#best exercises for lower back fat

[fitnessmentor]

How to Choose the Best Exercises for Your Back

Discover the ultimate collection of the best exercises for back strength and health. Unleash the full potential of your back with targeted workouts designed to sculpt, tone, and alleviate pain. From relieving lower back discomfort to enhancing posture and muscle definition, our carefully curated routines cater to all fitness levels. Engage in a variety of exercises, including back extensions, rows, and bridges, to build a resilient and powerful back. Whether you're looking to improve athletic performance or simply boost your daily well-being, our expert-approved exercises will transform your back, enabling you to conquer new heights of strength and confidence. Take charge of your back's wellness today!

[iamasaddie]

lessons in control

Joel Miller x f!Reader

summary: after you witnessed the conflict at the dance, you tried to comfort Joel as best as you could, too bad you weren't really good with words. warnings: PWP, just the tip, mentions of a belly bulge, mentions of cockwarming, creampie, emotionally awkward reader, sex as a distraction, fat girthy age gap (reader late 20s-early 30s, Joel 61. don't like don't read i am planning to write some more stuff about them <3) wc: 1,7k a/n: episode came out weeks ago and i just finished the fix-it fic. i love being on time. divider by @/saradika-graphics

You were already warming up your shared bed when Joel's heavy body plopped next to yours. The matress squeaked pathetically, or maybe those were Joel's knees. He silently scooted closer to you, hugging your body from behind and inhaling your scent.

“I’m sorry that happened,” you reached and blindly found his cheek, scratching the stubble with your thumb in a gentle gesture.

“I can’t seem to control myself when I feel something might happen to her, you now?" You did know. Joel's hyperprotectiveness over Ellie was the thing that brought you together in the first place. And that was the only time when it didn't cause mass distruction. Almost. "I just get filled with rage and I lose it.” Joel sounded like a beaten dog, you knew exactly how much pain his eyes carried. You wished you could say something that’d take his mind off things. You wished you had a better way with words. But the only thing you felt you could offer was your body, so you press your back harder into his t-shirt clad chest; you pushed your ass a bit out to meet his cock that was still soft in his boxers.

“I can help you with the control thing.” You whispered, your breathing soft and calm.

“Yeah?” There was a tint of humor in his voice, a half-smile creeping up on his face. “Gonna walk me on a leash?”

“No,” you grabbed his hand and brought it up from your belly to your tits. Joel barely squeezed the supple flesh, waking up the sleeping beast that was your need. “Let’s start with something less dramatic.”

“You know full well I’m not able to control myself with you either.” As if proving his words, his hips bucked, teasing your ass with his hardening dick. His voice dropped lower, the honey thick cadence you grew to know very well. Joel’s grown out stubble brushed your ear as he moved his lips closer. “If I can have you, I devour you fully.”

You breath caught in your throat. Whatever this turns out to be, you knew you at least gave him shelter from the dark thoughts for the night. “You can have me, but,” your ass kept grinding on him, bringing Joel’s cock to the full potential, “just the tip.”

He barked a soft laugh, fanning your face with his whiskey breath. “Sounds like you’ll be the one struggling, baby,” his thumb and pointer finger pinched your nipple, already taut with excitement, and you bit your cheek to hide the moan. “Since it’s you who always begs me harder, more, deeper.”

Goosebumps erupted on your skin as Joel started nipping at your neck, dragging his teeth along the tender column. His hands enveloped you in a hot cage, forearms squeezing your boobs as he pressed you even tighter to his chest. You couldn’t move—not that you wanted to—but you didn’t think it’d be great for that exercise in control you wanted to give Joel. He bit in the juncture between your neck and shoulder and you gasped. You were so responsive, it drove Joel mad. His hips kept humping your soft ass, and you knew a wet stain already bloomed on the front of his simple underwear. 

“Come on, Joel, let me help you.” You moan was breathy, and you tried to gather some composure to no avail. Feeling his hard length fit between your asscheeks made your core burn. You desperately wanted to have him stretch your pussy around the veiny shaft, even though that wasn’t what you planned in the beginning. You guessed that both of you could learn something.

His hand let go of your tits, dragging down your body to tug your panties down. You fumbled for a moment, helping him get rid of the damp garment. His own he only shoved down enough to let his hard cock out, the elastic of the band sitting tightly under the heavy ballsack. 

Your wet pussy was sheilded from the cold of the room by the blanket that covered you both, and when Joel’s tip finally kissed the slick lips of your cunt, sweat started gathering on the back of your neck. 

One of Joel’s palms rested on your thigh, his almost fully grey happy trail that lead to the coarse pubic hairs tickled your ass and back. His finger dug into the meat of your leg, dragging it up and over his own hairy thigh, so he had a better access to your weeping pussy.

Joel’s teeth grazed your ear, low voice rumbling through you.

“Sure you don’t want me here?” His hand left your leg, and he pressed into your lower belly, making you shiver. “Don’t you love feeling me in your tummy, baby? See how my cock bulges your little belly?”

You moaned, squeezing your eyes shut. You did love that. Loved seeing how big he was, in every aspect, and how well you could still take him. Seeing how much of his cock was in you when he told you to suck your tummy in. 

“N-no,” your whimper lacked any confidence, and Joel only chuckled darkly. “Just the tip.”

“Whatever you say, darlin’.” 

He moved, grabbing the shaft of his cock that was throbbing with the absence of needed contact. With tortuously slow movements, he teased your slit, making sure to nudge your clit every time. The fat head of his cock spread your lips, mixing your arousal and his precum into one cocktail of need and despair. You felt his spongy tip knock on your hole and it took everything you had in yourself not to push down, taking as much of him as you could in one go.

You shook with desire against his body, and Joel finally allowed you to have some of him. Gently, almost mockingly, he pushed the leaking head of his cock in your tight heat. Even this small fraction of his dick felt overwhelming without proper preparation. When your walls hugged his tip, both of you exhaled sharply.

“Fuck, Joel, good, that’s good.”

“Yeah? Already full?” 

“Mhm.”

“I need you to play with your clit, baby. Want you to squeeze that tight little pussy around me as I fuck you with just the tip.”

Shaking, your right hand found your pulsating clit, but before touching it, you pushed your fingers lower, blindly feeling where the tip of his cock split you apart. You grazed his shaft with the tips of your fingers and immediately heard Joel suck air through his clenched teeth.

“If you don’t want me to turn you over and fuck you into this mattress with my whole dick, better keep your fingers on your clit, baby.”

You’d giggle if only he didn’t choose that exact moment to slip out and immediately punch into you again, this time a bit further, but you kept your mouth shut.

Your fingers expertly danced over your throbbing bud, gathering slick that generously seeped out of you. Joel was uncharacteristically quiet, all of his concentration focused on not thrusting his hips and burying himself to the hilt in your welcoming pussy. Sweat dripped down his temple, thighs screaming, but he kept feeding you just the tip, enjoying your breathy mewls. 

Having so little of him when you knew what the whole deal felt like resembled a punishment that you brought upon yourself. He stretched you good, but he couldn’t reach that magic spot he usually pondered into whenever he sunk his cock inside you. That made you work on your clit harder, already desperate to cum when it’s barely been ten minutes. 

“I can hear how wet you are for me,” Joel nipped at your neck, his tip continuously thrusting in and out of you, teasing. “D'you hear that?”

The sounds were loud, vulgar. You’ve heard the wetness of your cunt welcoming Joel with an obscene smack, like when you pat the surface of still water with your opened palm. The waves of your upcoming orgasm rippled from your core and out, like those same disturbed waters.

“Grippin' me tight, darlin’,” he groaned, you could smell his sweat and it made your mouth salivate. “Grippin' so good I can barely pull out.”

Your hand started faltering, rythm failing and Joel, sensing your trouble, left the tip of his cock inside you while his own hand started working on your clit. The simple touch of his fingertips, rough and gentle at the same time, pushed you tripping over the edge. You kept choking on air, inhaling more and more until your lungs burned and your mouth opened wide in a silent scream. 

Joel felt your little bud throbbing under his fingertips, your pussy squeezing his cock so hard he could barely hold off his own orgasm. He found your hand, bringing your slippery fingers back to your spent pussy.

“Keep touching your clit.”

“I can’t,” you whined back, voice barely audible, “it’s too sensitive, Joel.”

“Keep playing with it or I will,” the thought of his big rough fingertip on your sensitive bud again sent a chill down your spine, though it was far from fear that you felt. “I want your pussy choking and crying around me when I fill you up.”

You tried to steady your breathing, your trembling fingers started to work gentle circles on your pussy again. It felt raw, and every extra touch felt like a shock wave shooting through you. But it did what Joel wanted, every swipe made your pussy clench around him with extra strength and he just kept his tip inside you, stroking his shaft that was covered in your cum with his thumb and two fingers.

