#core strength exercises for lower back

[gotjacobian]

not the first or last time I’ll visit this topic but taking physical skill-type classes sucks so much less as an adult where I’m allowed to say “hey doing X hurts, is that bad and if so can you help me adjust it or give me something else to do”

[technicallyhappyarcade]

How to Incorporate Strength Pilates Exercise into Your Fitness

"Strength Pilates Exercise" is a dynamic fitness regimen that combines the core-strengthening principles of Pilates with the benefits of resistance training. This holistic approach to fitness enhances muscular strength, flexibility, and overall body tone. Through controlled movements and mindful breathing, Strength Pilates Exercise not only builds a strong core but also targets various muscle groups, promoting balance and stability. It's an ideal choice for individuals seeking a comprehensive workout that improves posture, reduces the risk of injury, and increases overall vitality. Whether you're a fitness enthusiast or a beginner, Strength Pilates Exercise offers a low-impact yet highly effective path to achieving a leaner, stronger, and more resilient body.

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[bloomzone]

Wonyoung : Inspired Full Workout Routine

If you’ve ever admired Jang Wonyoung’s long, toned figure and effortless stage presence, you’re not alone cuz same . As one of the most well-known K-pop idols, she maintains a lean yet strong physique while performing intense choreography and balancing a busy schedule. While Wonyoung hasn’t publicly shared her full workout routine, we can get a good idea of what she likely does by looking at the types of training that help idols stay fit in some shows

This workout is inspired by a mix of dance, strength training, and flexibility exercises focusing on toning the body while keeping things light and graceful. If you want to flexibility ... this routine will help you build endurance, improve posture, and tone your body without gaining excessive muscle !

first here are two workout video u can start with:

first | second

ㅤ۪ㅤ۫ ꪆ୧ Warm-up (10 minutes) – wake up ur body!

Before getting into the main workout, a proper warm-up is essential to prevent injuries and improve performance. This warm-up gets your blood flowing and preps your muscles for movement.

1. Jumping Jacks (2 minutes)

Start with classic jumping jacks to get your heart rate up.

Move your arms fully overhead for a full-body effect.

2. Dynamic Stretching (5 minutes)

Leg Swings – Hold onto a chair or wall and swing one leg forward and backward (10 reps each leg).

Arm Circles – Extend your arms to the sides and make small circles, gradually increasing their size.

Hip Rotations – Rotate your hips in circular motions (30 seconds in each direction).

3. High Knees (1 minute)

March or jog in place while bringing your knees as high as possible.

Engage your core for better balance and coordination.

4. Torso Twists (2 minutes)

Stand with feet slightly apart and twist your torso left and right.

This helps loosen up your spine and waist.

ㅤ۪ㅤ۫ ꪆ୧ Cardio & Dance (20 minutes)

Dance is one of the best full-body workouts, and since Wonyoung is constantly performing, we can assume dance training is a big part of her fitness routine. This section will help improve stamina, coordination, and agility.

1. Dance Routine (15 minutes)

Pick a K-pop choreography ( anti fragile by lesserafim or super shy by nwjns are great choices as a start 💀 ).

Focus on full-body engagement, precise movements, and fluidity.

Repeat the chorus multiple times to increase endurance.

2. Jump Rope (5 minutes)

Grab a jump rope and go for steady jumps to burn calories and improve footwork.

If you don’t have a rope, mimic the movement in place.

ㅤ۪ㅤ۫ ꪆ୧ Strength Training (25 minutes)

Wonyoung has a slim yet toned body, which suggests she does low-impact strength exercises that emphasize definition rather than muscle bulk.

1. Squats (4 sets of 15 reps)

Stand with feet shoulder-width apart and squat down as if sitting in a chair.

Engage your core and push through your heels.

2. Lunges (3 sets of 12 reps per leg)

Step forward into a deep lunge, making sure your knee doesn’t go past your toes.

This helps tone your thighs and improve balance.

3. Push-ups (3 sets of 10-15 reps)

Keep your core tight and lower your body in a controlled motion.

Modify with knee push-ups if needed.

4. Plank (3 sets, hold for 30 seconds to 1 minute)

Keep your body straight and avoid letting your hips drop.

This strengthens your core and improves posture.

5. Leg Raises (3 sets of 15 reps)

Lie on your back and raise your legs without touching the ground.

Engage your abs to keep your movements controlled.

6. Bicep Curls (3 sets of 12 reps)

Use light dumbbells or water bottles.

Slowly lift and lower your arms for a controlled workout.

ㅤ۪ㅤ۫ ꪆ୧ Flexibility & Cool-down (10 minutes)

Idols like Wonyoung need flexibility for fluid dance movements. Stretching helps prevent stiffness and promotes long, lean muscles.

1. Standing Hamstring Stretch (1 minute per leg)

Extend one leg forward with your heel on the ground and lean in.

2. Quadriceps Stretch (1 minute per leg)

Grab your ankle and pull it toward your glutes for a deep stretch.

3. Hip Flexor Stretch (1 minute per leg)

Step forward into a lunge and push your hips forward.

4. Upper Back & Shoulder Stretch (1 minute per side)

Interlace your fingers and push your hands forward to round your back.

5. Cobra Stretch (1 minute)

Lie on your stomach and push your upper body up with your hands.

6. Child’s Pose (2 minutes)

Sit back on your heels with arms extended forward for full-body relaxation.

ㅤ۪ㅤ۫ ꪆ୧Final Tips for wonyoung fitness routine

Hydration is key! Drink water throughout your workout.

Don’t overtrain. Wonyoung’s routine likely includes proper rest days.

Consistency is everything. Do this workout 3-4 times a week.

Pair it with a balanced diet. Nourish your body with protein and healthy carbs.

@bloomzone !🍀

[vienssunshine]

The dialogues you write for maki are so goddamn heavenly, please, what is it like when her girl squirts on her glasses (bonus if in the next morning, everyone in the dormitory heard them)? 😣🙏

Just Can't Focus

pairing: Maki Zenin x fem!reader nsfw: semi-public sex, cunnilingus, squirting word count: 1.8k author’s note: thank you so much for the request! you're so sweet!! i had a lot of fun adapting your request into a fic, hope you enjoy! also, maki looked so good in the latest episode. i need her... description: something about watching you train gets maki so riled up.

The day has been long. 

Nothing slows down time quite like having to hold a plank, and Gojo, who’s in charge of training you and your peers today, has been making the hours crawl by with countless strength training exercises. Your core is aching and your legs feel like they’re about to give out, which is why it feels a blessing when your teacher gets a phone call that pulls him away into a meeting with the higher-ups.

“Pair up and find a place around campus to practice sparring while I’m gone,” Gojo instructs, “We’ll meet back up in 30. Don’t forget to have fun!” He waves as he heads towards the school, leaving you and the other exhausted students alone in the field.

Nobara turns her head to you, about to speak, when an arm interlocks with yours. You look to your side to see that Maki has claimed you as her partner.

“Maki!” Nobara huffs, “I wanted to spar with her.”

Maki shrugs. ��Be quicker then.” 

Nobara’s face darkens with a scowl and you hurry to resolve the conflict. “I’ll spar with you next time,” you tell Nobara, “Promise.”

