#core exercise

[basicfit]

COPENHAGEN PLANK

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

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

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

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

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

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

Checkout: 10 Plank Alternatives to Build Lifelong Core Strength

[stayfitknowledge]

Boost core strength with these essential Pilates exercises designed to enhance stability and tone your core muscles.

[robertasgym]

15 Precise Core Exercises to Reduce Belly Fat

Working on your core can be a great way to feel more confident and improve your overall strength. These 15 focused exercises are designed to help you target your midsection, making your core stronger and helping to reduce belly fat over time. It’s all about taking small steps and staying consistent, and you'll start to notice changes that go beyond just appearance—like feeling more energized and balanced in your daily life.

As you continue with these exercises, you’ll likely find that your body feels more supported, and your posture might even improve. The journey is about progress, not perfection, and every bit of effort you put in helps. Stick with it, and celebrate the little victories along the way!

These exercises are all about helping you feel more confident and comfortable in your own skin. It might not happen overnight, but with patience and dedication, you’ll see those results. Stay positive, and enjoy the journey. Good luck and have fun! ❤️💪

**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!

[dumbbellguider]

Strengthen Your Core with These Top Exercises

A strong core is essential for overall fitness and health. Not only does a strong core improve posture and balance, but it also reduces the risk of injury in daily activities and sports. Here are some of the best core exercises to incorporate into your workout routine:

Plank: The plank is a classic core exercise that engages multiple muscle groups, including the abs, back, and shoulders. To perform a plank, start in a push-up position with your hands directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for 30 seconds to a minute, or as long as you can maintain good form.

Bicycle Crunches: Bicycle crunches target the obliques and rectus abdominis, giving you a complete core workout. Lie on your back with your hands behind your head and legs lifted, bent at a 90-degree angle. Bring your right elbow towards your left knee while straightening your right leg, then switch sides in a pedaling motion. Continue alternating sides for 12-15 reps on each side.

Russian Twists: Russian twists are great for targeting the obliques and improving rotational core strength. Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly, keeping your back straight, and clasp your hands together. Twist your torso to the right, then to the left, while keeping your core engaged. Aim for 12-15 reps on each side.

Mountain Climbers: Mountain climbers are a dynamic exercise that targets the entire core while also providing a cardio boost. Start in a plank position and alternate bringing your knees towards your chest in a running motion. Keep your core engaged and your back flat throughout the movement. Aim for 30-60 seconds of mountain climbers.

Dead Bug: The dead bug exercise is great for strengthening the core while also improving coordination and stability. Lie on your back with your arms extended towards the ceiling and legs lifted, bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor, keeping your lower back pressed into the ground. Return to the starting position and repeat on the opposite side. Aim for 12-15 reps on each side.

Conclusion

Incorporate these core exercises into your workout routine to build a strong and stable core. Remember to focus on proper form and technique to maximize the effectiveness of each exercise.

[getfitgoodvibes]

Exercise Core & Lower Abs - Floor Camera | GFGV

[thewriteadviceforwriters]

Random Writing Prompts For Your Next Story | For Writers

If you need some inspiration for your next story, current WIP or even for scenes for your book. Here's a compilation of random things for you all.

A single rose petal, an ornate pocket watch, a stack of weathered letters, the scent of lavender

Candlelight flickering, a raven's feather, a worn leather satchel, an old family photograph

Frost-covered windowpanes, a gilded mirror, the taste of cinnamon, an emerald ring

A glass unicorn figurine, the sound of violin music, a tarnished key, a faded floral dress

Shifting sand dunes, the crash of ocean waves, a vintage compass, a tattered mappaemundi

Dancing fireflies, the smell of freshly baked bread, a silk ribbon choker, a velvet-bound journal

Flickering gaslight, a regal peacock feather, a stack of vintage postcards, the caw of a lone crow

Moonlight on still water, the feel of worn denim, a bronze astrolabe, the faint taste of honey

Dusty rose petals, the crackle of an old record, a leather-bound tome, the soft glow of a crystal ball

