#exercise helps

[4theitgirls]

mat workouts for when you don’t feel like standing

8 minute pelvic floor workout by eleni fit

10 minute full body by growwithjo

10 minute back workout by pamela reif

10 minute glute bridge burnout by pamela reif

10 minute core by madfit

10 minute full body by pamela reif

10 minute glute bridge burnout by madfit

10 minute abs and yoga by madfit

12 minute booty workout by move with nicole

15 minute full body slow strength by pamela reif

15 minute slow and on the floor workout by madfit

15 minute abs and booty by madfit

15 minute abs and yoga by madfit

17 minute pelvic floor workout by daisy keech

20 minute thigh workout by emi wong

20 minute slow and on the floor workout by madfit

20 minute full body victoria’s secret workout by mary braun

20 minute pilates core workout by eleni fit

20 minute abs by caroline girvan

20 minute lower body pilates by madeleine abeid

20 minute abs and booty by madfit

20 minute abs by madfit

24 minute full body sculpt by coach kel

25 minute barre and mat pilates by fitbymik

25 minute hourglass pilates by madeleine abeid

25 minute full body workout by emkfit

30 minute abs and thighs workout by emi wong

30 minute abs and booty by growwithjo

30 minute pilates by mizi

30 minute beginner pilates by move with nicole

30 minute pilates core workout by move with nicole

30 minute pilates for weight loss by moving mango pilates

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute abs by caroline girvan

30 minute hourglass pilates by madeleine abeid

30 minute beginner floor cardio by ps fit

30 minute abs by madfit

35 minute abs and booty pilates by move with nicole

35 minute full body pilates by move with nicole

35 minute full body pilates by move with nicole

40 minute full body workout by mizi

40 minute full body pilates by madeleine abeid

[mothgenes]

Part 3

Part 1 / Part 2 / Part 3

[linipik]

Exercises for all the homies who want to have a long career drawing.

The true problem with being an artist and drawing all day (as I wanted my whole life) is that human backs are not designed to hold that position, so it is very common for artists and designers to have really stiff shoulder blades, creating a chain of muscle strain towards the arm AND the back... and a lot of pain.

These are some physical exercises for artists and honestly anyone who works at a desk.

(all credit to my physiotherapist)

[thedisablednaturalist]

I think when people think of mental illness and what helps, especially with things like anxiety and depression, the treatment involves pushing yourself. Pushing yourself to get out of bed, to exercise, to take a shower, to go out in public, to order your own food from the cashier, etc.

And because the mental health movement has grown so much, people think that's the default of ALL illnesses. That the only way someone will get better is if they push themselves. That practice makes perfect. That you'll become more comfortable or strong over time the more you do something.

But what people need to realize is, with physical disabilities and chronic illnesses, pushing yourself in most cases is DETRIMENTAL. Pushing yourself past your limits can lead to flare ups or further injury. That's why it's important to know your limits, how certain activities may affect your condition, and learn how to either adapt or get help to complete the activity in question.

Also, most of us are already pushing ourselves. Most of us don't have access to the help or equipment we need. Most of us live in places where we frequently encounter inaccessible obstacles. Most of us NEED to rest.

So please don't try to be our physical therapists or doctors. There are people specifically trained to help us navigate our own conditions and limitations. There are people trained to help us strengthen our body's resilience without causing flare-ups or injury. Do not tell us "it'll be good for you" or "you need the exercise" when we say something is too heavy or too far or when we say we need our mobility aid(s). Your friend with depression may need to be encouraged to get out of bed, but your friend with chronic illness definitely doesn't.

Respect our rest.

[elexuscal]

So just over a year ago, I made a resolution to myself to get better at Fitness, since I was getting older and i knew if i didn't, the Consequences would begin to manifest. One problem? Historically i have always hated working out.

i knew there were two main reasons why: 1. lingering trauma from the usual Fat/Neurodivergent Kid Mistreated In PE Class Experience 2. oh my god it's so so so boring i would rather do anything more entertaining.

So. I'm not an expert, and i'm definitely not a professional fitness instructor, BUT i have genuinely come to not just tolerate but actually enjoy exercise this past year. So if these are any problems you personally have contended with, these strategies May Help.

One: Remove Barriers

a lot of flavours of neurodivergence struggle with switching between tasks and executive function generally, especially towards something you don't find fun. So first you gotta identify any barriers keeping you from exercising, and removing or mitigating them.

For me, a hurdle i recognised is that if I could not easily access the equipment, I was unlikely to use it. honestly if i couldn't see it i would probably forget it was there. So my first order of business was making a Work Out Zone. I unrolled my yoga mat and gave it a near-permanent place in my room. my weights came out of the closet and placed on a low shelf where i could easily access them, as did my resistance band. now they were always Right there.