“Doing good, baby, keep going.”

“It’s too much.” You whined, almost breaking apart from him, but his hand kept you in place.

“It’s not, you can do it for me, can’t you?”

You could do anything for Joel, he was right there. So your fingers kept torturing your poor pussy, bringing as much pain as pleasure, and you kept squeezing around Joel’s cock, bringing him to his own release.

In one long unexpected thrust, he pushed the rest of his cock in you, growling as he spilled rope after rope of his cum inside you. The sudden movement ripped another orgasm out of you and you wailed, tears of pleasure tickling the corner of your eye.

“Sorry, baby,” he sounded everything but sorry, “had to make sure I don’t spill a drop.”

“Does it mean you’ll leave it in for the night?” There was hope in your voice, and you didn’t try to hide it. Whenever Joel kept himself snug in your pussy for the night, you had the best dreams, and the horniest mornings.

He hugged you close to his chest, making sure his softening cock was still plugging you. “I don’t think I got that much control, sweetheart.”

[sugurizz]

(Smut/ NSFW +18 - minors DNI !)

Yoga instructor! Geto who starts your private session together with the brightest smile and the kindest words. He helps you unwind with some breathing exercises then tells you to mirror his movements and positions. He even gently corrects your stance to perfectly match his own.

Yoga instructor! Geto notices that your muscles are still tense and that your body needs to loosen up a bit more. So he invites you to sit in front of him and starts massaging your neck and shoulders. his slender yet powerful fingers are hitting the perfect spots in your body as if he was inside it, driving every hint of stress away through your skin.

Yoga instructor! Geto who pushes the sighs of satisfaction out of your lips. Slowly getting you all loose and putty in his hands as you try your best not to moan from his melting touches.

"I'm glad my lovely client is enjoying my small service." He whispers deeply next to your neck, eyes filled with fiery lust hiding under his dark lashes.

The heat you felt in your cheeks is now pooling in your belly, then burning down into your sex. His touches are getting painfully slower. But he's still as cool and unbothered as always, only taunting your senses and driving your heart insane for his own heart's content.

You somehow decide to strip off to your sportsbra, telling him that it makes it easier for him to reach your pressure points.

Yoga instructor! Geto who agrees with a little smirk, but now just to be fair, he gets to take off his black tank top as well.

Your back is now rubbing against his abs. His arms are caging you tight on either side and his long fingers roam dangerously lower, from the curves of your breasts down to him strocking the fat of your stomach, carressing your hips and ghosting over your wet pussy.

Yoga instructor! Geto who notices you giving him the cutest puppy eyes. You never break eye contact with him as you spread your legs wide, take his hand in yours then place it on the spot that's aching for him the most..

"Sorry...It felt a little warm. maybe because of the stress.." you drift your eyes away only for them to meet his again, cheeks squeezed between his fingers.

"Aww, is that so ??"

"Yeah.."

"don't you worry love. I'mma take care of it"...

Yoga instructor! Geto who's now face buried in your cunt cause 'he needs to relieve your inner tension'. His silky tongue is smoothing its way between your folds you and shamelessly making out with your pussy lips. His eyes are smiling at you as he releases your clit with the cutest "pop" sound.

Yoga instructor! Geto who's now pounding you in a full nelson with your legs on both sides of your head. His large hands keep your head still as he promises you he's gonna chase all your tension away.

"hnngh..how does it feel now, cupcake? ah-fuck.. is the stress gone yet?"

Yoga instructor! Geto who tells you to come more often, because he won't be charging you for your private sessions anymore.

[gymqueensusa]

6 Pack Abs

Best Exercises for 6-Pack Abs for Women

Getting well-defined abs requires a combination of strength training, core exercises, and a healthy diet. Below are the best exercises to help women sculpt a strong and toned midsection:

1. Plank (Forearm or Full)

Targets: Core, abs, shoulders, and lower back

How to do it:

Get into a forearm or full plank position.

Keep your body in a straight line from head to heels.

Engage your core and hold for 30–60 seconds.

Tip: Avoid sagging your hips or raising them too high.

2. Bicycle Crunches

Targets: Upper and lower abs, obliques

How to do it:

Lie on your back with hands behind your head.

Lift your legs and bring your right elbow to your left knee.

Switch sides in a pedaling motion.

Perform 3 sets of 15 reps per side.

Tip: Move slowly for better muscle engagement.

3. Reverse Crunches

Targets: Lower abs

How to do it:

Lie on your back with knees bent and feet lifted.

Use your core to lift your hips off the floor.

Slowly lower back down.

Perform 3 sets of 12–15 reps.

Tip: Avoid using momentum; engage your abs instead.

4. Russian Twists

Targets: Obliques and core

How to do it:

Sit with your knees bent and feet slightly off the ground.

Hold a weight or medicine ball.

Twist your torso to the right, then left.

Perform 3 sets of 20 twists (10 per side).

Tip: Keep your back straight and core engaged.

5. Leg Raises

Targets: Lower abs

How to do it:

Lie on your back with legs straight.

Slowly lift your legs up until they’re perpendicular to the floor.

Lower them back down without touching the ground.

Perform 3 sets of 12–15 reps.

Tip: Keep your lower back pressed into the floor.

6. Mountain Climbers

Targets: Full core, cardio boost

How to do it:

Get into a plank position.

Bring one knee toward your chest, then switch.

Perform for 30–45 seconds.

Tip: Keep your core tight and move at a steady pace.

7. Hanging Leg Raises (Advanced)

Targets: Lower abs and hip flexors

How to do it:

Hang from a pull-up bar.

Raise your legs to a 90-degree angle.

Lower them back down slowly.

Perform 3 sets of 10 reps.

Tip: Avoid swinging; use core strength to lift your legs.

Additional Tips for 6-Pack Abs:

✔ Maintain a Healthy Diet – Reduce sugar, eat lean protein, and consume healthy fats. ✔ Stay Hydrated – Drink enough water to help with fat loss and digestion. ✔ Incorporate Cardio – Running, cycling, and HIIT workouts help burn excess fat. ✔ Be Consistent – Train your abs 3–4 times a week for the best results.

Try these exercises regularly, and with proper nutrition and consistency, you’ll be on your way to achieving toned, sculpted abs! 💪✨

[nana-kom]

hiiii I was just binge reading all your fics and I still can't get enough so I'd love to request something if you're open to it!

how about Changbin who used to work out but now he's so fat that he can barely walk or even stand up. His friends Chan and Jisung convince him to go to the gym with them (Changbin has to ride a mobility scooter instead of walking), knowing he's too fat for the equipment but thinking it'll be hot to see him try (especially with his huge belly hanging out of his gym clothes hehe).

Jeongin is a personal trainer at the gym who is secretly a feeder, and he gets really turned on trying (and failing) to help Changbin work out. Finally he rubs Changbin's belly and tells him fat piggies like him shouldn't exercise anyways, they should only relax and keep eating. Changbin gets turned on by that too.

I would looooove to read something like this in your amazing style if you want to! thank you!!!

Hiii !

I did my best I really hope you’ll like it !

💜💜💜💜

Just An Other Cheat Day

As Changbin watched Chan and Jisung lifting weights and doing their exercises, he couldn’t help but think about the good old days. He smiled, remembering the times when he used to join them as he was the leader of them. Today, he was just a spectator, much to his delight—and especially his stomach’s. It had all started subtly: skipping a day, then a week of exercises, then a month. A few cheat meals a week, then a bit more. Fast food couldn't hurt, right? Then protein shakes without going to the gym didn’t seem so bad either, maybe it was even better this way—and maybe two of them were even better. Of course, his body had started to change. Maybe he had started feeling heavier when moving, noticing his belly peeking out from under his t-shirts, and how his thighs rubbed together as he walked. Maybe his double chin was much more visible, though he tried to convince himself otherwise. And perhaps he was just at the beginning of his physical transformation.

Changbin had always loved food—no one could take that away from him—but he was also passionate about fitness. So why had he stopped? Changbin had grown tired of beauty standards and exhausting himself daily with workouts for mediocre results when his true pleasure came from a hearty meal at the end of the day. Slowly, he had given in to the joy of food—not just eating, but gorging himself. Stuffing his stomach until it was way too full to put anything else in his mouth, except for dessert. He loved dessert so much: pastries, sugar, greasy donuts—he loved to eat and gorge himself. He loved falling asleep with a full belly, gently rubbing it, not hiding the pleasure it brought him. He loved seeing his belly so full and ready to burst, and how his clothes were all becoming too tight as his body grew enormous.

