#the soft girl’s guide to fitness by thesoftgirlguide

[thesoftgirlguide]

⋆｡˚꒰ঌ WELCOME ໒꒱˚｡⋆

Hi! I’m Rose

Welcome to The Soft Girl’s Guide. I believe that self-improvement should be approached with a gentle touch. My guides are based on personal lessons and will be filled with tips and ideas I come up with over time while promoting inner growth, wellness, and meaningful connections.

If you have any questions, need advice or just want to vent, use the “ask anything” button!💗

*ੈ✩‧₊˚༺☆༻*ੈ✩‧₊˚ *ੈ✩‧₊˚༺☆༻*ੈ✩‧₊˚ *ੈ✩‧₊˚༺☆༻

⋆｡˚꒰ঌ CATEGORIES & TAGS ໒꒱˚｡⋆

To help you navigate my blog 🌸

╰┈➤ The Soft Girl’s Guide to Self-Improvement

Discover gentle and effective ways to enhance your personal growth. From cultivating kindness and building confidence to setting meaningful goals, these guides will help you become the best version of yourself.

╰┈➤ The Soft Girl’s Guide to Fitness

Learn about gentle workouts, outdoor activities, and fun routines that keep you active and healthy without feeling overwhelmed.

╰┈➤ The Soft Girl’s Guide to Beauty & Fashion

Get tips on curating a pastel wardrobe, along with beauty treatments and accessorizing ideas.

╰┈➤ The Soft Girl’s Guide to Lifestyle

Create a cozy and charming life with soft girl lifestyle tips. From journaling and morning routines to hosting cute tea parties and decorating your space, these guides offers ideas to make your everyday life more delightful and serene.

╰┈➤ The Soft Girl’s Guide to Mental Health

Prioritize your mental well-being with strategies for managing anxiety, practicing gratitude, and building emotional resilience. These guides provide gentle approaches to maintaining a positive and balanced mental state.

╰┈➤ The Soft Girl’s Guide to Relationships

Nurture meaningful connections with friends, family, and romantic partners through kindness and empathy. Learn about effective communication, building supportive communities, and maintaining healthy boundaries in all your relationships.

╰┈➤ The Soft Girl’s Guide to Manifestation

Harness the power of manifestation to bring your dreams to life. Learn how to set intentions, visualize your goals, and practice affirmations of positivity and self-belief.

╰┈➤ Moodboard Corner

Here, I’ll be sharing visual inspiration and daily quotes. With dreamy color palettes, want moodboards are designed to give you a little bit of eye candy while sparking your creativity.

[thesoftgirlguide]

A Guide to Pilates for Core Strength 🪷🧘🏼‍♀️

Introduction to Pilates Exercises for Building a Strong and Toned Core

Pilates is a renowned fitness method that emphasizes body control, flexibility, and strength. At its core (pun intended), Pilates is an excellent way to build a strong and toned core, which is essential for overall physical fitness and well-being. In this article, we'll go into the world of Pilates and explore the best exercises for building a robust and defined core.

╰┈➤ What is Pilates?

Pilates is a low-impact exercise method developed by Joseph Pilates in the early 20th century. It focuses on precise movements, breathing techniques, and mental concentration to engage the core muscles and improve overall physical fitness.

This means that Pilates moves tend to target the core, although the exercises work other areas of your body as well. You can expect to see strength gains in your arms, legs, glutes, and back too.

The core is more than just your abs; it includes a complex series of muscles including the lower back, hips, glutes, and abdomen. A strong core is the foundation for all movements and is crucial for maintaining balance and stability.

╰┈➤ Benefits of Pilates for Core Strength

➜ Improved posture and balance

➜ Enhanced athletic performance

➜ Increased core strength and stability

➜ Better body control and coordination

➜ Reduced risk of injury

Whether you’re new to Pilates or a seasoned pro, incorporating these exercises into your routine can help you build a stronger core.

╰┈➤ Pilates Exercises for Core Strength

⤹⤷ Plank

Hold a steady plank position for 30-60 seconds, engaging your abs, obliques, and lower back muscles.

Gif from spotebi.com

⤹⤷ Pilates Hundred

Lie on your back with arms extended, legs lifted, and core engaged. Hold for 100 counts, breathing naturally.

Gif from spotebi.com

⤹⤷ Scissor kicks

Lie on your back with arms extended overhead, legs straight and lifted. Alternate bringing each leg towards the opposite hand, as if performing a scissor motion.

Gif from spotebi.com

⤹⤷ Bicycle

Lie on your back with hands behind your head, alternate bringing each elbow towards the opposite knee, as if pedaling a bicycle.

Gif from spotebi.com

⤹⤷ Russian twists

Sit on the floor with knees bent, feet flat, and torso leaned back slightly. Twist your torso from side to side, touching your hands to the ground each time.

Gif from spotebi.com

⤹⤷ Leg circles

Lie on your back with arms extended overhead or placed behind your head, lift one leg off the ground and make small circles with your toes, first clockwise and then counterclockwise. Repeat the movement with your second leg.