I also realised something I detested was the general feeling of sweaty clothes, and in particular, having to change out of them. So Gross. so i started scheduling my work outs for in the the morning after breakfast or right before my nightly showers, aka: when I am changing in and out of my PJs. I'll do my routine (mostly) naked and not have to contend with the extra steps and laundry that sweaty clothes bring.

two: secondary entertainment

like i said: i found exercise very boring. and while i've gotten better over the past year, and can find it meditative, i still prefer having something else to catch my attention.

i used to like to put on video essays. but then i realised i was so often pausing my work outs because the particular video ended, or the pace got slow, or the topic turned to something dark and depressing out of nowhere and killed the vibe, so then i had to stop to find something else--

No. You need something that will keep you in the zone, and won't knock you out of it. I didn't used to listen to music much, but this year i took advantage of a Spotify subscription my sister gifted me (😔) and started just putting on upbeat rock, hip-hop, and pop mixes. it doesn't need to be my favouirte music ever it just needs to Keep Going.

i do find the loud, rhythmic music is really good for keeping my pace up, but if music doesn't do it for you, you might find audiobooks or autoplaying favourite old tv shows/sitcoms might scratch that itch.

Three: Find Other Motivators

Or, "if you can't make your own motivation, store bought is fine"

Gameification is really good here. You might be someone who'll benefit from a pedometer or step-counter app. I have a friend who swears by the Switch Ring-Fit, and I've also heard of folks who use games like Just Dance, Zombies, Run! and Beat Saber to rely on the sweet sweet endorphins generated by hitting a high score.

(BUT: do beware the dark side of gameification, which is the risk of demotivation if you don't hit your goals. For example, after doing GREAT on exceeding my step goal for a month, I got hit with COVID. For about a week and a half I was barely moving beyond the kitchen and back. My step counts plummeted, there was no way to edit the record out, and that made it harder to get back into the groove. Be mindful relying too much on gameification!)

Even outside of literal games, there are ways to scratch this itch. I used secondary objectives as a way to encourage me to keep up with my daily walks. Walking my roommate's dog when he was working long days is an obvious one, but we don't always have a furry friend at our disposal. Then I would rely on mini-challenges like, "pick up 10 cool rocks to paint", "fill this bag with wood for the fireplace", "take 10 pretty pictures", or "get to the corner store to get more milk".

And of course, consider team sports! Many folks I've talked to feel having set training/play times with a team that relies on them crucial to keep them on track!

Four: Don't Measure Success By Weight Loss

I know. I know. Easier said than done. It does not help that like 80% of workout resources online are going to mention this. but above all else, you must resist the beast. (and while not as dicey, measuring success by visible muscle gain can fall into a similar trap).

The biggest benefits to exercise are invisible. it improves cardiovascular health, brain function, tissue regeneration, immune system function, lung capacity, energy levels, literally our whole body. no matter what external changes your body does or doesn't go through, you're still going to be benefitting from exercise, and you do not want to get demotivated chasing unrealistic/irrelevant goals.

Instead, to track your progress, focus on questions like these:

How is exercise impacting my mood? Do I feel less stressed or anxious?

Am I sleeping better?

Is my balance improving?

Is my stamina increasing?

Am I becoming more flexible?

Can I lift/carry heavier weights?

Is my breath control improving?

Over the last year, I've seen marked improvements in all of these. My joints don't hurt as much; it's easier for me to to get up and move; I don't get winded as easily; I generally feel more relaxed and cheerful. Those are all amazing outcomes, and I hope that everyone on their own fitness journey can find the same joy there as I have.

[obsob]

autism 2 autism communication

[anna-scribbles]

if the agrestes weren't rich i think that gabriel would be the normal one. like gabe's problem is that he stopped running into natural limits due to absurd wealth and his obsessive nature led him to develop some kind of god complex where he won't accept that anything is out of his control. I think that if gabe was broke again and just simply couldn't afford to go on an international goose chase for ancient magic artifacts of untold power, if he had to work a 9-5 to live and couldn't just disappear into his basement lair to commit domestic terrorism and say evil monologues to himself, then he would be way more normal. he'd just be some guy. he might even let himself have a mowhawk again. but I think that emilie would be way LESS normal if they weren't rich. like emilie needs so many people to be obsessed with her so much all the time in order for her to function. and gabe would still have his toxic codependent obsession with her, sure, but that wouldn't be nearly enough. emilie has to be at the center of the world's spotlight at all times because she doesn't know how to exist if she's not performing. anyway all this to say I am so certain that if the agrestes were not disgustingly wealthy, emilie agreste would one million percent be running a massive family vlogger youtube channel

[prompt-heaven]