At first, the changes had been subtle, but now, Changbin couldn’t hide how big, wide, and even obese he had become. He had completely let himself go, and he enjoyed every second of it. He loved struggling to get up, fitting through doors, or bending over. He loved feeling his belly hang in front of him when he walked, brushing against his legs. He loved seeing his chest get bigger, imagining trying to wear bras to relieve his back. Yes, he used to be fit and athletic, but being fat was so much more satisfying that he wouldn’t return to his old life for anything. Changbin's body has grown significantly over time, becoming large and round with noticeable weight gain. His belly is one of the most prominent features, large and heavy, hanging over his waistband, even making it difficult for him to see past it. It visibly bulges, straining against his clothes, causing his shirt to ride up, often exposing the lower part of his stomach. His chest, too, has grown softer, with his pecs taking on a fuller, rounder shape, giving them a slightly saggy appearance. His arms, once muscular, are now thick and soft, with noticeable layers of fat even on his hands. His thighs are equally large, rubbing together as he walks, and his movements have slowed due to his increased size. Every step seems labored, and even standing up from a seated position leaves him breathless, with sweat forming quickly from minimal exertion.

That morning, his two friends Chan and Jisung had convinced him to come back to the gym with them. At first, Changbin had been confused by their request since he hadn’t set foot in a gym for over a year, but his friends had been persuasive, offering protein shakes and pastries to reward him for coming along. Luckily, their gym was just down the street from their apartment. After about thirty minutes into Jisung and Chan’s workout, Changbin, who had found it increasingly hard to walk—and mainly out of laziness—had recently acquired a mobility scooter, which made getting around much easier. On his mobility scooter, his massive frame barely contained by it. His belly, impossibly large, spilled over the sides of the scooter, and his thighs pressed tightly against the seat. His cheeks were round, his double chin was more than evident now. His face was round and full, and his belly rested heavily on his lap, the scooter carrying him smoothly to the gym club as if it was his second skin.

Changbin eventually arrived at the gym, drink in hand, watching his friends do what he hadn’t been able to do in a long time. He had ridden his scooter all the way to the gym, and once he got there, it took him several long minutes to get off before sitting on a bench near Jisung and Chan, pulling at his t-shirt where his large belly was starting to peek out.

"Hyung, you should try this machine, it’s pretty easy!" said Jisung, pointing to the elliptical next to him. Changbin swallowed hard, knowing full well he wouldn’t be able to get on it.

He then made his way to the machine, taking several long minutes just to get up from the bench, already sweating from the effort of standing. He tried to lift his leg onto the machine, but it was too heavy to raise that high, and his belly got in the way. He reached for his stomach to lift it, but all his efforts were only exhausting him even more. Jisung then whispered something discreetly to Chan.

"Told you, it would be hot..." he said with a smile, turning his gaze back to Changbin, who was still struggling to get on the machine and gasping for breath, too preoccupied to notice Jisung's words—or that a cute boy was approaching him.

"Need help?" came a voice from behind, and Changbin turned to face Jeongin. Changbin remembered hanging out with Jeongin a lot when he was still fit. For the past few years, Jeongin had been working here as a personal trainer, and since the last time he saw him, Changbin could definitely say that Jeongin had changed too—his arms were much more muscular, not to mention his shirt tightly hugging his abs. Changbin swallowed again, trying to catch his breath.

"I...it’s...it’s difficult to get on..." said Changbin, looking away, realizing that deep down, this situation was exciting him.

"Don’t worry, Bin, we have easier things...for people like you..." said Jeongin, biting his lip and smiling before telling Changbin to follow him into one of the small private rooms. Jisung and Chan exchanged a smile before going back to their workout, pleased that their mission had been accomplished.

Changbin arrived in a small room, which had a treadmill and some floor exercise equipment. Jeongin helped Changbin onto the treadmill and started it at the lowest speed. Soon, Changbin began to sweat, feeling his heart race faster and his breathing become short.

"Stop it...please...I can’t!" Changbin said in a panic, realizing he was about to fall. Jeongin quickly turned off the machine, and Changbin sat down on a nearby bench, catching his breath, watching the sweat drip down his body. Jeongin crossed his arms and approached him with a smile.

"Of course you can’t... piggy can’t do sports, right?" Jeongin said, and Changbin lifted his head toward him, surprised. He wasn’t sure if his heart was pounding from the exercise or because Jeongin was strangely exciting him. Changbin let out a small moan and nodded.

"I’m too big..." Changbin said, pouting slightly. Jeongin stepped closer, grabbing his chin to lift his head.

"You’re not big, Hyung, you’re enormous. Your whole body is fat, even your hands are fat. You’re a real piggy now. Sweating just from walking a little and can’t even get on the elliptical. What happened to my most faithful client, mmh?" Jeongin asked, leaning down towards Changbin before starting to touch his belly.

"I had a cheat day..." Changbin replied, watching Jeongin touch him, beginning to moan as he felt Jeongin’s hands on his prominent belly. A part of him was relieved that his belly was so big it hid his erection.

"A cheat day? I assume every day for the past few years has been a cheat day, right? You must spend your days eating and filling that belly, getting bigger and bigger. What’s your next goal, pig? Being unable to walk? Or being too fat to even feed yourself? Big boy will definitely need a hand, right?" Jeongin said, sliding his hand under Changbin’s belly to grab his member and begin stroking it.

"Please... yes..." Changbin moaned, unable to control his urges or the excitement Jeongin was creating in his body. "More..." Changbin pleaded, and Jeongin smiled.

"A pig like you always wants more, right? Don’t worry, I won’t make you exercise anymore. Now you’re going to eat for me, get bigger just for me, and I’ll help you become the hog you deserve to be," Jeongin said, increasing the pace of his strokes on Changbin’s member. Changbin cried out, filling the room with his voice before releasing his pleasure into Jeongin’s hand. Jeongin looked at him with a satisfied expression.

"You did so well for me, good boy. You seem tired from all that exercise. Let me give you a treat," Jeongin said as he stood up, letting Changbin catch his breath and regain his senses.

"I’m hungry..." Changbin said, looking at his belly, which hung over him as his shirt had ridden up completely.

"Don’t worry, fatty, I’m gonna make sure you’re never hungry by my side. Just constantly full... and horny..." Jeongin said, gazing at Changbin, who smiled, satisfied with where his future was headed by Jeongin’s side. Jeongin then smirked as he watched him struggle to catch his breath, his body trembling from both exertion and the release of pleasure. His belly jutted out heavily, the fabric of his t-shirt bunched up around his chest, exposing the soft, round expanse of his stomach. Jeongin traced a finger along the curve of Changbin’s belly, feeling the weight and softness beneath his touch.

“You did so well for me,” Jeongin say, moving to the corner of the room where a large bag of takeout was waiting since Jisung and Chan had tell him that Changbin will be here today. The rich smell of greasy food filled the air as he pulled out a massive burger, dripping with cheese and sauce, followed by a container of loaded fries and a thick, creamy milkshake. He brought them to Changbin, placing the food in front of him.

“I know you’re hungry, piggy,” Jeongin teased, pushing the burger toward Changbin's waiting hands. “I want you to eat until you’re too full to move, its a pretty good since you have this mobility scooter right ? Keep going for me, okay?”

Changbin’s eyes lit up with excitement as he reached for the burger, his hands already trembling from anticipation. He took a huge bite, moaning softly as the flavors burst in his mouth. Jeongin leaned closer, his voice low and coaxing.

“That’s it, keep eating. You’re going to get so much bigger, and I’m going to make sure of it.” As Changbin devoured the food, Jeongin continued to run his hands over the soft, swollen curve of his belly, feeling it expand with every bite.

“You’ll be completely helpless soon,” Jeongin whispered into his ear, his tone dripping with satisfaction. « Needing me to take care of you…to feed you…to satisfy all your cravings…you’ll be my perfect feedee.”

Changbin’s breath quickened as he stuffed more fries into his mouth, his stomach growing tighter, heavier, and more distended with each passing minute. His eyes fluttered shut, the overwhelming mix of fullness and pleasure leaving him dazed. Jeongin smirked, watching Changbin’s body begin to swell even more, his appetite insatiable, his need for Jeongin growing deeper with every bite.

“Good boy,” Jeongin purred. “You’re going to be the fattest, neediest pig around, and I’ll make sure you’re never without something to eat…and never without me.”

[earthfromadistance]

I went to the forest hills show last night and Let me preface this by saying that as always, Hozier is an absolutely stellar performer and this has literally nothing to do with him. With that being said the venue staff and the crowd vibes were not it.

Forest hills is an outdoor stadium that also doubles as like a tennis arena? I guess is the best way to describe it like U.S opens have been held there. Important thing to know about me is that I am disabled. I suffer from severe chronic pain due to a failed spinal surgery. I have two rods six screws and two cages in my spine. I am unfortunately used to being disappointed by venues.