“You better.” She crosses her arms and walks towards the other sorcerers, annoyed she’ll have to partner up with either idiot #1 or idiot #2 (Yuuji or Megumi). 

“Let’s go find a spot,” Maki says, though she begins pulling you off towards a forest nearby, seemingly already having a place in mind. 

Soon you’re past the tree line, and before you can get a word out about the sparring drill, your back is pressed up against a tree and Maki’s lips are on yours. 

It catches you by surprise—Maki tends to be unpredictable, a reason why it’s hard for you to beat her in a match—but it’s instinctive how you fall into the rhythm of her lips, melting into her touch as you kiss her back. Her leg nestles between yours and her strong hands land on your sides, brushing along the curve of your waist as she leans into you. 

“Need you…now,” she mumbles in between kisses, the rasp of her voice confessing desperation. Even though you and Maki have been a thing for a while now, she knows how to mask her true feelings, so until she had you pinned against a tree, you didn’t have a clue that such a need was building up in her all afternoon. 

“Yeah?” you say, resting your arms atop her built shoulders, pulling her closer. “Can’t wait until after training?”

Maki tugs off her uniform jacket, leaving her in the white long sleeve she wears under her uniform, and lays it on the grass by your feet. “No, so come sit down.”

Her mouth is inseparable from yours as she helps lower your body down onto her jacket, and the moment you’re sitting down, she’s kneeled between your thighs, reaching up past your skirt to dip her fingers into the waistband of your black tights. 

“Lift up your hips for me, pretty,” she murmurs against your lips. You listen, and she pulls your tights off, and then your underwear. It’s a little strange, how you’re half-naked in one of the school’s forests, but you have a hard time caring when Maki hooks her arms underneath your thighs and brings her mouth to your cunt.

“Already so wet for me,” she laughs, pressing a kiss to your pelvis, “Have you been thinking about me too?”

“Maybe,” you say, though the evidence speaks for itself. How could you not? For the entirety of the strength training session, all you could notice was Maki. With the way her defined muscles flexed as she worked through Gojo’s ceaseless exercises, it was impossible not to. You had to look over and take in how the effort contorted her elegant features, had to hear how it sharpened her breath. And every single time you glanced over to her, without fail, she was already looking at you.

“You were just as distracted,” you say, trying to keep still despite the sensation of her hot breath fanning against your cunt. “You really should be paying attention during training.”

She smirks. “I think it’ll be easier to focus after I have you cum on my tongue.”

Her warm mouth connects with your folds, forcing a choked gasp from your throat. You rock your hips back and away, caught off guard at how quickly sharp pleasure cuts through your insides, but Maki’s strong arms keep you locked in place. Her eyes flutter shut at the contact and she deeply inhales, finally gratified after wanting to be with you like this all afternoon.

Your head lolls to the side when she begins to move, licking long stripes up from your hole to your clit with a flat tongue. Pulling up the fabric of your skirt gives you an unobstructed view and you watch, eyes lidded, as she pushes her mouth further into your cunt, just unable to get enough. Then she pushes her palms gently against your thighs, opening yourself up further to her. You allow it, legs falling open, and lean back against the tree behind you.

“There we go,” she says, “Relax for me, okay?” 

You realize why when a finger circles the outside of your hole. Maki’s tongue continues to bathe your clit with wet swipes of her tongue, only increasing the amount of slick coating your opening. She uses this lubrication to shallowly slip the tip of her finger in and out of you, stimulating the tight ring of muscle circling your entrance. Then, she lengthens her movements, pushing in deeper with every thrust of her fingers. Your breath comes out shaky. “Fuck…Maki…”

She begins to move her finger inside of you, pushing it up against your walls in a way that has heat rushing to your lower stomach. Your eyes flutter shut and each pump of her finger pushes a soft moan from your lips.

“If you wanted to make it up to me for being such a distraction all afternoon, those pretty noises of yours are doing the job,” Maki says.

She adds another finger, which only makes you call out her name once more in that breathy voice of yours she adores. The pressure is immense, especially with her fingers being so strong and precise. 

“It’s…so much-” you say, pressing your eyebrows together. You don’t think you’ve had Maki eat you out and finger you at the same time before; the sensation is overwhelming. Every harsh thrust of her fingers is complemented by a sweet lick on your clit, a two-front war that makes you feel like you’re losing your mind. Any attempt at escaping the pleasure is nonexistent with Maki’s hold on you, and soon your stomach is twisting, like a violent undercurrent is ripping through your lower half. It’s new, and more intense than you’ve experienced before. 

“Maki I…I feel weird…” you say, squirming. 

“You’re doing great, pretty girl,” Maki responds before diving her tongue into your folds once more.

“I’m serious…Maki…I don’t know…” Your fingers tighten in the grass around you.

“Does it feel good?” Maki asks.

“Feels…s’good,” you respond.

“Then relax, enjoy it.” 

You want to listen to her, you really do, but there’s a hesitant voice in your head, one telling you that if you give in to the pleasure, you’ll be giving in completely. You’re just so full; there’s so much pent-up energy in your body that’s begging to be released. But the more she touches you, the more encouragement and praise leaving her mouth, the less power you have over the force building up inside your core. 

“I feel like I’m gonna…” 

She curls her fingers inside you, pressing against your sweet spot with a force that has your body shaking and seconds away from release.

“Fuck—Maki—m’gonna—“

You’re unprepared when your orgasm hits you, and because it hits you hard, you’re helpless when fluid rushes out of you at the intense sensation. You throw your head back, pleasure rolling through your lower half and being expelled from your body. Unaffected, Maki continues to finger fuck you, only prolonging the ruthless orgasm she’s sending through your body.

“Attagirl,” Maki says, grinning. 

You’re swearing, or moaning, maybe a mixture of both, as the climax pummels your poor body, and you hold onto Maki’s arms for dear life, fingers digging into the fabric of her white long sleeve.

When her movements slow, coaxing you back into reality, the haze washes off and you realize that you’ve squirted for the first time–all over Maki’s face.

You sit up. “Sorry, I didn’t mean to—fuck, your glasses.”

She cuts you off. “It’s hot, pretty. Don’t apologize for something you don’t have to, mkay?” She takes her glasses from her face and rubs the liquid coating them off on her jacket beneath you. 

“I’ve just…that’s never happened before,” you say, still reeling from the sensation.

“Makin’ me feel special,” she says, pressing a kiss to your forehead. Then, she stands, offering you her hand. “Are you okay to walk? Everyone should be regrouping by now. I think if we stay any longer, I’ll want to try to make that happen again.”

“Uh…yeah, let’s go,” you say, grabbing onto it and letting her help you up. You’re still grappling with what just happened; you didn’t even know that could happen. 

Dazed, you find your underwear on the sleeve of Maki’s jacket, uncrumple it, and pull it back up on you.

“Thanks for that,” Maki says, threading her hand into yours for the rest of the walk out of the forest.

You and Maki are the last to join the group. Aside from Gojo, who’s meeting must’ve run long. Guess training ends early today.  

As you walk up to the rest of the sorcerers, Yuuji tilts his head and then points at Maki, “Did you lose your jacket?” 

