burnout.

Avoidance: Start with light weights to master the movement, and gradually increase the weight as you become more comfortable and confident in your technique.

3. Neglecting Warm-Up and Cool-Down

Mistake: Skipping warm-ups before exercise and cool-downs afterward can result in muscle stiffness and a higher risk of injury.

Avoidance: Always perform a dynamic warm-up (e.g., light cardio, mobility exercises) before your workout, and finish with a cool-down to stretch and promote recovery.

4. Overtraining or Working Out Too Often

Mistake: Many beginners think that more workouts mean faster results, leading to overtraining without allowing proper recovery.

Avoidance: Ensure adequate rest between workouts. Follow a well-balanced workout routine, including rest days, to avoid injury and give muscles time to recover and grow.

5. Ignoring Mobility and Flexibility

Mistake: Beginners often focus only on strength or endurance without addressing mobility or flexibility, leading to muscle imbalances and limited range of motion.

Avoidance: Include mobility and flexibility exercises (e.g., yoga, dynamic stretching) in your routine to improve performance and prevent injuries.

6. Skipping Leg Day

Mistake: Many beginners focus on upper body exercises (e.g., chest, arms) and neglect leg exercises, leading to muscle imbalances.

Avoidance: Maintain a balanced workout routine that includes leg exercises (e.g., squats, lunges) to build overall strength and prevent muscle imbalances.

7. Not Tracking Progress

Mistake: Not keeping track of progress can make it hard to know if you’re improving or if adjustments need to be made to your routine.

Avoidance: Track your workouts, weights, reps, and any physical changes (e.g., body measurements, strength) to monitor your progress and stay motivated.

8. Focusing Too Much on Cardio

Mistake: Beginners often do excessive cardio with the goal of losing weight, neglecting strength training, which is crucial for building muscle and boosting metabolism.

Avoidance: Combine both strength training and cardio for a balanced fitness routine. Strength training is important for muscle building, fat loss, and overall fitness.

9. Not Hydrating Properly

Mistake: Many beginners neglect hydration, which can negatively impact performance and recovery.

Avoidance: Drink plenty of water before, during, and after your workout to stay hydrated and maintain peak performance.

10. Over-Reliance on Machines

Mistake: Using only gym machines and avoiding free weights or bodyweight exercises can limit the development of functional strength and stability.

Avoidance: Incorporate a mix of free weights, machines, and bodyweight exercises to improve overall muscle activation and functional strength.

11. Not Resting Enough Between Sets

Mistake: Either resting too little or too long between sets can lead to poor workout efficiency or inadequate recovery.

Avoidance: Rest appropriately between sets (usually 30 seconds to 2 minutes, depending on the type of training) to allow muscles to recover without losing intensity.

12. Comparing Yourself to Others

Mistake: It’s easy to compare your progress to others in the gym, especially if they’re more experienced or have a different physique.

Avoidance: Focus on your own progress, set personal goals, and celebrate your improvements without worrying about what others are doing.

13. Skipping Proper Nutrition

Mistake: Beginners often underestimate the importance of nutrition, either by not eating enough or by focusing too much on supplements rather than whole foods.

Avoidance: Fuel your body with balanced meals that include a mix of protein, healthy fats, and carbs. Make sure to eat enough to support your workout intensity and recovery needs.

14. Lack of Variety in Workouts

Mistake: Sticking to the same routine for too long can cause stagnation, leading to plateaus in progress and potential overuse injuries.

Avoidance: Change your workout routine every few weeks to target muscles from different angles, prevent boredom, and keep your body adapting.

15. Not Getting Enough Sleep

Mistake: Poor sleep can hinder muscle recovery and growth, leading to fatigue and poor performance.

Avoidance: Prioritize sleep, aiming for 7-9 hours each night to allow your body to fully recover and perform at its best.

By avoiding these common mistakes, beginners can ensure more effective workouts, better results, and a safer, more enjoyable fitness journey. Stay consistent, listen to your body, and don’t be afraid to ask for help when needed!