My friend and I had lower bowl seating which still required us to go up a level of steps. She had pulled her back the night before and I’m…me lmao. So we were taking our time on the stairs bc we’re struggling and also…we’re fat 🤷🏾‍♀️ lmao. One of the event staff at the top of the steps was making fun light hearted conversation with everyone coming up the stairs and then he got to us and he said “this is great exercise for you guys!” And I would love to believe it was harmless but also…we’re fucking strangers and that’s a weird ass thing to say to two heavier girls who are very obviously struggling to get up the steps. Bless the girl behind me who went off on him before I even could(she was like why the FUCK would you say that to them?? And then apologized profusely on his behalf 🥺 and that honestly validated my feelings about it so much.

So then the show starts. And I, like so many other people have been looking forward to this for MONTHS. But from the jump I’m like this crowd has no fucking energy like this man is putting on a SHOW!!! He is such a passionate performer and i was looking at the crowd in GA like yassss girl give us NOTHING!!!

THEN when he did I, carrion I turned to my friend and I was like….am I crazy or are there A LOT of people talking through this? And she was like no it’s definitely not you. Like talking so much through a song that is definitely one of his softer ones to the point where I was like this is literally taking me completely out of the moment. This was a sold out show on the LAST night of this leg of the tour like if you wanted to have an annoying ass conversation with your annoying ass friends y’all could have done that at home for free??

It actually made me sad bc he deserved such a better crowd. It felt like so many people were there just to say they went to a Hozier show without actually caring about the fact that they were at a Hozier show. And not to be Like This but I blame it on too sweet’s success with the TikTok girlies(like it’s what the song and Hozier deserve but did they think he was just gunna play that on loop all night??) I won’t say it ruined my evening(that came later with some rampant ableism from more forest hills staff) but I will say that it made me a little sad especially when I know there are people who would have killed to be there.

[freeonlineworkouts]

Kettlebell workouts

The Ultimate Guide to Kettlebell Workouts: Build Strength, Burn Fat, and Boost Fitness

Kettlebells are one of the most versatile pieces of fitness equipment, offering a unique combination of strength training, cardio, and flexibility in one dynamic tool. Whether you're a beginner or a seasoned athlete, kettlebell workouts can help you build muscle, burn fat, and improve overall fitness. In this article, we’ll explore the best kettlebell exercises, workout routines, and tips to maximize your results.

Why Kettlebell Workouts Are Effective

Kettlebells are more than just weights—they’re a full-body training tool. Here’s why they’re so effective:

Functional Strength: Kettlebell exercises mimic real-life movements, improving strength and mobility.

Cardio and Strength Combined: Many kettlebell exercises elevate your heart rate while building muscle.

Core Engagement: The unstable nature of kettlebells forces your core to work harder.

Versatility: You can use kettlebells for strength training, HIIT, or mobility work.

Time-Efficient: Kettlebell workouts often deliver results in less time than traditional workouts.

Top 10 Kettlebell Exercises

1. Kettlebell Swing

How to Do It:

Stand with feet shoulder-width apart, holding the kettlebell with both hands.

Hinge at the hips and swing the kettlebell between your legs.

Thrust your hips forward to swing the kettlebell to shoulder height.

Sets/Reps: 3 sets of 15-20 reps.

Muscles Worked: Glutes, hamstrings, core, and shoulders.

Pro Tip: Focus on hip drive, not arm strength.

2. Goblet Squat

How to Do It:

Hold the kettlebell close to your chest with both hands.

Squat down, keeping your chest up and knees tracking over your toes.

Push through your heels to return to standing.

Sets/Reps: 3 sets of 10-12 reps.

Muscles Worked: Quads, glutes, and core.

Pro Tip: Keep the kettlebell close to your body for better balance.

3. Turkish Get-Up

How to Do It:

Lie on your back with the kettlebell in one hand, arm extended.

Roll onto your opposite elbow, then hand, and stand up while keeping the kettlebell overhead.

Reverse the movement to return to the starting position.

Sets/Reps: 3 sets of 5 reps per side.

Muscles Worked: Full body, especially shoulders, core, and hips.

Pro Tip: Move slowly and focus on stability.

4. Kettlebell Clean and Press

How to Do It:

Start with the kettlebell on the floor, hinge at the hips, and grab the handle.

Clean the kettlebell to your shoulder, then press it overhead.

Lower the kettlebell back to the floor.

Sets/Reps: 3 sets of 8-10 reps per side.

Muscles Worked: Shoulders, triceps, and core.

Pro Tip: Keep your wrist straight during the press.

5. Kettlebell Deadlift

How to Do It:

Stand with feet hip-width apart, kettlebell on the floor in front of you.

Hinge at the hips, grab the kettlebell, and stand up.

Lower the kettlebell back to the floor with control.

Sets/Reps: 3 sets of 10-12 reps.

Muscles Worked: Hamstrings, glutes, and lower back.

Pro Tip: Keep your back flat and core engaged.

6. Kettlebell Snatch

How to Do It:

Start with the kettlebell on the floor, hinge at the hips, and grab the handle.

Explosively pull the kettlebell overhead in one fluid motion.

Lower the kettlebell back to the floor.

Sets/Reps: 3 sets of 6-8 reps per side.

Muscles Worked: Full body, especially shoulders and hips.

Pro Tip: Practice the movement with a lighter weight first.

7. Kettlebell Lunge

How to Do It:

Hold the kettlebell at chest level.

Step forward into a lunge, lowering your back knee toward the floor.

Push through your front heel to return to standing.

Sets/Reps: 3 sets of 8-10 reps per leg.

Muscles Worked: Quads, glutes, and hamstrings.

Pro Tip: Keep your torso upright throughout the movement.

8. Kettlebell Row

How to Do It:

Place one hand and knee on a bench, holding the kettlebell in the other hand.

Pull the kettlebell toward your hip, squeezing your shoulder blade.

Lower the kettlebell with control.

Sets/Reps: 3 sets of 10-12 reps per side.

Muscles Worked: Back, biceps, and shoulders.

Pro Tip: Avoid twisting your torso during the movement.

9. Kettlebell Windmill

How to Do It:

Stand with feet wider than shoulder-width apart, holding the kettlebell overhead in one hand.

Hinge at the hips and lower your torso toward the opposite foot.

Return to the starting position.

Sets/Reps: 3 sets of 6-8 reps per side.

Muscles Worked: Core, shoulders, and hamstrings.

Pro Tip: Keep your eyes on the kettlebell throughout the movement.

10. Kettlebell Figure-8

How to Do It:

Stand with feet shoulder-width apart, holding the kettlebell with both hands.

Pass the kettlebell in a figure-8 pattern around and between your legs.

Sets/Reps: 3 sets of 30 seconds.

Muscles Worked: Core, shoulders, and grip strength.

Pro Tip: Keep your core tight and movements controlled.

Sample Kettlebell Workout Routines

Beginner Routine

Kettlebell Swing: 3 sets of 12 reps.

Goblet Squat: 3 sets of 10 reps.

Kettlebell Row: 3 sets of 10 reps per side.

Kettlebell Deadlift: 3 sets of 12 reps.

Intermediate Routine

Kettlebell Clean and Press: 3 sets of 8 reps per side.

Kettlebell Lunge: 3 sets of 8 reps per leg.

Turkish Get-Up: 3 sets of 5 reps per side.

Kettlebell Windmill: 3 sets of 6 reps per side.

Advanced Routine

Kettlebell Snatch: 3 sets of 6 reps per side.

Kettlebell Swing: 4 sets of 20 reps.

Kettlebell Figure-8: 3 sets of 30 seconds.

Turkish Get-Up: 4 sets of 5 reps per side.

Tips for Effective Kettlebell Workouts

Start Light: Begin with a lighter weight to master the form before progressing.

Focus on Form: Proper technique prevents injuries and maximizes results.

Warm-Up: Perform dynamic stretches and light cardio before starting.

Rest and Recover: Allow 48 hours between kettlebell workouts for muscle recovery.

Mix It Up: Combine strength, cardio, and mobility exercises for a well-rounded routine.

Benefits of Kettlebell Training

Increased Strength: Builds muscle and improves functional strength.

Fat Loss: High-intensity kettlebell workouts burn calories and boost metabolism.

Improved Mobility: Enhances flexibility and range of motion.

Better Posture: Strengthens the core and back muscles.

Time Efficiency: Delivers a full-body workout in less time.

Conclusion

Kettlebell workouts are a powerful way to build strength, burn fat, and improve overall fitness. By incorporating exercises like kettlebell swings, Turkish get-ups, and cleans into your routine, you can achieve a lean, strong, and functional body. Whether you’re a beginner or an advanced athlete, kettlebells offer endless possibilities for challenging and effective workouts. Grab a kettlebell and start swinging your way to better fitness today!