Your eyes widen as you realize that Maki isn’t wearing it, she’s still in her button-up. Though, it’s not like she could put it back on, your fluids had soaked the material. “I took it off when we were sparring. Guess I forgot it,” she responds.

“Is that why you took off your tights too?” Panda asks, pointing to your bare legs. Heat rushes to your face.

Maki scowls. “Last chance to mind your own or I’ll be your sparring partner next time.” 

“Alright! Okay!” The rest of them hurry off but fail to do a good job pretending they aren’t whispering about the two of you.

“I’ll go grab our clothes and put them in the wash, so you go take a break okay?” She grins. “I hope I didn’t work you too hard.”

“How considerate,” you tease, “But I would prefer it if you came back to my room after doing the laundry. Maybe then you’ll be able to tire me out.” 

“Alright, I’ll see you soon.”

[dazedblackwolf]

Hey pack, here's a set of exercises designed to enhance both mobility and muscle in a way that feels animalistic, powerful, and connected to your species. [this is directed at wolves and canines]

Wolfy Mobility & Muscle Workout Set

Daily Mobility Flow (5–10 minutes)

Do this as a warmup or wind-down. Focus on fluid motion and control.

1. Cat-Cow Spine Flow (1–2 minutes)

* Start on all fours. Inhale, arch back (cow); exhale, round (cat). Think of it as waking up your spine—like stretching in the forest.

2. Beast Crawl Hold (30 seconds x 2)

* Knees hover 1 inch off the ground. Core tight. Picture the moment before the pounce.

3. World’s Greatest Stretch (1 minute per side)

* Deep lunge with twist. Opens hips, spine, chest.

4. Deep Squat Rocks (1–2 minutes)

* Drop into a deep squat. Shift weight side to side. This helps with grounded readiness—like crouching in tall grass.

Wolfy Strength Training (3 times per week)

Aim for 3 sets of each. You can do this bodyweight-only or add resistance if you’re ready.

1. Quadruped Beast Crawls

* Forward, backward, lateral (15–20 seconds each direction). Builds core, shoulder stability, and animal-style movement.

2. Push-Up Variations

* Standard push-ups or inclined if needed. Optional: “Wolf push-ups”—lower slowly, explode up (8–12 reps).

3. Jump Squats / Crouch Explosions

* Deep crouch into leap (8–10 reps). Like a wolf leaping through underbrush. Builds power.

4. Bear Plank Shoulder Taps

* Hold bear plank (knees off ground) and tap opposite shoulder (20 taps). Great for balance, core, and staying light on your paws.

5. Glute Bridges / Hip Thrusts

* Builds powerful haunches. Add weight or do the single-leg version as you level up.

6. Superman Holds

* Lie on stomach, lift arms, chest, and legs. Hold for 30 seconds. Engages posterior chain—feel like you're running full sprint.

Optional Add-Ons

* Sprints (hill or flat): Tap into raw energy. 20-second bursts.

* Tree Climbs or Pull-Ups: Use what’s around you. Jungle gym? Branch? Hang and pull.

* Shadow Prowling: Crouch-walk slowly in a circle. Stealth practice. Builds quads, glutes, control.

Wolf Ritual Cooldown (2–5 minutes)

* Walk barefoot in grass or on dirt if possible.

* Stretch arms wide, let yourself yawn, snarl, or shake off energy.

* End with a breath in the nose, out the mouth—you are the creature, and the earth knows your scent.

[4theitgirls]

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

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

split:

monday: full body strength

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

tuesday: cardio & mobility

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

wednesday: lower body

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

thursday: active recovery

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

friday: upper body

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

saturday: cardio & core work

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

sunday: rest or active recovery

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

[sashi-ya]

𝐊𝐈𝐍𝐊𝐓𝐎𝐁𝐄𝐑 𝟐𝟑 DAY 1: FREE USE Roronoa Zoro 𝘹 𝘍! 𝘙𝘦𝘢𝘥𝘦𝘳

Requested by: anon ➡ sashi our smut queen, can I request a juicy fic for day 1 with zoro and fem! reader? thank youuu ~ tw: mdni. free use. unprotected sex. creampie. dominant zoro as hell. 𝐦𝐚𝐬𝐭𝐞𝐫𝐥𝐢𝐬𝐭

Perhaps it was his very own kink, perhaps it was exactly and just how he really was… impulsive in his own way, deadly, scary, demonic.

Romanticism wasn’t for him; he didn’t even think about it in any case. He wanted you, your body covered in the irony smell of blood and sweat. Fight me and let me fuck you, whenever I want to.

Still panting, with your katana trembling in between your hands and a drop of blood running from your cheek to the commissure of your mouth, you look at him.

Zoro’s yukata only tied by the sash around his hips, hangs loosely. His sweated body, that scar that shines with the argentum bath of a huge moon up above the sky.

“Sex. Now.” he orders, ripping your katana off your hand and throwing it to the side. Because Zoro respects his own katanas, and all of the katanas… but not yours, he doesn’t care about yours.

You take a single step back, is not that you don’t want to please him… is that he is big. Zoro is imponent, Zoro is huge, Zoro is a demon.

Calloused hand lands on your delicate cheek. The thumb cleans the drizzling red fluid over your lips and then it takes it to his tongue. Like a creature whose vital force came from blood, he rejoices with the irony taste of it.

Zoro proceeds, then, to take his bandana off in a swift motion. It’s also covered in sweat, dampened by the hard work of his physique.

As he is a man of few words, and you don’t really need none of them to understand, you ponder if he is gonna use it to cover your mouth this time.

But you were wrong, what he wanted today was to keep you tied to the bamboo stick you couldn’t cut today while training.

“Lift your hands” he commands, pressing them together above your head and against the poorly injured bamboo fibres. Like an expert he passes the black fabric around your wrists and the stick, securing the knot with great strength. His chest, huge and prominent, dances dangerously close to your nose and lips, making you wanna suck, bite, taste, and drink.

When he is ready, Zoro backs up looking at you as a beautiful, crucified prey for a demon to devour. It feels like the bandana might be breaking the bones of your wrists, but still there is some movement that Zoro will use efficiently for his own pleasure.

He smirks, devilishly. Ripping after gloating, the fine silky fabrics that formed your yukata. Freed your breasts, your belly and legs, his hand instantly travels down his crotch.

“I should keep you this way for the rest of your life, like a hole for me to fill” he utters, with extreme calmness and still menacing demeanour in his voice.  

You swallow. If he wanted to, he could. If he wanted to, you would let him do it.

Pumping his dick in between equally massive hands, he comes closer. Zoro first kisses your neck, and as you do you feel the throbbing hardness in between his legs getting pressed against your lower belly.

He bites your carotid, ripping a grunt from your throat in total pain but pleasure. You could swear that your feet are about to become wet from your need of him to fill you up. But you are there for him to use you, freely. Who are you to plead to the Daimyo of Ringo?

“I hope you are tight as you always are” he murmurs in your ear; with the raspy voice he uses for these cases.

You nod, making sure your insides are ready to welcome his violent intrusion.

And as his lips reach for one of your nipples, nibbling with no mercy, his sex search for your dripping wet core.