[drmilindcom]

5 Yoga Poses to Stay Healthy in 2025 : स्वास्थ्य के लिए योगासन

5 Yoga Poses to Stay Healthy 1. Tadasana (Mountain Pose) | ताड़ासन Benefits: Improves posture and balance Strengthens muscles and joints Enhances mental focus and stability Helps in increasing height in growing children Stimulates digestion and relieves tension in the body How to Do: Stand straight with feet together and arms by your sides. Inhale and raise your arms overhead while…

[wormchamp72]

After many trials and tribulations (#wormchamp72's trials and tribulations), I have completed the first of my many messengers of vengeance...Brayden will get his comeuppance soon enough...

What is the reason that you use me thus? I loved you ever. But it is no matter. Let Hercules himself do what he may, The cat will mew, and dog will have his day.

[freeonlineworkouts]

Gym Workout

[hwajin]

pilates is not for the fucking weak

[ultrarotten]

check-in: october 12th

workouts:

workout 1: 1 hour walk

workout 2: everyday full body pilates workout 10 min

workout 3: slim arms in 1 week - arm fat loss workout

posture & flexibility exercises:

back exercise: fix your posture in 10 mins

full body stretch: beginner flexibility routine

legs and back stretch: how to get flexible legs & back fast

backbend stretch: get your backbend! stretches for backbend flexibility

legs and hips stretch: get the middle splits fast! stretches for middle split flexibility

yeahhh i'm going to feel this tomorrow :')

step count: 10,009 steps

fasting:

stuck to my fasting window (12 pm - 6 pm): yes

notes: didn't really track my food today either

water intake: 3 litres

weight: ?? kg

zone minutes: 34 minutes

mood/energy levels:

how i'm feeling today: not great - low mood and low energy

stress levels:

medium to high

sleep quality:

hours of sleep: 6.5 hours

quality: poor

daily goals:

goals set: workout on my stretches

achievements: i did so many stretches!!

[coven-of-genesis]

MAGICAL Morning Rituals

Your morning is sacred. It’s a doorway between the dreamworld and waking life — a space where magic flows freely. Begin your day with presence, softness, and small rituals that anchor you.

1. Charge yourself with the energy of the Sun.

Step into the light. Even a few minutes of sunshine can realign your energy and uplift your spirit. Breathe it in. Let it awaken you.

2. Make space for intentional mornings.

Take a tech break. Resist the urge to check your phone right away. Give your mind space to settle and your soul time to speak before the outside world floods in.

3. Move your body.

Whether it’s a walk, stretch, yoga, or dancing in your room — movement awakens your physical and spiritual body. Shake off the night and step into flow.

4. Take time to meditate and recharge.

Even 5 minutes of stillness can change everything. Breathe deeply. Tune in. Connect with your heart and your guides. Let your breath be your anchor.

5. Speak loving and positive affirmations to yourself.

Your words carry power. Begin with kindness: “I am grounded. I am safe. I am magical.” Speak to yourself like you would to a dear friend.

6. Cleanse your space. Internally + externally.

Tidy your room. Light incense. Sweep energy away. Clear spaces hold calm minds. You deserve to feel held and supported by your surroundings.

7. Add herbal potions to your cup.

Infuse your tea or coffee with intention. Add herbs that align with your energy (lavender for peace, rose for love, peppermint for clarity). Stir in your wishes.

8. Hydrate your body.

Drink warm herbal tea or water before anything else. Let it nourish and flush your system. Hydration is healing, and your body is your temple.

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[phantom-of-the-north]

Am I weird for trying out a new sport when I’m 22 years old?

[healthtrekadventure]

Functional Fitness - 12 Fitness Videos

Get ready to achieve your health goals with our 12 Fitness Videos collection! This comprehensive package is designed to suit all fitness levels, whether you’re a beginner or an experienced athlete.

Key Features: Variety of Workouts: Includes a range of exercises such as strength training, cardio, and yoga, helping you improve overall fitness. Professional Guidance: Each video is led by certified trainers, ensuring you receive correct techniques and effective tips for optimal results. Easy Access: Watch the videos anytime, anywhere, making it simple to incorporate workouts into your daily routine.

Click here Fitness Improvement: These videos will help you build strength, increase flexibility, and enhance endurance. Embark on your fitness journey today with 12 Fitness Videos and start seeing the results you desire!