References

McGill, S. M., & Marshall, L. W. (2012). Kettlebell swing, snatch, and bottoms-up carry: Back and hip muscle activation, motion, and low back loads. Journal of Strength and Conditioning Research, 26(1), 16-27.

American Council on Exercise (ACE). (2016). ACE-sponsored research: Kettlebell workouts. Retrieved from www.acefitness.org.

Tsatsouline, P. (2006). Enter the Kettlebell! Strength Secret of the Soviet Supermen. Dragon Door Publications.

By following this guide, you’ll unlock the full potential of kettlebell training and take your fitness to the next level. Happy lifting!

[k--havok]

The Ghost & The Machine Snippet

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Characters: Dragoon, Specter (mentioned) Word Count: 1655 Warnings: Mentions of torture and violence. Graphic depictions of sex. Mating/heat cycles/rutting. Rating: M Summary: Dragoon's patience wears thin as he faces his upcoming rut.

A small character-study I banged out in one sitting. First draft with no editing so pacing may be off and there may be typos. This was mainly practice so I thought I would share!

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Dragoon grit his fangs, the tip of his segmented tail lashing back and forth as he paced through the garden.

Despite the sunny day, with fat and fluffy clouds hanging low in the sky as a light breeze ruffled the blooming flowers which surrounded him, he could not stay still.

He could feel it. Deep in his gut. No, lower than that.

His rut. Unlike the beautiful day which surrounded him, he could feel it like a storm in the air. All-encompassing. A dark shadow. The tension within him grew moment by moment, threatening to break at any time.

Snorting furiously, Dragoon tromped up the stone-carved steps into a small gazebo, plopping himself down on the wooden planks.

The stained glass overhead painted swirls of color across the wood; cool tones of blues and purples punctuated with the warmer and friendlier golds and oranges. Normally, watching the dust catch in the different colors brought a calmness to Dragoon. He would watch in rapt attention as the motes did their dance, the usual frustration he housed melting away.

But with his rut oncoming, it did not matter what he did. No amount of breathing exercises or grounding would help him here. No aromatherapy, warm bathes, or any of the other bullshit his doctors pushed on him would help.

No, there was only one thing that would stop the oncoming rut. Female, preferable, but Dragoon was not picky.

He was infertile. He knew this logically. But his body did not seem to agree with this basic fact of life. And thus, his hormones continued to brew right below. Pumping through whatever veins he had left, both biological and mechanical.

Just the mere thought of sex. No, not even the thought. The barest whisper brought heat pooling even lower, hardening him.

Another guttural growl rumbled in Dragoon’s chest. “Damn this. Damn this. DAMN this,” he chanted, a crescendoing snarl ending each statement. He dug his over-sized claws into the wood, gouging long, hard marks into it.

Although annoying at the best of times and dreadful at the worst, normally his rut would not cause Dragoon such fury. It would impede his life for the week, causing him to seek out relief in any way he could. Sometimes, he could reach out to old contacts who were willing to spend a night or two. Other times, he prowled the streets, desperate to find someone to lay with; whether he had to pay or not did not matter to him.

When all else failed, Dragoon had his own dolls within his chambers. They were not alive. Just avatars of real life. But the sex dolls were better than his own cold, clawed hand.

But this time, he was not alone with his droids. No.

Even now, although she was not present in the garden, Dragoon could scent her.

The slight tang of magic, like the faintest taste of ozone. The sharp squeeze of lemon and linen. The sweeter, lighter notes of melon.

Specter.

The strange half-elf who somehow wormed her way beneath his being, taking place where he had a heart at one point. Her closed-lips smiles when she got to try something new. The way her eyes sparkled with both surprise and joy whenever he gave her anything; even meals.

He even enjoyed the way she looked up at him, craning her neck back so she could capture the sight of his visor despite the lack of the same humanoid emotions she had. And when she realized such, her eyes would slip down the length of his suit, her gaze seeking his tail to try and figure out what he was thinking.

Always searching, that one. Curious, but holding it back. He wished she would open up more and allow all her questions to pour from her lips.

He also wanted to touch her breasts. But Dragoon supposed that was quite normal considering the situations he found himself in with her.

Normally the surge of need was one he could redirect into something else. He would pull away from it, changing his thought process to, quite literally, anything else. But right now, his mind was playing in a loop. Like a scratching record player stuck on the needle.

He could not get his mind to wander away. To stop.

He had seen Specter’s breasts before. Twice, in fact. And the image was burned into his mind. Her creamy pale skin. The dusting of several dark moles on her chest. The rosiness of her nipples.

How would they harden beneath his touch? His tongue? He would have to be gentle with her. Oh so gentle. His suit was not meant for love, but destruction.

Even with the others he hunted for during this time, he never promised to be gentle. In fact, it was quite the opposite. He always made sure to grab onto anything else besides his partners least he render their flesh into ribbons.

Dragoon could not count the amount of times he bent metal bed frames with the strength of his hands. Dug his claws into the wall so hard he found purchase on the studs.

Not to mention the sheets and bedding he had shredded.

His partners were always on their stomach. He did not want to see their expressions as they watched a monster fuck himself into oblivion. Like some sort of beast or animal.

Yet, he wondered if Specter would finally flash her flat teeth in a smile as he positioned himself inside of her as she lay on her back for him. Would her eyes sparkle, her mouth falling open in pleasure as her entire body flushed with need as he thrust into her over and over again? Would her legs hook around his hips, her body stretching out as he chased both their orgasms into infinity?

Their orgasms. Not just his. A strange distinction for Dragoon. But he yearned to know how her mouth would form his name as she came around his cock.

And her thighs. Her beautiful, thick thighs. How he ached to see them slicked with the sweat of effort, her own juices flowing out of her, and the trails of his own remains after he fills her over and over again. They would tremble around him, her body on the brink of breaking before he takes her yet again, claiming her as his.

“Fuck,” Dragoon hissed. His cock ached where it pressed up against his suit, hard as metal and throbbing with need. His knot was so sensitive it almost hurt.

Despite the many ruts Dragoon had suffered through, he had never knotted someone before. Yet, in his fantasies, he could imagine Specter staring up at him with lidded eyes, her lips wet as she ran her tongue across them, hungry for him.

Would she even fit on his knot?

Well, if you fuck her enough, she’ll be able to take it, Dragoon thought to himself wildly, reality bleeding away. Yes, he would fuck her over and over again until she was nice and prepared for him. Until she was so slick, so empty, and so needy for him she would be begging for it.

And yet, she would still have to stretch around it. Dragoon could see her arching up off the bed, grasping for him, trying to settle him deeper into her. It would not take long after that.

In his mind, there was no threat to Specter’s clear skin. He could gleefully grab her hips, dragging her closer. He could make her entire body tremble for him as he palmed her breasts, his claws toying with her hardened and sensitive nipples. He could run his long, sharp tongue across her cheek until he found her mouth, where he would slip his tongue into her, a bastardization of a kiss. He could fuck her as hard as he wanted without threatening to shatter her pelvis.

And he could empty himself inside her, keeping her on his cock and knot for hours until she could swell with his child.

Another fantasy.

Thump.

Dragoon fell back against the wooden floors of the gazebo. Countless gouges in the wood joined him. He stared up through the stained glass. A cloud had passed over the sun, briefly blotting it out, darkening the vibrant colors which surrounded him.

Yes. He would fuck her over and over again. Keep her in his bed. She would only leave to relieve herself and when he would bathe her. At all other times, she would either be asleep beneath the sheets or filled with his knot.

He would never let anything happen to her. She would be his. His mate.

Dragoon jerked up, his suit creaking at how fast he moved. He shook his heavy head back and forth, trying to dislodge the wild and beastly thoughts.

His mate? As if she would ever yearn for something like that. It was… disgusting. Animalistic. Inhuman. Not to mention the image of having her chained to his bed, nude, and begging for him.

Ridiculous. She was not some sort of slave. He would never do that to her. Not her. Not Specter. And she would never want such a life.

She would not want to spend any time in his bed. He tried to kill her. Tortured her. Kept her against her will.

Even now, Dragoon was not sure he could let her go, even if she asked.

She was his. And no amount of scolding himself, of snarling, and growling, could stop that damning word from racing through his mind.

Mine. Mine. Mine. Mine.

No. He could never lay with her. Already, he could barely tolerate the thought of letting her go. If he knotted her. If he spent his rut with her--

Well.

Dragoon never said he was a good man. Nor a man at all. He was a monster. A beast. An animal.

He just hoped Specter would never learn that side of him.

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[not-krys]

40. Plus [Houki, Thea, Clara]

Happy End of May, everyone!