He growls the moment your walls receive him with spasming, wet and hot sensation. Zoro’s hand slaps the bamboo stick to which you are tied, shaking your whole body.

“Woman… damn you” he protests, as you begin exercising your entrance enough to pump his dick in milking motions. And even if your legs are becoming weaker because of his wide fulfilment, you accomplish your only job; please the daimyo.

His hips, however, take the lead and the ramming becomes violent. Vicious enough to break you in half. Your legs lose the fight against gravity, and you begin to slide up and down as he fucks you.

Zoro scoffs, grabbing you by the back of your thighs. Holding you up, he goes in and out, deeper every time. But it’s not deep enough for the king of hell, and when he is “tired” of holding you in such position, he lifts one of your legs up as if you were a doll.

Your right heel now rests on his chest, while your left leg hangs loosely down. He impales you back again, this time reaching places inside your body that aren’t supposed to be touched.

You moan, louder, perhaps sounding more like a mewling creature than a woman being fucked. And Zoro enjoys it, enough for him to hit your g spot so deadly as a reward.

You feel like exploding around his shaft, and even if you do, he won’t mind. He likes to fuck you until you lose conscious if it’s necessary for him to be satisfied.

And he does. He bites your lip when he can sense the pressure of your womb on his sex, the liquids spreading down his legs. And Zoro doesn’t stop.

Your eyes become white, his endless pumping motions are extending your climax and making your whole body to quiver. And the more you do, the more the green haired samurai fucks you until his own orgasm hits him.

“Ugh… you- take my cum” he growls, lifting your two legs up so that you look more like a container for his seed than a woman to be simply filled.

You can feel his release flooding your overly sensitive insides, getting pumped by his still rams, deep, deep into you.

Your rest your forehead on his strong shoulder, completely out of energy… accepting with a smile that this isn’t the end, and that he will freely use you for the rest of the night ~

taglist: @stephisokay @henrioo @shuzuiikoii @bullbonez @fengxinwifutobecalled @i-started-reading-fanfics-at12 @crimsonlikeshellsing @weebare808 @thestarwasborn @bookandyarndragon @cyberdazetragedy @uzxotic 💖

[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! 💪✨

[madschiavelique]

I’m a gym girlie and I can imagine Jayce and reader dragging Viktor to the gym (or rather Jayce is like cmon let him come and she’s like whatever) for some physical therapy and he’s like woah she got lowk a nice ass…I incorporate way too much of this into my life hope you don’t mind thx 😛

oh my goodness, viktor would straight up melt. there's so much to exploit here

wrote this when i was half awake so sorry if it ain’t good but i had to do smth hihihi

viktor wasn't originally keen on going to the gym, especially when jayce was trying to convince him that working his arms would be a good idea, using the incredible argument that this way viktor could carry more books home.

when he heard from his friend that you would be there though, he wasn't as reluctant, and agreed to come along, telling jayce that he would probably watch or be on the side to read more than anything else.

but when he saw you, in a loose tracksuit and compressed black long sleeve T, he knew he wouldn’t touch his books for the couple hours to come.

jayce had started showing him how to do pull-ups, viktor’s attention far from the subject as he watched you, on the ground doing core strength. his eyes lingered on you, travelling the line of your body almost shamelessly, gliding on every curve…

“vik ? you’re with me ?” jayce checked, tapping him on the shoulder.

“what ?” he came out of hie contemplation, his eyes going from his friend to the bar in the air, awaiting his grip. “ah, yes.” that’s right, the exercise.

jayce repositioned the bar properly for him to reach, and viktor hesitantly grabbed it. he was barely off the ground, just a few centimetres above ground so that he could gently set his feet on it if he wanted to get down.

“perfect,” jayce smiled, “i’m gonna be here in a minute, gonna grab a water bottle.”

“wait, jayce-“ but his friend was already gone, leaving him to the dread of inanimate machines and failing at whatever exercise it was.

he had not listened a second to what his friend had said, but he’d figured after several long seconds that hanging in the air was not the goal of it. it must’ve been just like in these kids’ parks, where you have to move from bars to bars above the ground to get to another game.

he tried bringing himself up, with more difficulty than he thought. how the heck did jayce do this without showing an ounce of discomfort ? he had looked absolutely effortless during the few seconds of attention viktor had given him. he tried again, his arms slightly shaking. how could he be this weak ? how could lifting your own body be such a hard task ? he tried again, pressing his lips together as he was already preparing himself to get back on the ground.

“need some help ?”

he stiffened, his head turning to the side to meet you. you’d rolled up your sleeves, arms crossed over your chest as you looked at him expecting his answer. you looked beautiful, hair a bit messy, your stance confident.

“i…” he didn’t know what to say, accepting his defeat against a simple bar of metal, or accepting his defeat in front of you.

“let me help.” you sighed, disappearing from his peripheral vision as you came behind him.

“what are you-“ his own question was cut by the answer of your warm fingers on his waist, gently grabbing him and maintaining him.

“you’ve got to place your hands wider,” you said, your thumb resting on his lower back. “they’re too close.”

you’re too close, he thought, warmth building up to his cheeks as he followed your advice.

“that’s it, now take a deep breath.”

i can’t, my heart is beating too fast just from feeling you. but still, he tried yet to do so.

“now when you’re going to exhale, you’re going to bring yourself up.”

he did so, and he could feel you helping, carrying him a bit for him to get his chin to the level of the bar.

“good, let’s try that again.” you encouraged.

so he did, again, and again, and again, trying his damn hardest not to solely focus on the feeling of your hands on his back and grabbing like that, until he asked to be brought back down.

he turned to you, regaining his breath slowly.

“thank you,” he managed to huff.

you nodded, understanding. his eyes couldn’t meet yours for more than half a second, the lingering feeling of your warm fingers wrapping around his waist omnipresent on his mind.

“hey,” you both turned to jayce who was just back, pointing with his thumb to the ring, “take me in a fight ?”

you smirked, “as if it was even a question.”

viktor followed you both until he sat in front of the ring, you both putting on your gloves. and the friendly fight started.

you had this determination in your eyes, this anger in your fists as you punched the targeted jayce, the sweat beading on your forehead gracefully as his glove barely managed to brush your side.

you located a punch in his tummy, bending him down under the shock as you locked your legs around him and made him fall to the ground.

“abandoning yet, talis ?” you breathed, an amused smile spreading on your lips.

maybe viktor should consider coming with you both at the gym more often.

[technicallyhappyarcade]

Core Strength: A Comprehensive Guide to Improving Your Core Strength

Achieve optimal fitness with enhanced core strength. Our comprehensive guide covers the best exercises, workouts, and yoga poses to build a strong and stable core. Discover effective strategies to improve posture, prevent injuries, and excel in various activities. Whether you're a beginner or an experienced fitness enthusiast, our expert tips and insights will help you develop a solid foundation of core strength. Unlock the benefits of better balance, reduced back pain, and enhanced athletic performance. Elevate your fitness journey today with our proven techniques for building core strength from the ground up.

[galaxy-fleur]

A short lil' blurb on Chris helping you with your exercise. I need him to motivate me to do my daily crunches. He'd probably make a great trainer.

700 words.

"Five... Six... Seven... Oh, come on, you’re the one who asked me for help, don't back out of it now. You're doing great. I believe in you. Just focus on your breathing."