Gif from spotebi.com

⤹⤷ Seated knee tucks

Sit on the floor with knees bent, feet flat, and torso leaned back slightly. Lift your knees towards your chest, then lower them back down without touching the floor.

Gif from spotebi.com

╰┈➤ Tips and Precautions

➜ Start slow and gradually increase intensity and duration

➜ Engage your core muscles by drawing your navel towards your spine

➜ Maintain proper form and alignment to avoid injury

➜ Listen to your body and rest when needed

➜ Practice Pilates regularly for optimal results

˚₊‧꒰ა ☆ ໒꒱ ‧₊˚ ˚₊‧꒰ა ☆ ໒꒱ ‧₊˚ ˚₊‧꒰ა ☆ ໒꒱ ‧₊˚ ˚₊‧꒰ა

Remember to focus on quality over quantity; proper form is essential in Pilates to prevent injury and gain maximum benefits. It’s also important to breathe correctly during exercises to help engage your core muscles deeply.

As you progress in your Pilates practice, you’ll notice improvements not just in your core strength but also in your overall physical health, including better posture, more toned muscles, and increased flexibility.

I hope you have fun with these! (˶ᵔ ᵕ ᵔ˶)

Do you do Pilates? What’s your favorite workout? Let me know in the comments below!

[thesoftgirlguide]

A Guide to Staying Motivated 🩰𓈒⋆⑅˚₊୨୧

How to Enjoy Your Fitness Journey

I’ve been feeling a bit under the weather so I haven’t been working out as much. Starting a fitness journey can be both exciting and challenging. I hate the idea of taking a long break because I know how easy it is to break that habit. It’s always difficult to go back once my body is getting used to not doing it.

As a girl, you might face unique obstacles, but with the right mindset and strategies, you can stay motivated and enjoy the process. Now, I’ll explore practical tips I use and will be using (when I feel better) to help me stay on track.

╰┈➤ Set Clear Goals

Before you lace up your sneakers, take a moment to define your fitness goals. What do you want to achieve? Is it weight loss? muscle gain? improved endurance? or overall health? Having clear objectives will give you direction. Write down your goals and break them into smaller, achievable steps. Celebrate each milestone along the way to keep your motivation high.

╰┈➤ Find an Activity You Love

Fitness doesn’t have to mean slogging away on a treadmill if that’s not your thing. Explore different activities until you find something you genuinely enjoy. I personally enjoy pilates. Yours could be dancing, swimming, hiking, yoga, or weightlifting. When you’re passionate about what you’re doing, it won’t feel like a chore. Plus, you’ll be more likely to stick with it.

╰┈➤ Create a Support System

Surround yourself with positive influences. Connect with like-minded individuals who share your fitness goals. Join fitness classes, online communities, or find a workout buddy. Having someone to share your journey with can boost motivation and make the process more enjoyable. Encourage each other, celebrate achievements, and lift each other up during setbacks.

╰┈➤ Mix It Up

Variety is the spice of life, and it applies to fitness too. Don’t get stuck in a monotonous routine. Try different workouts, switch up your exercises, and explore new fitness trends. Cross-training not only prevents boredom but also challenges your body in different ways. Attend a dance class one day, lift weights the next, and go for a run on another. Keep things interesting!

╰┈➤ Track Your Progress

Seeing progress is incredibly motivating. Keep a fitness journal or use an app to track your workouts, measurements, and how you feel. Celebrate improvements, whether it’s lifting heavier weights, running a faster mile, or feeling more energized. Progress may be gradual, but every step counts.

╰┈➤ Reward Yourself

Set up a reward system for achieving your fitness goals. Treat yourself to something special when you hit a milestone. It could be a new workout outfit, a massage, or a guilt-free dessert. Rewards reinforce positive behavior and give you something to look forward to.

╰┈➤ Focus on Non-Scale Victories

While weight loss is a common fitness goal, remember that it’s not the only measure of success. Pay attention to non-scale victories too. Maybe you’re sleeping better, feeling more confident, or noticing improved flexibility. Celebrate these wins—they matter just as much!

╰┈➤ Practice Self-Compassion

We all have off days, and that’s okay. Don’t beat yourself up if you miss a workout or indulge in a treat. Show yourself kindness and understanding. Remember that consistency over time matters more than occasional slip-ups. Be your own biggest cheerleader.

╰┈➤ Visualize Your Success

Close your eyes and imagine yourself achieving your fitness goals. Visualize the strong, confident, and healthy version of yourself. This mental rehearsal can boost motivation and keep you focused on the bigger picture.

╰┈➤ Enjoy the Journey

Lastly, remember that fitness is a journey, not a destination. Embrace the process, learn from setbacks, and celebrate every step forward. Enjoy the endorphin rush after a workout, relish the feeling of accomplishment, and appreciate the amazing things your body can do.

Stay motivated, stay positive, and keep moving toward your best self. You’ve got this, girl!