This one was a bit of a rough one, as I didn't have much inspo for the prompt until like the very last minute and I've got a sneaking suspicion it shows in the writing. Not to say it's bad, maybe more rushed? Or that the idea wasn't completely thought through.

However, I'm reminding myself, that that's really the point of doing these kind of WIP Wednesdays, releasing something regardless of the quality as they're only meant as writing exercises, not polished, just something to get the creative juices flowing, and sometimes getting something down is better than... not doing that.

So, with all that said, lets get into the writing. for this one, we've got:

-Houki dismissing a maid that was being mean to her while Nobunaga happens upon the scene.

-Comte taking Thea to her first ball and he introspects a bit because he likes her passion.

-Rio reflects on Clara's wedding day.

------------

"Kiniku, you are dismissed." Houki said calmly, the other maids around her gasping in horror.

"…What?" the maid before her, growled.

"I am no longer in need of your services." Houki said, putting her hands in her haori sleeves. "I have spoken with the head maid as well as Lord Hideyoshi and they are more than willing to help you find other places of employment. I've tried to be amicable, but I do not think this arrangement is a good fit for either of us."

"You're being petty, Lady Houki."

"On the contrary, I would rather not have such hostility in Lord Nobunaga's castle. My other maids have expressed concerns and they are in agreement that here isn't the best place for you."

"Fancy way to say you don't like me."

"You have called me, quote, 'fat cow' and a 'pig' on various occasions to others you thought were companions, behind my back. While cows and pigs are lovely creatures, I would rather not be referred to as such."

"Can't deny what is true."

Houki sighed, closing her eyes as the other maids came to her defense. She held up her arm to stop them.

"That's enough, all of you. Kiniku, please leave this place before I call for the guards to remove you."

"Ha! You think you have power here? Just because your pathetic, weak ass got in with Lord Nobunaga, you think you're so high and mighty! You're nothing but a-"

"Enough." A new, deeper voice joined the conversation. The room immediately frosted over, the other maids lowering their heads. Kiniku looked in the direction of the new voice, terror soon entering her eyes.

"L-Lord Nobunaga!" She fell to her knees, her forehead touching the floor.

Nobunaga crossed his arms, a dark scowl marring his eyebrows.

"Your chatelaine has dismissed you. Leave."

"M-my lord! Please reconsider!"

"I have heard more than enough." His carnelian eyes were lit like twin blazes. "Leave my sight before I consider killing you myself, here and now."

"Spare her, my lord." Houki said, deadpan. "It would not be worth your time."

"You-" Kiniku growled.

"I'll leave first to let her gather herself." Houki said. "The rest of you know your duties."

"My lady!" the other maids scattered as Houki walked out of the room, Nobunaga following a few paces behind her. They walked in silence for a few minutes, finding themselves in the garden. Houki sat on a nearby bench, letting out a breath.

"Speak, Fireball."

"What is there to say? I was merely dismissing a maid as I no longer needed her services. Nothing more."

"She insulted you."

"It wouldn't be the first time someone has insulted me over my appearance, nor is it likely the last time.”

“You sound as though this has happened frequently.”

“In the past, yes. A lady that spends her days reading inspires a surprising amount of jealousy and animosity among her staff, I have found. It’s the strangest thing.”

Nobunaga laughed.

“Only you would see it that way.”

Houki looked at a nearby tree, the branches swaying in the wind.

“More likely, it’s because I’m a stranger here. Not everyone likes change. For a… foreign woman to suddenly appear out of nowhere and to have her suddenly accepted with little to no explanation how she came here or why the lord of the castle and his closest consorts suddenly are fond of her, it’s no mystery why there would be such rancor sown in the ranks, so to speak. Others dislike that I’m not as much of a weakling as my appearance would lead them to believe. In terms of strength of will, at least.”

Nobunaga hummed in agreement.

“You remind me of my younger sister in that way. Physically, she was of no match to any of us. Her strength of will when she wanted something, she was quite formidable.”

“Perhaps she learned from your fortitude?”

“Perhaps. It made her an annoying brat at times.”

Houki thought it best to not comment on that statement.

Comte stepped first out the carriage, his shoes touching the pavement with a soft click. With grace, he turned and held out his hand behind him, holding it out expectantly.

“Ma cherie.” he said, “ready for your first ball?”

A gloved hand took hold of Comte’s, warmth spreading through his fingers. The rustle of fabric soon followed, layers of golden silk and chiffon ruffling against the seat.

“Definitely!” Thea said, stepping down the little steps of the carriage perhaps a little too quickly. “I’m so excited.”

Comte chuckled. “I’m glad.”

“And, thanks for getting me the fabric to make this dress!” She pulled some of her skirt, even the low lights of the night making it shimmer.

“You wear it well. I wouldn’t have been able to tell you were from the future when you’re wearing that dress.”

“There are some tells,” Thea said, wiggling her free arm, “some of the stitching is from modern techniques, but the majority of it should be period appropriate. Sebas was huge help when I was researching.”

“Forgive me and my layman’s knowledge, but it’s a little beyond me to be able to tell the difference.”

“It’s actually pretty easy to tell, if you know what to look for.”

The two continued to walk towards the venue, Thea telling the good Comte about different sewing techniques, modern versus historical methods, and even having a cheeky discussion with him about his tie. Comte was smiling, genuinely so, throughout the party. He even forgot that they were at a party at various times of the night, needing to be reminded that dancing was sort of the point of a ball. He couldn’t help himself, conversing with his sudden guest. He loved listening to people that were passionate about their craft, it was his reason for bringing back the greatest minds of history, to give them a second chance at pursing their passions. And though coming across Thea that day in the Louvre had been a coincidence, it was a pleasant surprise, the events that followed their coincidental meeting.

Now, however, he wanted to make good on his promise to show her a ball of this era, something she had told him she was looking forward to. History was one of her passions, just as it was Sebastian’s. And he, as a pure-blooded vampire that had lived through many years… decades… centuries… finding others so passionate about things he’s personally experienced was a delight for him. It was one of the reasons he enjoyed human company so much. That despite their dismally short lives, their curiosity and eagerness was something to be admired.

-----

Rose petals were flying through the air on this gloriously sunny day, a perfect day for a wedding. Rio thought it was perfect, not too warm, not too cold, and only a few puffy clouds in the sky. He smiled in that afternoon light, after the rush of the morning.

Clara was married now, officially. She had looked so beautiful the entire day. Not that she wasn’t any other day according to Rio, but today, she was especially magnificent. She had rosebuds in her hair, her veil was sheer and delicate. Her dress, white and embroidered with gold roses, shimmered in the sun’s light, like a goddess from up on high. Her eyes were bright and full of love, she looked so happy that Rio could almost feel himself bursting with happiness as well.

He was glad that things had went so smoothly for her. He could wish her nothing but happiness, just as he always had. He was going to tell her later how beautiful she looked, how he could feel the love radiating off of her.

He was glad that she had found her happiness, even if it wasn’t with him.

He’ll admit, it did hurt a little bit, watching her walk towards another man, especially towards the former Lothario that was the seventh Rhodolite prince. A former womanizer that had stolen his beloved’s heart, but, he couldn’t deny seeing how much Nokto loved her too. He even confided him once that Clara felt like the sun to him, how wonderfully honest and caring she was. That though there were still times that even Nokto wondered if she was doing the right thing by choosing him, but still glad that she had.

And, as much as he was loathed to admit it, Rio agreed. The two seemed perfect for one another, in ways that he and Clara weren’t.

Well, just because they were married now didn’t mean that Rio was going to leave the picture completely, he told himself. He had already told Clara that he wanted to stay by her side, in any capacity that he could. He would follow her to the ends of all the kingdoms if she wanted him to, that much was certain. He wanted to be there for the times that Nokto wasn’t. And Nokto was king now, so surely he wouldn’t have much time for her as kingly duties would prevent him from doing some things-

No, no, he shouldn’t be thinking like that. That would be opportunistic and he didn’t want to ruin Clara’s reputation as the new queen. Nobles were already trash-talking about her being a commoner (and that made his blood boil just hearing about the rumors second-hand!), so it was best for him to just support her as best he could, no matter he how much he wanted to put those snooty nobles in their place.

[peakphysiquefit]

Simple Fat Burning Home Workout for Busy Moms

Hey! If you’re a busy mom and find it really hard to make time for yourself, this is for you. I’m going through the same thing — taking care of the house, kids, and everything else. But I wanted to get fitter and control my weight too. So, I did some research and made a simple workout routine that I can do at home.

Why working out at home is the best

It saves time — no need to go to the gym.

You don’t need fancy equipment, just your body.

You can do it at your own pace — start easy and go slow.

It helps burn fat and improve stamina.

Some simple exercises I do:

1. Jumping Jacks

I do them for about 30 seconds. It’s easy — just jump and move your arms and legs.