You could only huff in reluctant defeat as you pushed yourself to raise up over and over despite your muscles protesting against it, begging you to flop back down onto the mat and stay there. Preferably for a good hour or two. You were never good at crunches. Even push-ups were more preferable in your books.

Granted, it was technically your own fault for skipping on your regular workouts lately. Of course everything was so much harder now. You hated how human body worked sometimes. Chris did tell you that consistency is everything.

Him being so sympathetic and understanding didn't do anything to boost your wounded pride either. But there was no denying that he was a good mentor. He was so well regarded among the new recruits for a reason, after all. Though, you guessed he was going real easy on you. A perk of being his partner. Although it was only a small fraction of the strength you knew he possessed, his hands applied just enough pressure to keep your ankles glued to the mat with no chance of cheating for you. You could see the corners of his mouth twitching upwards ever so slightly as he watched you huff and puff with effort, probably trying to not show too much of his amusement to spare your ego.

Well, not everyone was able to do fifty crunches in less than five minutes.

You panted out with exertion as you raised yourself up again, putting even more added strain on your core muscles as you tried to not get too close to him. Not that it would be a problem. You were just embarrassed. Especially when you were all red in the face and sweating buckets here.

"Stop. I can see you smiling. You think this is funny," you grumbled, shooting him a glare that lacked any real ire behind it.

"Maybe a little," he admitted with a chuckle, the sound light and a bit husky in a way that was so natural. It made your heart flutter, and not just because of the exercise making your blood pump. Damn it, you really wouldn't mind him laughing at your expense if that meant seeing him smile like that. You felt him pat your leg a little in a show of encouragement. "I can feel you tensing every time you go up. You're just making things harder for yourself, you know."

You wanted to groan. Of course he would notice, you weren't being very subtle about it, anyways. You knew he was just trying to guide you along and help you out with doing your best, but those sparks of amusement dancing in his brown eyes just made you want to ditch the exercise altogether and kiss that look off his face.

...Or maybe you just wanted to kiss him. Probably the latter.

"Ugh, fine, fine. How many do I have left, anyways?" You puffed out as you fell back down onto the mat with a small 'oof' escaping you from the air being knocked out of your lungs for a moment. You stared up onto the ceiling, gathering what strength you had. Oh, you were going to kick ass with these damn crunches, and then you were going to enjoy your well-deserved prize. If your muscles wouldn't turn into a jelly.

"Twenty."

"Twenty!?"

This time, Chris didn't hold in his laugh, shaking his head at your peril. "I already lowered it for you, dummy. C'mon, just take your time. There's no rush."

"You're torturing me here, Redfield..." You whined, rubbing your eyes with the heels of your palms.

And just as you were about to reach that cursed twentieth crunch, you felt Chris lean forward, meeting you right in the middle as his lips brushed over yours in a quick, sweet kiss. This time, you didn't fall back down. You didn't need to. Instead, you let out a sigh of relief and leaned into his affection as if it was the best way to ease the scalding tension in your body. And, in a way, it really was. With a smile, you realized that you just caught him slipping up on you.

"Twenty," you announced as you pulled back, giving him an excited but smug grin of your own. "You forgot to count it."

He blinked, seemingly a bit too phased out from that small kiss you shared, before breathing out an impressed laugh.

"Good work, soldier."

[st0rmyskies]

Inquiring minds must know, Stormy!

What are the guys' workout routines? Must know how these men stay (somewhat for a few of them) fit these days.

I wish to know so that way I could (work up to) being strong like them in my own way (well, not as strong as Time. That would be impossible for me lol)

Alright y'know what I fuck with this ask. Not all the boys have a regular routine, of course, but most of them do something. Good luck in your fitness goals, anon!

Warriors - Despite his general dislike of all things sweaty, Wars still does have to keep up a house-husband physique if he's going to act like one. His typical cardio is a brisk walk on the treadmill, and then he's focused on compound exercises to get the most work out of the least mount of exercises--think rows, squats to an overhead press, lunges with a lateral raise, etc. Wars would also kill it in Pilates class and prides himself on having a trim waist.

Sky - Although Guard habits die hard, Sky is so, so grateful he never has to run another mile in his life. He prefers his cardio sitting down, like on the stationary bike or rowing machine, and he limits it to a skinny 10 minutes (usually more like 5). He focuses more on muscle and enjoys heavy lifting, large weights with few reps. It gets the job done quickly, makes him feel like he's done something positive, keeps his strength up for sure, and gives him an excuse to wear comfy clothes more often around the house. Sky is pretty much always 'bulking' and has a soft-strong build. Oh, and those squats??? Chef's kiss.

Wind - He gets all his cardio going up and down the stairs a few times a day to get himself snacks. In all seriousness, though, Wind is more interested in sports than he is working out. When he's not landlocked at the townhouse, Wind is a pretty avid surfer back home on Outset. He'll row a boat out into the surf so long as he gets to fish or hang out with friends. And he's one of the only boys in the house who can waterski, too.

Wild - Other than bouncing around on the dance floor and whisking heavy cream by hand, he's got nothin. And his bare-bones physique is a testament to that.

Champion - Bro, if you think Time's routine is unattainable, don't even think about Champion's. This boy goes six days a week, twice a day, NEVER misses a workout, ever. Period. Mornings are a 2-3 mile run followed by a hefty dose of protein. Afternoons are for more diverse exercises, be it weight training; martial arts drills for striking or conditioning; or plyometric exercises like squat jumps, tuck jumps, and burpees. On his day 'off,' Champion's doing some yoga stretching and balance work.

Four - His work is his workout, really. Four does his fair share of lifting and hauling and dexterity work at his benchtop. His arms are impressive, and those forearms are to die for. Lower body, on the other hand... Don't skip leg day, kids.

Twilight - Works out for fun, not necessarily for the gainz, although he is one of the more regular worker-outers among the boys. One could attribute that to his country upbringing--he's used to putting in a hard day's work--or to being an avid wrestler in high school. As such, his routine maxes out strength, speed, and endurance and is the most well-rounded in the house. He enjoys morning jogs with Time during the week, moreso for the quality time together than the cardio, and he hits the basement gym at least 4-5 days per week focusing on specific muscle groups. His routine includes a warm-up on the rowing machine or elliptical and then either free weights for arm exercises (biceps, triceps, shoulders), some combination of squats/lunges/calf raises/step-ups for lower body, a bodyweight-based core routine, and one day devoted to heavy lifting. Twilight is nothing if not dedicated.

Legend - Yeaaaaaah, no. He'd rather not. He isn't. He might get some cardio in running for his life with Ravio on a given work night, but that's about all he's into.

Hyrule - His exercise is surviving being a doctor. When he's not at the hospital, though, he does engage in some light cardio. See this LMTCOY reference.

Time - His routine is one of necessity, given his work, combining a morning run or interval training (5 days/week, alternating) with weight training (6 days/week) and one weekly long run (6+ miles, depending). When weight training, he focuses on heavy weights and fewer reps, and he's more likely to do more muscle-focused exercises than compound exercises (chest press and crunches versus something like mountain climbers). The one thing he lacks is a comprehensive stretching routine.