˚ ༘ ೀ⋆｡ ˚ ˚ ༘ ೀ⋆｡ ˚ ˚ ༘ ೀ⋆｡ ˚ ˚ ༘ ೀ⋆｡ ˚ ˚ ༘ ೀ⋆｡ ˚ ˚ ༘ ೀ⋆｡ ˚ ˚ ༘

Disclaimer: Always consult with a healthcare professional before starting any new fitness program.

[thesoftgirlguide]

A Beginner’s Guide To Yoga 🩰𓈒⋆⑅˚₊୨୧₊ ˚⑅⋆𓈒🩰

A gentle 7-step yoga routine designed specifically for beginners.

When it comes to fitness, there’s a place for everyone, and this includes those who prefer gentler, low-impact workouts like Yoga.

What is Yoga?

Its the art of balance and flexibility.

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It’s a fantastic low-impact exercise that promotes flexibility, strength, and balance.

In this guide, I’ll walk you through a gentle yoga routine designed specifically for beginners. This routine focuses on fundamental poses that improve flexibility, build strength, and promote relaxation. With clear instructions and tips for each pose, you’ll feel confident and comfortable as you flow through your practice.

╰┈➤ Mountain Pose (Tadasana)

𐙚 Stand tall with your feet together or hip-width apart.

𐙚 Distribute your weight evenly across both feet.

𐙚 Engage your thighs, lengthen your spine, and roll your shoulders back and down.

𐙚 Let your arms hang by your sides, palms facing forward.

𐙚 Take deep breaths, feeling grounded and centered.

𐙚 Slowly roll up to standing position, one vertebra at a time, and stand tall, palms facing each other.

𐙚 Find a focal point to help with balance and hold for several breaths.

• Benefits: Improves posture, grounding, and balance.

╰┈➤ Downward Facing Dog (Adho Mukha Svanasana)

𐙚 Start on your hands and knees with your wrists directly under your shoulders and knees under your hips.

𐙚 Spread your fingers wide and press firmly into the mat.

𐙚 Tuck your toes under and lift your hips up and back, straightening your legs as much as possible.

𐙚 Keep your head between your arms and your gaze towards your feet.

𐙚 Hold for a few breaths.

• Benefits: Stretches the hamstrings, calves, and shoulders; strengthens the arms and legs.

╰┈➤ Cat-Cow Stretch (Marjaryasana-Bitilasana)

𐙚 Return to your hands and knees.

𐙚 As you inhale, arch your back, dropping your belly towards the mat and lifting your head and tailbone (Cow Pose).

𐙚 As you exhale, round your spine towards the ceiling, tucking your chin to your chest and your tailbone under (Cat Pose).

𐙚 Continue to flow between these poses with your breath for several rounds.

• Benefits: Improves flexibility in the spine and neck, relieves tension.

╰┈➤ Child’s Pose (Balasana)

𐙚 From your hands and knees, bring your big toes together and spread your knees wide.

𐙚 Sit back on your heels and extend your arms forward, resting your forehead on the mat.

𐙚 Relax your shoulders and breathe deeply, allowing your body to soften with each exhale.

• Benefits: Gently stretches the hips, thighs, and ankles; calms the mind and relieves stress.

╰┈➤ Warrior I (Virabhadrasana I)

𐙚 Step your right foot forward between your hands and lift your torso up.

𐙚 Pivot your left heel down, turning your left foot slightly outward.

𐙚 Bend your right knee over your right ankle while keeping your left leg straight.

𐙚 Reach your arms overhead, palms facing each other, and gaze forward.

𐙚 Hold for several breaths, then switch sides.

• Benefits: Strengthens the legs, opens the hips and chest, improves focus and balance.

╰┈➤ Triangle Pose (Trikonasana)

𐙚 Stand with your feet wide apart, about 3-4 feet.

𐙚 Turn your right foot out 90 degrees and your left foot in slightly.

𐙚 Align your right heel with the arch of your left foot.

𐙚 Extend your arms out to the sides at shoulder height, palms facing down.

𐙚 Inhale and reach your right hand forward, directly over your right leg.

𐙚 Exhale and bend at your hip, lowering your right hand to your shin, ankle, or the floor outside your right foot.

𐙚 Extend your left arm straight up toward the ceiling, keeping your torso open.

𐙚 Turn your head to gaze at your left hand, if comfortable.

𐙚 Hold for several breaths, then repeat on the other side.

Benefits: Stretches the legs, hips, and spine; opens the chest and shoulders.

╰┈➤ Seated Forward Bend (Paschimottanasana)

𐙚 Sit with your legs extended straight in front of you.

𐙚 Flex your feet and engage your thighs.

𐙚 Inhale and lengthen your spine, then exhale as you hinge forward from your hips, reaching for your feet or shins.

𐙚 Keep your back long and avoid rounding your spine.

𐙚 Hold for several breaths, feeling the stretch along your hamstrings and back.

Benefits: Stretches the hamstrings, spine, and lower back; calms the mind.

Finish your routine by sitting comfortably in a cross-legged position, taking a few moments to breathe deeply and reflect on your practice.