2. Bodyweight Squats

I do 15-20 reps. Pretend you’re sitting on a chair, then stand back up. It’s great for legs and hips.

3. Modified Push-Ups

I keep my knees on the floor and push up with my hands. I do 10-15 reps. It tones arms and chest.

4. High Knees

Whenever I get free time, I run in place lifting my knees high for 30 seconds.

5. Glute Bridges

Lie down, bend your knees, and lift your hips up 15-20 times. Good for your lower body.

6. Plank

Hold your body straight on elbows and toes for 20-30 seconds. Strengthens your core.

How I do my workout

First, I warm up by moving my arms and legs a bit or walking in place. Then I do all these exercises one after another with little rest, about 2-3 rounds. After that, I stretch a bit so my muscles relax.

Also, I watch my food

I eat healthy with protein, fiber, and good fats.

Drink lots of water.

Try to sleep 7-8 hours.

To reduce stress, I do some deep breathing or meditation.

Be patient with yourself

Results don’t come instantly, but if you keep doing this regularly, you will see a difference in a few weeks. I celebrate small progress and stay motivated.

If you want more tips and easy workout plans, check out my article here: 👉 https://peakphysique.online/weight-loss-exercise-for-female-at-home/ It has lots of simple home workouts especially for women who want to lose weight and stay fit.

So busy moms, take some time for yourself. Small steps can make a big difference. Start today and take care of your health!

[fitnessnirvana]

WHAT'S IS A GOOD GYM ROUTINE FOR BEGINNERS?

There are a ton of simple fat-burning exercises available, especially for beginners. Whatever your fitness objectives, it is critical that you follow through on them and maintain consistency; otherwise, it is unlikely that you will see any noticeable changes.

If you’re looking for a simple gym routine that works and is easy to follow, why not consider the following workouts:

BURPEES (10-12 REPS)

Equipment: no equipment required

One of the best exercises you can do is a burpee. They don't require any special tools or training, but if you work hard enough, you will begin to notice the benefits. We advise warming up with some stretches and aerobics for a few minutes before you begin.

MOUNTAIN CLIMBERS (10-12 REPS)

Equipment: no equipment required

Mountain climbers train your balance, agility, and coordination while working a variety of muscle areas simultaneously. They will support the maintenance of your leg, core, back, and arm gains. Due to their intensity, they will undoubtedly raise your heart rate and burn a significant amount of calories.

DUMBBELL SQUAT PRESS (10-12 REPS)

Equipment: a dumbbell, kettlebell or weights plate

Squat exercises that use dumbbells are especially powerful. In general, squats are a great way to tone your lower body and target a variety of muscle groups, such as your hamstrings, glutes, and quadriceps. They are easily adaptable to suit all abilities and yield amazing results for your general fitness as well. A weight is held against the chest in this variation of the exercise to add resistance to the movement.

KETTLEBELL SWINGS (10-12 REPS)

Equipment: a kettlebell

Swinging a kettlebell is an excellent calorie-burning exercise. With this exercise, you might actually burn up to 400 calories in 20 minutes. Your aerobic capacity ought to benefit greatly from this intensity. Not to mention, kettlebell swings exercise practically every muscle in the body, including the shoulders, back, legs, and core.

Repeat this 2 to 5 times.

[1010lilfoot]

What does Sam’s back anatomy look like? I’m so curious!

Here you are! It's not actually functional in real life, but I like how this looks the best. Logic can be hand-waved away with ~Talent Magic~

Anonymous asked: Does after all her “exercise” throughout the story, does Sam have abs of steel? 👀

She probably does have strong abs, yes! But you can't see a person's abs unless they're flexing and they don't have a lot of body fat, so I doubt we'll ever see Sam's or anyone else's, haha. Out of all the characters, Ambre might be the most buff, so maybe hers...

Anonymous asked: Huh, I was definitely wondering why she wasn’t using her extra arms in that previous chapter! Did Sam have regrets afterwards like “Danggit I coulda used my lower left to grab, or do a double uppercut with two right arms!” ?

She's just happy she came out of it largely unhurt! Sam doesn't think back on battles that much, and currently, she wouldn't consider herself "a fighter" (though she kind of is). TDL is, in many ways, akin to shonen manga, but Sam doesn't know she's a shonen protagonist, haha.

[susantaylor01]

Ways to remove fat from face

There are various methods to reduce facial fat, ranging from non-surgical options to more invasive surgical procedures. Here’s a detailed look at both approaches:

Non-Surgical Methods

Diet and Exercise:

Healthy Eating: Reducing overall body fat through a balanced diet can lead to a reduction in facial fat. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains while avoiding excess sugar and refined carbs.

Exercise: Cardiovascular exercise (like running, cycling, or swimming) and strength training can help burn calories and reduce overall body fat, which includes facial fat.

Facial Exercises:

Cheek Puff: Puff your cheeks and hold the air for a few seconds, then release. Repeat several times to help tone facial muscles.

Jawline Exercise: Tilt your head back, look at the ceiling, and then push your lower jaw forward. This can help strengthen the jawline and reduce fat.

Hydration:

Drink Water: Staying hydrated helps reduce water retention, which can sometimes make your face appear puffy.

Face Massages:

Lymphatic Drainage: Gently massaging the face can help stimulate lymphatic drainage, potentially reducing puffiness and the appearance of fat.

Topical Treatments:

Anti-Cellulite Creams: Some creams claim to tighten skin and reduce fat deposits, though their effectiveness is limited compared to other methods.

Alpine Tea “eats through”57lbs of flab?

Radiofrequency Therapy:

Skin Tightening: Non-invasive treatments using radiofrequency energy can help tighten the skin and reduce the appearance of fat by stimulating collagen production.

Cryolipolysis (CoolSculpting):

Fat Freezing: This technique involves freezing fat cells to break them down, which can reduce localized fat deposits, including those in the face.

Laser Lipolysis:

Laser Fat Removal: This procedure uses laser energy to target and break down fat cells, which are then naturally processed by the body.

Surgical Methods

Liposuction:

Facial Liposuction: This involves the surgical removal of fat deposits from specific areas of the face (such as the chin, cheeks, or neck) using a thin tube (cannula) and a suction device.

Buccal Fat Removal:

Cheek Reduction: Buccal fat pad removal is a surgical procedure aimed at reducing the fullness of the cheeks by excising the fat pads located inside the mouth.

Facelift (Rhytidectomy):

Full Face Lift: A facelift involves removing excess skin and tightening underlying tissues to create a more youthful and contoured appearance. It can also help reduce facial fat by tightening the skin and underlying tissues.

Neck Lift:

Submental Liposuction or Surgery: A neck lift or submental liposuction can address fat deposits in the neck area, which can contribute to an overall slimmer facial appearance.

Kybella Injections:

Deoxycholic Acid: This non-surgical treatment involves injections of deoxycholic acid, which helps dissolve fat cells under the chin, reducing the appearance of a double chin.

Both non-surgical and surgical methods have their advantages and considerations, so evaluating all options and seeking professional advice is crucial to achieving the best results for your individual needs.

[schizodiaries]

I’ve haven’t really opened up about this on this blog because it isn’t schizoaffective related. But I hope you all don’t mind that I vent a bit about this. In addition to mood and psychotic issues, I also struggle a lot with body image and poor eating habits. It’s apparently not severe enough to be considered an eating disorder, but it’s pretty heavily influenced by decades of diet mentality and internalized fatphobia.

(More under the cut, but I’m putting a content warning for mentions of weight and dieting, as well as potential disordered eating habits.)

I’m overweight. In fact, on my medical records, it says I’m obese according to my BMI. It wasn’t always that way. I used to be quite thin, maybe even underweight. But ever since the pandemic/lockdown, and ever since taking antipsychotics, my weight changed rapidly and dramatically.

I’m trying not to see this as a bad thing, but fatphobia is not easily unlearned especially if it’s been instilled at such a young age. Not only that, but because my weight change happened so suddenly, it came with some health issues. Prediabetes, for one, and some mobility issues too. Being at a heavier weight so suddenly has put so much strain on my legs, feet, and lower back, and walking up and down the stairs has become painful and a struggle for me. I can’t move around, turn my body, or bend over as easily as I used to, and it’s causing me a lot of stress physically and mentally.

Now for the social aspect. As we all know being fat is looked down upon in society. Especially in female bodies. I was already aware of the insanely fatphobic standards that women are often held to but I haven’t been on the receiving end of that until now. I have also gotten so many hurtful comments from family members and people close to me about my weight. The worst one I got was from an older, non English speaking relative who wouldn’t even call me fat to my face. She had to say it in her native tongue and direct it to my parents, while I was clearly in the room. What she doesn’t know is that though I don’t speak my family’s language, I can understand just enough to know when someone is saying “Jesus, she got fat!”