Dark - He has a prison routine that he sticks to every day, to this day. Hey, it's cheaper than investing in all that bullshit equipment, although he does have one of those pull-up bars above his bedroom door. It's all bodyweight exercises: push-ups, sit-ups/crunches, squats, lunges, dips, hanging leg raises, and pull-ups. He'll do a shitton of sets in a descending amount of reps (first set 10 reps, second set 9 reps, etc...). It takes up a fair amount of time, sure, but it's a great way to keep those demons at bay.

[neontiger]

strawberry sunsets

☆ MDNI 18+

☆ Donna Troy x fem!reader

☆ Sand, salt air, and kisses under the sun with your girl. A romantic vacation and a hotel on the beach, and some much needed time alone.

✩₊˚.⋆☾⋆⁺₊✧ ✩₊˚.⋆☾⋆⁺₊✧

Waves crash gently, slowly receding as the sun peaks in a cloudless sky. On the horizon, a cargo ship lazes past like a mechanical whale, and for a brief moment, it catches your attention. Then the stars align, and your gaze lands again where it belongs: Donna Troy’s back, sun beating down and accenting fine lines of strength and curves. Her black hair sits atop her head in a messy pile as she rubs sunscreen into the back of her neck.

And you watch from the patio of your shared hotel room. Your own neck aches with a sweet reminder of that morning’s meal: Donna’s thighs around your head, your face buried against her cunt, the only breaths taken ones that were truly necessary.

You watch her turn to lay on her stomach on an extra-large beach towel spread across the sand. Her shoes sit on two of the corners, keeping it from flying away, but the air is too calm, too perfect. As if the universe knows she needs this vacation. Fuck, it probably does know.

Giving up with being a voyeur, you slip on your sandals to join her.

➽──────────────❥

For a moment, the sun is blotted out as you stand over Donna. She picks her head up and squints at you behind rose-colored sunglasses that take up half her face. “Finally,” she says.

You toss down your towel, connect it to hers. “Hey, I needed a nap. Somebody wouldn’t let me sleep in.”

She sits up. “Keep going. No, really, keep it up and I’ll have an excuse to get the cuffs.”

“No arguments.”

She flips open the tube of sunscreen and you move wordlessly to give her your back. The cream is cold, causing you to jolt when it touches your skin, but her hands are warm and firm as they work it in. The sigh from your lips isn’t wholly appropriate, but there’s nobody close enough to hear. Her fingers slip under the strap of your bikini for a moment before dipping lower to your hips.

“Turn around,” she instructs, and you obey, giving her your chest. She holds out the tube of sunscreen for you to take. “Did you really think that?”

You pout, but take the tube and finish applying it yourself as she lays back down.

➽──────────────❥

You can't remember falling asleep until you're being shaken awake under a deepening sky, Donna laughing above you.

“Get up.” She smacks your ass playfully as you bury your head in your arms. “The tide's coming in. We need to move.”

You're reluctant despite the waves licking the edge of your towel, having been ripped from a delicious dream, and it's a struggle to help her collect everything. Towel thrown over your shoulder, you follow her up the steps back to the hotel pool area to rinse your feet free of sand before making your way inside.

The air conditioning is a shock to your system. Goosebumps run up your arms as you shiver in the elevator, and you seek out the hottest thing available, burying your face against Donna's neck as she wraps you in a hug. You're both still sticky with sunscreen and sweat, the smell of both sweet on her skin. It's too much to handle for your sleep-addled brain. Your beach dream sits at the back of your mind and between your thighs; she can't blame you for the kiss placed against her neck, just under her ear.

You brush your hands over her hips, curl your fingers around the waist of her bikini bottoms. She stretches her neck and you obey with another kiss, this one to her throat, sucking gently to leave behind your mark. You can feel her hum of pleasure vibrate on your lips.

“Cameras,” she whispers. You don't care much, but you keep your kisses reserved as the elevator makes the climb up to the eighth floor.

The walk to your room is difficult, your legs jelly and heart burning in your core. Getting the door open is an exercise in self-control.

The levee breaks.

Your back crashes against the soft mattress, blankets still a mess from this morning. Donna's lips meet yours before you find the time to take a breath, but that's fine, that's perfect; instead of oxygen you breathe her in as her body envelops yours. Fingers tangle in hair, slick from the salt air; her teeth graze your bottom lip, bite gently, tug. You chase after when her mouth leaves yours, cupping the back of her head to bring her back. Busy hands shove up the front of your bikini and squeeze roughly, not giving you time to readjust, to control the whimper from your throat.

Donna grins against your lips. This is where you belong, underneath her with all your little noises.

Donna's warm hand leaves your breast, exposing pert nipples to freezing air. You try to sit up to follow her again but she pushes you down by your shoulders and flattens you against the bed before grabbing you by the thighs and pulling you down to meet her better.

You open your mouth to speak but a weak moan comes out, nothing tangible, as she sinks her teeth into your neck. Hard enough to arch your back but not to break skin. She's perfect at walking that line, and all you can do is dissolve under her pressure.

Fingers tug the knots on your bikini, make quick work, and toss the fabric aside. She doesn't bother with her own before diving in again to pepper now exposed skin with kisses. You try to follow her path but don't dare lift your head for a better look, and when her lips wrap your nipple and her gaze flashes up, you've already given in.

Down, down…hot, wet lips taste the salt and sea that clings to your skin. Instinct and deep-rooted need has your thighs opening for her, but she stops at your hip bone and straightens up. Your breath catches in your throat watching as she raises her hands to the back of her neck to untie her bikini top.

As soon as the fabric slips away, you're up, burying against her breasts for your turn. Donna tugs your hair to pull you off. “Did I say you could do that?”

Caught in her grip, you shake your head.

“Lay down.”

Submit. It aches to watch her get off the bed and leave you behind, to open her suitcase on the floor. A moment feels like a millenia before she's at your side again, slipping off her bikini bottoms and letting them fall to the floor. You lick your lips, ready for whatever she's planning, eyes jumping between her and the bottle of lube in her hand.

She flicks the top open as she climbs on the bed again, returning to the space between your thighs. Your entire body is on fire. Either a fever or a sunburn, all her fault, doing this to you. A mess.

“Keep your hands on the pillow,” she says, dripping cold lube on your burning skin. “Move them again and I'll have to tie you down.”

“Not fair,” you mumble, but there's no true argument.

Her fingers slip in the lube, caressing the skin around your aching slit. Touching everywhere but the spot that might bring your release. They slick along your lower lips, dip between for the barest of moments, before slipping upwards again.

“Donna.” You're whining. You hold tight to the pillow case and lift your hips, chasing her touch as it leaves you again.

This time you have to watch as her fingers caress her own skin, where they're not nearly as teasing. Unashamed, Donna slicks lube-covered fingers over her clit and sinks them into her heat. A moan shudders past her lips and it pains you to know you're not the cause of it.

She tosses the lube aside and fixes one of your legs over hers, taking a seat on the other so the two of you are a tangle of limbs. Her slit kisses yours at the same time your mouths meet again. A jolt of electricity shoots up from your core, twisting you into desperate knots that only she knows how to fix.

