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400 Reps Lower Body & Core Challenge – Every Other Day! 🔥 If you can complete 400 standing reps, every other day, you can ✔️ build stronger legs ✔️ improve hip stability ✔️ activate your core ✔️ define your arms ✔️ create visible full-body progress All standing exercises, No... show more

Michelle Labs

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74,121 views • 8 months ago •via X (Twitter)

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Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

Posture University

72,412 views • 14 days ago

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

18,035 views • 1 month ago

Do These 4 Movements EVERY Morning & Night to Lose Belly Fat FAST 💪 No equipment. No excuses. Just 400 reps a day and watch your core transform in 2 weeks! ✅ Between Leg Claps – 50 reps ✅ Knee Swimmers – 50 reps ✅ Heel Touches – 50 reps ✅ Alternating Bicycles – 50 reps Do 1 full round in the morning + 1 round at night = 400 reps daily Do it NOW. Get it done. No excuses.

Do These 4 Movements EVERY Morning & Night to Lose Belly Fat FAST 💪 No equipment. No excuses. Just 400 reps a day and watch your core transform in 2 weeks! ✅ Between Leg Claps – 50 reps ✅ Knee Swimmers – 50 reps ✅ Heel Touches – 50 reps ✅ Alternating Bicycles – 50 reps Do 1 full round in the morning + 1 round at night = 400 reps daily Do it NOW. Get it done. No excuses.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

47,761 views • 4 months ago

Introducing Sessions: Interactive Avatars that coach, interview, and guide 🗣️ That means you can finally: ✔️ Have 1:1s with your entire company. ✔️ Interview 100 customers a day. ✔️ Train 1,000 sales reps at once. Think of it as a video call, but on the other side is an Avatar that asks, listens, pushes back, and gathers insights. Roleplay Sessions for practice. Survey Sessions for gathering insights. More Sessions coming soon. Explore Sessions today:

Synthesia 🎥

4,069,964 views • 4 days ago

Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:

Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:

Mark Hyman, M.D.

35,228 views • 2 months ago

Call me ISLAMOPHOBIC all day long. It’s a compliment. Your children and grandchildren will suffer because people refuse to stand up to evil! Do the Math Yourself!!! ✔️20% of Muslims have been radicalized ✔️There are approx 2 billion Muslims worldwide ✔️That is a 400 million people problem who believe the following ⬇️ “Slay the unbelievers wherever you find them.” Koran 3:28 “Muslims must not take the infidels as friends.” Koran 3:85 “Any religion other than Islam is not acceptable.” Koran 5:33 “Maim and crucify the infidels if they criticize Islam. Koran 8:12 “Terrorize and behead those who believe in scriptures other than the Koran.” Koran 8:60 “Muslims must muster all weapons to terrorize the infidels.” Koran 8:65 “When opportunity arises kill the infidels wherever you find them.” Koran 9:30 “The Jews and Christians are perverts, fight them.” Koran 9:123 ✔️Stop obsessing over Israel. ✔️They are taking care of the problem over there. ✔️What are doing about it over here????

Call me ISLAMOPHOBIC all day long. It’s a compliment. Your children and grandchildren will suffer because people refuse to stand up to evil! Do the Math Yourself!!! ✔️20% of Muslims have been radicalized ✔️There are approx 2 billion Muslims worldwide ✔️That is a 400 million people problem who believe the following ⬇️ “Slay the unbelievers wherever you find them.” Koran 3:28 “Muslims must not take the infidels as friends.” Koran 3:85 “Any religion other than Islam is not acceptable.” Koran 5:33 “Maim and crucify the infidels if they criticize Islam. Koran 8:12 “Terrorize and behead those who believe in scriptures other than the Koran.” Koran 8:60 “Muslims must muster all weapons to terrorize the infidels.” Koran 8:65 “When opportunity arises kill the infidels wherever you find them.” Koran 9:30 “The Jews and Christians are perverts, fight them.” Koran 9:123 ✔️Stop obsessing over Israel. ✔️They are taking care of the problem over there. ✔️What are doing about it over here????

Siggy Flicker

15,813 views • 8 months ago

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Tom Coppens

76,411 views • 9 months ago

Hey Conservatives: Time to drop the hate. It didn’t work. It’s why you lost. 🧵 👉NOW WE NEED UNITY👈 I listened to both Mark Carney’s victory speech and Pierre Poilievre’s concession speech. They both spoke of working together to defend Canada’s interests and protect our sovereignty. How about we follow their lead, at least until the next opportunity to duke it out in an election? Some suggestions on how to do this, which coincidentally will help improve your result next time: ✔️Stop calling your fellow citizens libtards, retards, and idiots ✔️Quit it with the tedious repetition about “the lost Liberal decade.” We get it. You were the ONLY people who suffered during the pandemic that you refuse to acknowledge 🙄 ✔️Take the “Fuck Carney” flags off your pickup trucks ✔️Put a pin in the lies about being forced to forage for food, eat bugs, give up homes, “have nothing and be happy. (If any of these things actually come true, we can revisit) ✔️Get over your crushing disappointment about losing plastic straws. You will survive this heartbreak. ✔️Lay off the exaggerations about trans people, who are less than 2% of the population. Children are not being forced to transition, and NO MEN are getting gender reassignment surgery in order to assault women in bathrooms (can you not see what a dumb statement that is?) ✔️You don’t have to be “woke” (Canada’s Charter allows you freedom of expression!), but stop shitting on those of us who are happy to celebrate diversity, promote equity, and be inclusive to others (even you). We also have Charter rights, and we can be woke if we want to be. How about it? Can we all stop being nasty for a while, and try mutual respect? Could be a refreshing change, amiright? #CanadaStrong #CanadaFirst