Distant thunder, the gleam of polished silver, a withered sprig of lavender, the weight of a family heirloom

[basicfit]

COPENHAGEN PLANK

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

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

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

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

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

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

Checkout: 10 Plank Alternatives to Build Lifelong Core Strength

[shiftlalou]

me and my older brother that doesn’t exist (here)

[robertasgym]

Rapid Flat Belly Workout - Exercises to reduce belly fat & strengthen the core

If you’re working on getting a flatter belly and a stronger core, this Rapid Flat Belly Workout can help you reach your goals. These exercises are specially designed to target the belly area, helping to reduce fat and tighten your core muscles. You’ll feel the difference as you build strength and tone up your midsection.

This workout isn’t just about losing inches around your waist; it’s also about feeling healthier and more confident. By sticking with this routine, you’ll notice improvements in how your clothes fit and how you carry yourself. It’s a simple but effective way to work towards a stronger, more defined core. Remember, progress takes time with the Rapid Flat Belly Workout - Exercises to reduce belly fat & strengthen the core. Each workout is a step toward your goal, so be proud of every effort you make. Stay positive and keep pushing forward. Good luck and have fun!❤️💪

**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!

[dumbbellguider]

The Best Core Exercises for Building Strength and Endurance

[diana-andraste]

Akrobatische Spielereien

Ray und Eddie, Kabarett der Komiker, Willy Pragher, 1938

[getfitgoodvibes]

Push Ups & Shoulders Workout Variation | GetFit Goodvibes

[rottenpumpkin13]

Sephiroth: quiet midnights, gleaming steel, faint incense smoke, the scrape of a whetstone, books lined perfectly on a bookshelf, cold rain against bare skin, polished black leather, bitter ginger tea at dawn, weighted blankets in winter, sharp ice crystals, scratched classical CDs, weathered angel statues with missing wings, sharpened pencils in neat rows, morning fog over empty streets, delicate frost patterns on windowpanes, steel-gray skies before snow, silent films in empty theaters, cat footprints on documents, mathematical equations, unopened mail, clean sword oil, abandoned chess pieces, mint tea leaves.

Genesis: spilled red wine on white papers, chipped maroon nail polish on piano keys, gold bangles clinking against wine glasses, vintage vinyl at dusk, steaming mulled cider with cinnamon sticks, smudged eyeliner after theater rehearsals, leather-bound books with gilded edges, dark chocolate with sea salt breaking under his teeth, dog-eared poetry collections, playing cards scattered across silk sheets, cherry candy staining his tongue red, cologne bottles on antique vanities, melted red candle wax on love letters, fresh ink bleeding through parchment, caramelized apple pie, packed jazz bars at 2am, velvet curtains, stage makeup, worn dance shoes, red leather gloves, theater tickets.

Angeal: petrichor on summer mornings, fresh ground coffee beans, sunrise training sessions, polaroid cameras with worn straps, mismatched lucky keychains, pencil sketches in margins, old photos in cracked leather wallets, soup simmering on stovetops, buzzing radio stations between cities, dappled sunlight through garden leaves, evening cicada songs, autumn leaves crushed underfoot, soft worn flannel shirts, pressed flowers, acoustic guitars, wrinkled maps with coffee stains, soil under fingernails, homemade bread, herb gardens, worn pottery, recipe books, wooden spoons, patched jeans, morning dew, pocket knives.

AGS: loud laughter, discarded pizza boxes, arguments dissolving into jokes, snorted milk, tangled legs under a blanket, whispers in a packed room, empty mugs littered around a table, quiet yawns, bitten apples, ring tones, a half-finished puzzle scattered across the floor, a messy kitchen, heads on each other's shoulders, rock-paper-scissors, scattered dice, sour candy, bumping elbows, the glow of a tv screen, borrowed hoodies, stolen phone chargers, dirty dishes, arms around shoulders, inside jokes.