100 different AUs

academic au

alien au

alpha/beta/omega au

amnesia au

apocalypse au

artist au

arranged marriage au

assassin au

athlete au

babysitter/nanny au

bakery au

bartender au

billionaire au

bodyguard au

bodyswap au

bookstore au

bounty hunter au

brother's best friend/dad's best friend au

camgirl au

camp counselor au

chef au

circus au

coffee shop au

cowboy au

cult au

dark au

deserted island au

dog walker au

dystopian au

enemies to lovers/rivals au

fairy tale au

fake relationship au

fantasy au

farm au

firefighter au

fisherman au

flower shop au

friends with benefits au

ghost au

grocery store au

guardian angel au

haunted house au

historical au

hitchhiker au

holiday au

hospital au

hunter/prey au

kidnapping au

law enforcement au

library au

lifeguard au

lumberjack au

mafia/mob au

maid/butler au

magic au

master/slave au

mechanic au

mermaid au

model au

modern au

monster au

mundane au

music store au

neighbour au

office/coworker au

paranormal investigator au

pen pal au

pirate au

prison au

private detective au

reincarnation au

road trip au

rockstar au

roommate au

royalty au

scientist au

sex worker au

single parent au

slasher au

soulmates au

space au

spy au

stalker au

stepcest au

street racer au

sugar daddy au

superhero au

surfer au

tattoo artist au

teacher/professor/tutor au

time travel au

treasure hunter au

undercover au

vampire/werewolf au

veterinarian au

vigilante au

wedding planner au

western au

witch au

yandere au

[thatsbelievable]

[4theitgirls]

movement plan: august 19 - august 25

monday: 30 minute pilates

tuesday: 30 minute relax and recover workout

wednesday: 35 minute pilates for your back + 15 minute upper body yoga

thursday: 30 minute cardio with dumbbells + 25 minute strong yoga

friday: 35 minute pilates + 20 minute stretch

saturday: 1 hour yoga

sunday: 1 hour deep stretch

[theangrycomet-art]

Canon Glamrock Bonnie's model was a lot better than I thought it was going to be- but why was he such a light blue?

Edit: hey I do commissions

[natsmagi]

be sure to do your daily training if you can !!! 💪💪💪

[valeria-sage]

Guys. I’m in love. These are some small, quick exercises for people who are bed-bound. It’s linked, but for anyone who doesn’t want to read it:

Hands, Shoulders, and Arms

Shrugging Shoulders

This exercise works best when it is done while sitting down. Shrug shoulders in a way that the shoulders reach the back of your head. It is best to repeat it 5 to 10 times a day.

Palm Stretching

To do this, open your palm and extend your fingers for a few seconds. Try to extend as much as you can until you feel a stretch. Now, touch your thumb with each finger individually. Repeat the same for both hands.

Arm Raises

A very simple exercise is to raise your left arm as high as you can above the head. After repeating it five times, repeat this five times with your right arm.

Now, raise your left arm again in front of you and then change your arm five times. These are called forward arm raises.

Now, for one of the best bed exercises for arms, raise your arm straight out to the side, this is called lateral arm raise. Do it one by one for each arm. If you have the strength, then do this for both arms at the same time.

Arm Crosses

For this, move your arms to the sides until you feel a minor stretch. Now, bring the arms closer to each other in a way that they pass each other in a cross.

Neck

Head Rotation

You can do this while sitting. You need to tilt your head to one side and then rotate it 360 degrees gradually. Repeat the exercise from one side and then repeat it in the reverse direction.

Head Turns

For this, you need to turn your head slowly from one extreme to another. Stretch your head in a way that you feel extreme tension on the side of the neck. Repeat this five times a day and increase the number of repetitions every few days.

Leg, Ankles, and Feet

Leg Rotation

To perform this, keep one of your legs still. Move the other leg to the outer side, a little away from the first leg. Bring it back again and repeat it for the same leg several times. Now, do the same for the other leg.

Ankle Rotation

For this one, extend your legs while sitting down or lying down. Now, raise your leg slightly above the surface. Rotate your ankles clockwise and anticlockwise. Do this at least five times each.

Toe Bends

While lying down, flex your toes when you point them. Stretch the toes outwards and then inwards, towards yourself.

Ankle Bends

Bend your toes in a way that they are pointing towards the ceiling and then backward.

Full Body

Hip Raises

To do this, you can lie down on your back and raise your lips slightly from the bed. You need to keep the hips in the air for a few seconds before you bring them down.

[obsob]

here is the root of the root and the bud of the bud!!

✷(print shop)✷

[creativepromptsforwriting]

What is... a drabble?

A drabble is a type of literature that contains exactly 100 words. It's perfect as a warm-up, for a small idea on the go, or as a daily routine.

Writing less is not necessarily easier. You need to tell a story in a limited amount of words. But it's a fun idea to try it in exactly 100 words and adjust your writing accordingly.

If that is not quite enough for you, you can also expand it to a double drabble for example, which would be 200 words. And of course a triple drabble and a quad/quadruple drabble. It's still going to be tough to hit exactly that, so it's not necessarily less of a challenge.

[lucy-ashton]