That encounter was the last straw for me. I knew at that point I needed to lose weight, by any means necessary. I put myself on countless diets, tried intermittent fasting, dusted off my fitness watch, forced myself to go on walks despite the pain, weighed myself multiple times a day, and started counting calories. At first, it worked, and I started to see some weight change. My mom commented that i was “getting my figure back.” I was being praised for all my work. But the process was slow. And it wasn’t enough, for anyone. Not my parents, not my doctor, not me.

I gained all the weight back and then some because my heavily restrictive eating habits came back to bite me in the ass and I was so hungry to the point of overeating to compensate for the lack of food. I got burnt out from exercise and became sedentary. My plan had failed, and I am now at my highest weight I’ve ever been. My doctor put me on Metformin, a medication typically prescribed to treat diabetes and PCOS. But it can also cause weight loss. My doctor strongly suggested i take the medicine, and even lamented my thinness on my behalf. In her words, “You used to be so skinny!” I am now at the highest dose of this medicine, which has given me gastrointestinal issues, and I still have not noticed a change in my weight.

I’m trying my best to keep a positive mindset about this. I’m trying to stay body positive, to love and accept my bigger body, and to embrace my change in weight as just another part of getting older. But it’s so difficult. My struggle to move my body like I used to, the nonstop comments I get from family members and healthcare professionals, the fact that I keep outgrowing every new clothing item I buy for myself and having to buy new ones every few months. It’s making me depressed, and angry.

I’ve reached out to my therapist already, who referred me to an eating disorder specialist who subsequently determined that I don’t have an eating disorder. They then referred me to a dietician, where I learned about consistent and balanced eating. I attended webinars about eating skills, body image, and rejecting the diet mentality. I’ve put in the effort to fix my relationship with food and body image. And I’ve certainly made a lot of progress in that regard. But I’m still fat. And the people in my life make it a point to remind me of that frequently.

Today I spoke to my mom about the pain in my lower body. She offered little to no sympathy, and told me to just lose weight and it will go away. She later sent me an Instagram reel about water fasting. I know she’s just trying to help, but i think this hurt more than it helped. The instagram reel I found to be particularly triggering, as now I am highly considering doing a water fast to lose weight.

The only person closest to me who hasn’t made any kind of negative comment about my heavier weight is my boyfriend. He has consistently been my biggest supporter throughout my weight journey. Except for when I relapse. Whenever he catches me restricting or starving or skipping meals, he expresses disappointment and accuses me of “giving up” and “not trying hard enough” to recover. Which is a huge slap in the face considering I’ve been putting so much effort into changing my relationship with food - seeing a dietitian every month, reaching out to an ED specialist, attending webinars about food and body positivity. But apparently, to him, if I relapse at any point, then all that effort would have been for nothing.

So I don’t know what to do anymore. If I try to accept and love my bigger body, my weight stays the same, and I’m bombarded with comments about my body. If I decide to do something about it and end up relapsing, I’m scolded by my boyfriend for “giving up” and “not trying hard enough.” If I reach out to doctors or family members about my weight they just tell me to lose it. But if I try to lose it, I fall back into unhealthy habits. I’m in a real damned if you do, damned if you don’t situation.

It’s hard for me to say what I really want to do without feeling like I’m promoting unhealthy habits. So I will just keep it to myself and hope that my efforts will have some results. Until then, I think I’m going to do things on my own terms and not listen to what any family member or medical professional has to say about my body and relationship with food. I’m going to do what I think feels right to me and my body. And I’ll do it by whatever means necessary.

[therookieroad]

The Rookie Road: A Beginner's Guide to Workout Wisdom with Kirby Repaja

In the ever-evolving fitness world, getting started can feel like navigating through a jungle of information. Overwhelming, to say the least, especially with so much conflicting advice floating around the internet. Introducing Coach Kirby Repaja, someone who's been in the trenches of fitness for over six years as a professional bodybuilder.

So, whether you're a complete beginner or a seasoned gym-goer looking to level up your game, his insights will resonate with you. His passion for fitness is infectious, his knowledge is invaluable, and his commitment to helping others achieve their goals is unwavering.

Who exactly is Coach Kirby Repaja? He has been in the field for quite some time, and being so has made him accumulate a following. He now coaches many people to help them in their journey. For credentials, he is the Champion of the IFBB Nationals of 2022, 2nd Place in the 2022 IFBB Nationals Open Teens, and 5th Place in the BHC 2023 Junior Division. He has allowed us to dive into his world and see what he has in store for us today.

"What were the most impactful and significant moments in your journey?"

In retrospect, he recalls the turning point that shaped his path:

"The most significant moment in my journey was back when I got my first champion in the IFBB Nationals, where it was my men's physique debut. I survived at that prep even though I had a low budget then."

Coach Kirby explores the particulars of diet for weight management, emphasizing the significance of customized strategies suited to each person's physique and goals, using this milestone as a source of inspiration. "Regarding weight loss and weight gain, it depends on your weight, activity rate, and current physique," he says.

"The secret to it is to be consistent."

Coach Kirby does, however, provide a general rule for losing weight or fat:

"Make sure to be on a calorie deficit and hit your macronutrients."

When paired with consistency, this structured strategy is the core of successful weight management programs. At the same time, he recommends a calorie surplus while keeping adherence to macro-objectives for individuals trying to gain weight or develop a lean body.

Considering budget and accessibility, we asked him about what he would recommend to individuals striving to meet their dietary needs on a budget.

"For me, it is the basics, especially if you are only a student who budgets his money. Chicken breast and eggs are two basic sources of protein and essential nutrients. This is very sustainable and effective. You can get your protein intake and fats there. For your carbohydrates, you get them in rice, oats, or sweet potatoes."

He spoke.

Next, we asked Coach Kirby his thoughts on the never-ending debate about what weightlifting and calisthenics provide better than the other. This is the wise advice he gave based on firsthand knowledge.

"The decision between weightlifting and calisthenics is based on personal tastes and aspirations."

He says.

"Both can be combined to produce a well-rounded exercise program."

He recommends a balanced approach to muscle stimulation when designing an exercise program.

"For beginners, four exercises for big body parts in the upper and lower body are optimal."

he says. He also added that one should do at least 2-3 exercises for small body parts such as the arms and shoulders.

To end the interview, we asked him one final question:

"What is a quote or saying that you would like to impart to those just starting in their workout journey, and why this specific quote/saying?"

"Love and trust the process." He emphasized the quote by saying it is very one-to-one with the journey someone takes in the fitness world. There is no rushing it; whether you like it or not, there will be days where progress feels stagnant and slow, but the point of all of it is to learn and hone your body to its best version. There is no rushing the process; you must let it take its course to see your efforts bear fruit. And so,

"Love and trust the process."

[body-hiit-workout]

6 simple exercises will help you tighten your abs in just 15 minute

If you are among those people, that you are dreaming of losing the stomach muffin top, then you will need to undertake the abs challenge that today’s article has prepared for you because the stomach fat is something that is easy to be gained, but it is very hard to get rid of.

This challenge is quite simple and all you have to do is follow the instructions that will be presented to you. And after 4 weeks you will see positive noticeable results on the stomach.

First of all, you must remember to work your stomach at least 3 times a week, drinking plenty of water and incorporating healthy foods. That’s why you should start doing these exercises to tighten your belly.

So, follow the instructions:

1. For obliques: Lateral Plank

Start with a side plank position. Place your arm on the floor, keeping it straight and in line with your shoulder. Lean your leg on the same side to give you support. Using the arm and leg on the opposite side, try to get your elbow and knee to touch and then return to the starting position. This is a double round because you have to do both sides.

Perform 5 sets of 20 repetitions each side.

2. Stretch arms and legs on the floor

You should stand in the same position as in the picture and perform 5 sets of 20 repetitions without stopping for about 25 seconds. Remember to do this once a day, rest one day and then increase the number of repetitions.

3. For lower abs: V Ups

Lie on your back. Extend your arms and legs. Raise your arms as you raise your legs and try to touch the tips of your toes with your fingertips. Return to starting position and repeat. Perform 3 sets of 20 repetitions.

4. Plank

If you are just starting to get in shape, is not necessary to use weights, but if you stay in the same position, wait one minute and after two weeks increase by 10 seconds.

5. Mountain Climber

To start with, you can do 5 sets of 20 repetitions without stopping. This exercise should be done once a day with a rest day once a week.

6. Sit ups

Lie on your back. Bring your legs to an angle of about 90 degrees. Spread your legs slightly and try to touch the space between them with your hands as you stand up. Perform this exercise quickly for best results.

You can do 20 repetitions of 3 sets

Share this exercises with all friends.They will thank you later when they burn belly fat!