Slow. Donna's finger grip your elevated thigh as she sets a laborious pace. You can't fight the jerk of your own hips to meet her movements, your core pulsing with the friction, wet with the combined slick of your juices. Heat rises off your skin in waves.

She drags her tongue up your neck. Her movements quicken to match her desperation. No words drip from either of your lips, only heavy panting, tongues tangling, tasting, and the lewd squelch of your bodies meeting. She buries against your neck as she keens, bending your leg down further until your knee hits your ribcage. She can break you in half for all you care.

Forgetting the demand she made earlier, you lift a hand from the pillow and squeeze between your bodies. Donna gasps as your fingers find their destination with ease, immediately applying enough pressure to her clit to throw her off the edge.

“You – ahh…” She cries out against your neck, body tensing and stilling as you work her down, rubbing quick, small circles. At the last second you slip two fingers inside her pussy and thrust. Once is all it takes.

Donna moans, eyes crushed shut and fingers digging into your thigh, as her release drips down your hand. With your thumb you stroke softly at her clit, working her through the aftershock of her orgasm.

Her body deflates atop yours. You pull your hand free to wrench her fingers off your thigh, where they've left behind little pink marks. They'll be bruises in the morning.

“I told you not to pick your hands up,” she says softly.

You gasp. “Oh no. Am I in trouble?”

Donna pushes up on one elbow, elevating her body just above yours. Her hair brushes your cheek. “I'll be nice, since you were so good. But I'm not giving you a third chance.”

She kisses your cheek before making her way down your body. It's not long before your back arches off the bed and your entire body quakes in pleasure under her touch.

[freeonlineworkouts]

Full Body Workout

Here's a comprehensive full-body workout that you can do at home or at the gym. It targets all major muscle groups and can be adjusted for different fitness levels.

Warm-up:

5-10 minutes of light cardio (jogging, jumping jacks, etc.)

Dynamic stretches for all major muscle groups

Workout:

Squats:

Stand with feet shoulder-width apart, holding a barbell or dumbbells (optional).

Lower your hips back and down as if sitting in a chair.

Keep your back straight and knees aligned with your feet.

Push back up through your heels to return to standing. Opens in a new window blog.fizzup.com Squats exercise

3 sets, 8-12 reps

Push-ups:

Start in a plank position with hands slightly wider than shoulder-width apart.

Lower your chest towards the floor, keeping your body in a straight line.

Push back 1 up until your arms are fully extended.   1. musclemagfitness.com musclemagfitness.com Opens in a new window www.fitnesseducation.edu.au Pushups exercise

3 sets, 10-15 reps

Romanian Deadlifts (RDLs):

Stand with feet hip-width apart, holding a barbell or dumbbells.

Keeping your back straight, hinge at the hips and lower the weights towards your shins.

Stop when your back is parallel to the floor, then return to upright position. Opens in a new window weighttraining.guide Romanian Deadlifts exercise

3 sets, 10-12 reps

Overhead Press:

Stand with feet shoulder-width apart, holding dumbbells overhead.

Press the dumbbells straight up towards the ceiling until your arms are fully extended.

Lower back down in a controlled manner. Opens in a new window workoutlabs.com Overhead Press exercise

3 sets, 8-12 reps

Pull-ups or Chin-ups:

Grip the bar with palms facing forward (pull-ups) or palms facing backward (chin-ups).

Hang with arms straight, feet off the ground.

Pull yourself up until your chin is above the bar.

Lower back down to starting position. Opens in a new window healthline.com Pullups exercise

3 sets, as many reps as possible

Lunges:

Stand with feet hip-width apart.

Step forward with one leg, lowering your back knee towards the floor.

Push back up to starting position and repeat with the other leg. Opens in a new window healthline.com Lunges exercise

3 sets, 10-12 reps per leg

Planks:

Start in a push-up position, holding your body in a straight line from head to heels.

Brace your core and hold this position for as long as possible. Opens in a new window www.menshealth.com Planks exercise

3 sets, 30-60 seconds

Cool-down:

5-10 minutes of light stretching

Additional Tips:

Warm up thoroughly before starting your workout.

Choose a weight that is challenging but manageable.

Rest for 30-60 seconds between sets.

Focus on proper form throughout all exercises.

If you're new to strength training, start with fewer sets and reps and gradually increase them as you become stronger.

You can also incorporate cardio into your workout by doing a few sets of cardio between exercises or at the end of your workout.

[sehtoast]

A Good Punishment is its Own Reward (Homelander x Reader Smut)

18+

Word count: 2k

Fic Directory

Summary: Homelander doesn't take too kindly to being smacked on the ass- in public, at least.

Warnings: Vaginal sex, oral sex, fingering, semi-public sex, getting weird with the web holes again, spit

Reader is written as a trans man but is kept gender neutral save for two or so gendered terms. Reader is written in the spirit of my spidersona oc

You knew not to tease.

After all, it was like dangling meat in front of a tiger that’d been starved. But, in the end, could you really complain? Once the aches had faded and he settled against you, could you really complain?

Not at all.

That’s why, as the meeting of The Seven adjourned and Homelander walked past, you took a quick swat at his ass.

The look he gave you sent a chill down your spine, tingling in your core. It wasn’t like you did it when the team would see.

“Hehe,” you chuckle. “Sorry babe, it’s just looking extra smackable today.”

He approaches you in a slow gait, hands behind his back, leather gloves creaking with the restraint he was so carefully exercising. Despite your own superpowered strength, he has you at his mercy in a fraction of a moment. A gloved hand gripping your neck, tilting your gaze up to meet his.

Those beautiful blue eyes that took you back to the clear, summer skies of your youth– that warmed you all the same.

“What, exactly, made you so bold today, hm?” John purrs, teeth bared as though he meant to threaten his prey.

You’ve nothing to say as his free hand snakes down the length of your spandex covered body, moving to press his palm against your heat.

“I could smell how fucking wet you were during the entire meeting…” Homelander murmurs in your ear, breath hot against your flesh as he blows on it. His hand remains at your neck, squeezing to punctuate his words. “Do I really work you up so much? You want me so badly that even corporate bullshit gets you soaked? So long as it’s coming out of my mouth?”

He relishes the way the emotive lenses of your mask mimic the way your eyes widen, though he finds it infinitely more delightful to utilize his x-ray vision to peer through to your reddened cheeks, the way you bite your lower lip in anticipation. You nod breathlessly, and he’s upon you immediately, tearing the mask from your head, tongue parting your lips, the heel of his palm grinding against your clit through your suit.

You moan into his mouth, hips bucking toward him for more.

“John…” you whine, and you feel his lips curl into a devilish grin.

He nibbles at your lip, and suddenly you’re being manhandled onto the conference table, his hands splaying across your upper body, thumbing at the spider emblem on your chest.

“I think you owe me, now…” He growls. “For taking without asking.”

“I couldn’t agree more.” You bite your lip, cunt clenching around nothing as his words settle deep in your core.

He stands expectantly, hands on his hips as he waits for you to pay what you owe.

Your hands are at his belt immediately, dropping the metallic article to the floor without care– for you’re far more invested in stripping his pants away. You slip your hand between the band of his red briefs, simply taking him in a hold for a moment as you wrap your arm around his neck to tug him in for a kiss.