[afitterbrittany]

Leg day routine as I’ve lost 90 pounds and continue to work on toning and getting closer to my goal weight

I posted my arm day routine a couple of weeks ago so I figured it's time to post my leg day routine just in time to do it tomorrow morning. I also incorporate some core exercises into the second circuit.

Just like every morning at the gym, I start out with 10 minutes on the treadmill. For leg day I do incline 8.0 at 3.8 mph.

My first circuit of exercises is using machines. I like using machines because even though I've been doing this for a while, they ensure that I maintain the proper form. I do each exercise three times in a circuit alternating between 1,2, and 3 for each set of exercises. 

Exercise 1 is the leg extension machine. I do 15 reps for the first two at increasing weights of 70 then 85, and on the 3rd set I do it at 85 until failure. 

Exercise 2 is the hip adductor (pushing the machine extensions towards each other). I do 15 reps at 200, 15 at 215, and then until failure at 215.

Exercise 3 is the hip abductor (pushing the machine extensions away from each other). I do 15 reps at 190, 15 at 200 and then until failure at 205. I love that the machines have 5lb increments so I can always push myself even if it's just 5lbs more.

My second set of exercises is done over by the giant wall of mirrors. I get 2x 20lb dumbbells, a 25lb plate, the 15lb kettlebell, and an exercise mat for this circuit. I do 3 sets of each exercise, again going through them like a circuit.

Exercise 4: I start off with 12x RDLs with the 20lb dumbbells. I don't like using the smith machine for this so I opt for using free weights. A key component of the RDL form is treating your hips like a hinge and as you go down, visualize closing a door behind you with your hips/butt. I stop when the weights are just below the middle of my shins. Be careful not to bend your knees too much otherwise it takes the engagement off your glutes. I do the same amount of reps and weights for all 3 sets right now.

Exercise 5: 30 second plank, 45 second plank, 1 minute plank (or until failure if I'm feeling it)

Exercise 6: I'm not sure what to call this exactly but it's like a kneeling leg lift. I am on all fours and I do each leg 15x, extending one leg straight behind me then pulsing it as high as it goes to the ceiling, tapping the floor, and then back up.

Exercise 7: Single leg kick into fire hydrant. 15x each leg. I am still on all fours, one leg kicks backwards and as I bring it back in, instead of doing a second kick immediately, I open my bent leg sideways into a fire hydrant move. Make sure to squeeze your glutes at the top when you reach the end of your mobility.

Exercise 8: Rainbow leg lift. One leg at a time, 15x each leg. Tap as far right as you can on the ground with your toes and then touch as far left as you can, making a sweeping or rainbow motion with your leg as you go. Repeat 15x then swap legs.

Exercise 9: Russian twists. I do 20x with the 15lb kettlebell, tapping it on the ground on each side of me.

Exercise 10: 20x glute bridge with the 25lb plate on my stomach. (Picking up the plate to put on me makes me realize what a feat it is to not be carrying that weight around with me all the time, it's insane to think about)

Exercise 11: 15x sumo squats with the 15lb kettle bell

After 3x of this second circuit, I do some stretching and I'll get on the treadmill to cool down if time allows. These 2 circuits usually take me about an hour-ish to complete.

I will try to film my second circuit tomorrow and make some gifs of the exercises since I may not have done the best job describing them.

[witchybitchypeachy]

Glow Up Tips

retinol, every night. start with a gentle one. I find the resurfacing retinol from Cerave very good. been using for 2 months and I never wear foundation anymore.

SPF, EVERYDAY, EVEN WHEN YOU'RE NOT LEAVING THE HOUSE.

cut out carbs and fried foods and sugar.

protein dense diet.

drink lots of water and try to reduce alcohol consumption.

talk daily walks, for an hour or more.

take Vitamin D supplements and Magnesium.

deep core exercises and Pilates

Olaplex and K18 used together if you have damaged hair. MAGIC

glycolic acid on your heels and calluses

glycolic acid on your armpits once a week instead of deodorant.

hand lotion whenever you wash your hands.

Biafine on super dry skin.

dead sea clay mask once a week to purify.

monthly massages

keep nails and toenails clean and shaped.