Your tongues dance as you begin to stroke, his cock twitching in tandem with his little moans. It’s enough to drive you insane, but you’ll find your sanity once more when he’s had you in every way he wants– every way you want.

"You like that, don't you baby?" You whisper in his ear teasingly.

His hand is at your neck again, and your breath catches.

“Maybe we should put your mouth to good use,” he rasps, tongue darting out to lick the shell of your ear. “On your knees, little spider…”

You obey, hopping off the table to kneel before him as he shimmies his pants and underwear to his ankles.

“That’s it…” he groans as you grasp him, tongue darting out to swirl the bead of moisture from the head of his cock.

Your free hand strokes at his thigh, the softness of your touch mixing with the heat of your mouth as you take him in, dragging your tongue along the underside of his shaft as you swallow every inch of him. He hisses, and your pride swells.

As does your audacity.

You trail your hand along the curve of his ass, then swat it down in a sharp smack, gripping a handful of the soft flesh to knead.

Your hands are trapped in his grip in seconds, and a leather glove has you snatched by the hair, pulling your head impossibly closer until your nose is buried in the thatch of hair at the base of his cock and you’re gagging around him.

“Thought you’d be fucking cute with that, huh?” He snarls, hips snapping forward to fuck your throat. The hand in your hair jerks your head back and forth, using you to his heart’s content, groaning with each deep stroke.

“Gonna make you regret it,” he promises with a sly smile, ripping you off his cock to stare at him with your lidded eyes, drool dripping off your chin. “Look how fucking messy you are for me. Can’t get enough, can you?”

He grips his cock with the hand that previously held yours captive, and he smacks the length of it on your cheek, dragging it across your lips to paint your face with your own spit.

Your tongue darts out, desperate for his taste once more, but he pulls your head back, cock just out of reach of your wet muscle.

“Bad boys don’t get what they want. Only I get what I want.”

Suddenly, he’s dragging you up from where you knelt, hands seeking out the zippers to your suit– somehow patient enough to strip you properly. He took you in another kiss, strings of your saliva connecting you as you parted.

“Open your fucking mouth,” he commands.

So you do, and he’s using his grip in your hair to tilt your head back to spit in your mouth.

“Swallow it.”

You obey, gulping loudly, and the devious look on his face only becomes more wicked.

“Such a fucking slut,” he praises as he works your suit down your body. “Look how fucking wet you are.”

He’s right, too. As he pulls your underwear down, your arousal clings to your clothes.

You want to say something quippy, to tease him, but your thoughts melt away as his leather clad fingers swipe through your folds, dragging your wetness up to your engorged clit. Your head falls back, and he’s nibbling at your neck, licking and sucking marks onto you– claiming you.

“All for me,” he lilts, tongue dragging up the column of your neck. “Say it.”

“I’m yours,” you whimper, hands gripping in his hair, tongue painting your flesh like a brush on canvas. “Yours…”

As the word leaves your mouth, his fingers sink into you, curving right away to find that spot that drives you fucking wild. His fingers squelch each time he drags them out and slams them back in, fingerfucking you with delight as he watches how your face contorts in bliss.

“Johnny!” You cry out as the pressure builds, hips bucking to chase the sensation, almost there, almost–

“N-No!” You whimper as his fingers leave you, and he’s chuckling.

“Didn’t I tell you? Bad boys don’t get what they want.” He shoves you back to lay on the table, hands gripping your wrists to thumb at your spinnerets.

You yelp at the sensation, still infinitely grateful for his fascination with your previously undiscovered erogenous zone.

“Do you deserve to cum?” Homelander asks, leaning over you with predatory eyes and mussed hair. You swear you see a flash of red in his pupils as he licks the tip of one of his sharp teeth. “Do you deserve to have me fuck you?”

You nod furiously, legs wrapping around his waist to pull him in against his own strength.

“Please…”

He brings one of your wrists to his mouth, dipping the tip of his tongue into your widened spinneret, making you howl, your back arching as the sensation shot straight down to your cunt.

“I could take you apart so fucking easily,” he proclaims proudly. “I could have you any way I want.”

Homelander rocks his hips, sliding the length of his cock up and down your slit. You can see the way his control falters for a moment, pleasure clouding his focus. His brow furrows and his expression softens, and you seize your chance.

“C'mere…” You coo.

As he leans down, you nudge your forehead against his.

“I love you so much, y’know…” Your eyes shut, and you plead through your needy haze. “I need you, baby. I need to feel you in me."

Always so brittle when it comes to affirmations of love, Homelander presses a kiss to your forehead and grips himself, the head of his cock nudging at your sopping entrance.

"Mm," you hum, leaning up to kiss him properly. "Please, Johnny. Please take care of me…"

You can practically see the nickname push him over the edge, and he sinks inside in one push. You swear you can feel him throbbing between your walls, his little moans quivering in the air.

"Damnit," he groans as he bottoms out, gritting his teeth to stave off his release. As he takes a moment, you reach for his hands, slipping the gloves off, exposing him to the world.

To you.

He moves to lean over you, peering down with something utterly carnal in his eyes as he starts to move.

His thrusts start slow, mind still addled from your declaration of love. It always was the most perfect way to pull him back to earth.

You grip at his forearms, his hands grabbing you firmly by the waist as he lets loose, pace increasing by the second until he's driving into you like a madman.

"Fuck!" you hiss, your body jostling with every thrust. Your mind hazes, and you submit to however he wants to use you– pleased that you got what you wanted.

His grip leaves your waist, slender fingers wrapping around your throat, a palm over your mouth to quiet you.

He doesn’t quite know why he stifled your noises, only that the sick sense of control he got from it brought him to the brink. To know he could control you, down to even the sounds you made, was nothing short of fucking ecstacy.

“The only thing,” he pants, “I want to hear out of that fucking mouth is my name. Do you hear me?”

You nod, eager to please him. As he lets go, you make sure the first thing you do is moan his name into the air like a prayer.

“Mmm, fuck!” He pounds into you, fingers traveling down to toy with your clit. He spits on it, using his saliva as lube to glide across that tender bud, relief coming to him as you throw your head back.

“John, oh f– I’m gonna–”

You clench around him, vision tunneling as he keeps the pace with both his hips and fingers. You cry out, each breath spent on his name as you crest higher and higher, bliss overtaking every molecule of your body.

You feel him coming deep inside of you before anything else. Before the whimpers of your own name meet your ears, before his head falls down to rest in the crook of your neck as he ruts through the waves of his orgasm. He’s warm, his breath is hot, and the cock twitching and spurting inside you is delicious.

You come down from your haze first, and you take the time to press a kiss to the side of his head.

“Heh,” you breathe a laugh. “Maybe I should smack your ass more often…”

Despite his groan, you feel him smile against your neck. “Keep it up, and you’ll get much worse.”

You pull him impossibly closer, limbs wrapped around him as his body lays limp against you. Above, Homelander finally cracks, and a lighthearted laugh leaves him. His fingers card through your hair, and he presses a kiss to your cheek.

“Babe, if that’s your threat, I’m gonna do it as soon as we stand up!”

He can hardly wait until you get the bright idea to spank him again.