Hey Conservatives: Time to drop the hate. It didn’t work. It’s why you lost. 🧵 👉NOW WE NEED UNITY👈 I listened to both Mark Carney’s victory speech and Pierre Poilievre’s concession speech. They both spoke of working together to defend Canada’s interests and protect our sovereignty. How about we follow their lead, at least until the next opportunity to duke it out in an election? Some suggestions on how to do this, which coincidentally will help improve your result next time: ✔️Stop calling your fellow citizens libtards, retards, and idiots ✔️Quit it with the tedious repetition about “the lost Liberal decade.” We get it. You were the ONLY people who suffered during the pandemic that you refuse to acknowledge 🙄 ✔️Take the “Fuck Carney” flags off your pickup trucks ✔️Put a pin in the lies about being forced to forage for food, eat bugs, give up homes, “have nothing and be happy. (If any of these things actually come true, we can revisit) ✔️Get over your crushing disappointment about losing plastic straws. You will survive this heartbreak. ✔️Lay off the exaggerations about trans people, who are less than 2% of the population. Children are not being forced to transition, and NO MEN are getting gender reassignment surgery in order to assault women in bathrooms (can you not see what a dumb statement that is?) ✔️You don’t have to be “woke” (Canada’s Charter allows you freedom of expression!), but stop shitting on those of us who are happy to celebrate diversity, promote equity, and be inclusive to others (even you). We also have Charter rights, and we can be woke if we want to be. How about it? Can we all stop being nasty for a while, and try mutual respect? Could be a refreshing change, amiright? #CanadaStrong #CanadaFirst

guyfelicella🇨🇦🍁

84,438 views • 1 year ago

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 views • 2 years ago

Up to 3 children • Age 21–60 years • No criminal record The Lakshmi Yojana by the Delhi Government is a step towards financial security and women’s empowerment. Under the scheme: • ₹2,500 every month, including: • ₹1,000 transferred directly to your bank account. • ₹1,500 invested in a Fixed Deposit for your future. You can choose to: ✔️ Receive ₹1,000 every month while your savings grow through the FD. OR ✔️ Let the amount accumulate and receive ₹2,500 per month for three years after the lock-in period, with the government bearing the interest. A stronger financial future, secured with Lakshmi Yojana. Applications can now be submitted online through the official Lakshmi Yojana portal: #ViksitDelhi #SashaktNaariSamriddhDelhi

Up to 3 children • Age 21–60 years • No criminal record The Lakshmi Yojana by the Delhi Government is a step towards financial security and women’s empowerment. Under the scheme: • ₹2,500 every month, including: • ₹1,000 transferred directly to your bank account. • ₹1,500 invested in a Fixed Deposit for your future. You can choose to: ✔️ Receive ₹1,000 every month while your savings grow through the FD. OR ✔️ Let the amount accumulate and receive ₹2,500 per month for three years after the lock-in period, with the government bearing the interest. A stronger financial future, secured with Lakshmi Yojana. Applications can now be submitted online through the official Lakshmi Yojana portal: #ViksitDelhi #SashaktNaariSamriddhDelhi

Rekha Gupta

29,704 views • 2 months ago

Ab Workout that can be done anywhere.. let’s go 😊 Having a strong core is the foundation of having a strong body, especially as a woman! The Ab Circuit👇🏻 3 sets of each exercise: 👉🏻Take a 30 second break between each exercise 1. Straight Leg Sit-Up - 15 reps 2. Suitcase Ab Crunches - 15 reps 3. Mountain Climbers - 20 reps total 4. Weighted Russian Twists - 20 reps total ‼️Take a 90 second break after you finish the whole circuit before beginning the next set A strong core helps women .. •improve posture •reduce lower back pain •support pelvic floor function •make everyday movements easier •increase balance and stability •boost strength and boost your overall confidence outfit is from Buffbunny Collection 🐰 code: MIRANDA saves you 10%🛍️

Ab Workout that can be done anywhere.. let’s go 😊 Having a strong core is the foundation of having a strong body, especially as a woman! The Ab Circuit👇🏻 3 sets of each exercise: 👉🏻Take a 30 second break between each exercise 1. Straight Leg Sit-Up - 15 reps 2. Suitcase Ab Crunches - 15 reps 3. Mountain Climbers - 20 reps total 4. Weighted Russian Twists - 20 reps total ‼️Take a 90 second break after you finish the whole circuit before beginning the next set A strong core helps women .. •improve posture •reduce lower back pain •support pelvic floor function •make everyday movements easier •increase balance and stability •boost strength and boost your overall confidence outfit is from Buffbunny Collection 🐰 code: MIRANDA saves you 10%🛍️

Miranda Cohen

14,992 views • 9 months ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,610 views • 3 years ago

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 views • 1 year ago

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

Marc Lobliner - IFBB Pro

59,933 views • 3 years ago

Real Benefits of Staying Overnight at Accor’s Mercure Ba Na Hills 🏰☁️ Save Time • Save Money • Experience the REAL Ba Na Hills If Ba Na Hills, Vietnam 🇻🇳 is on your itinerary, do NOT do it as a day trip. An overnight stay at Mercure Ba Na Hills French Village completely changes the experience — and most people miss this 👇 ⸻ 🚡 World’s most unique hotel access — arrive by cable car with luggage This is the ONLY hotel where you reach your hotel room via cable car — with your luggage 🎒🧳 Your stay literally starts with a scenic cable car journey over the lush green forest, waterfalls and through the clouds ☁️ No roads. No buses. Just views and vibes. ⸻ ✨ Ba Na Hills at night = pure magic After sunset 🌄, it feels like you’re staying above the clouds ☁️ Silent streets, misty castles, and unreal vibes — something day visitors never see. 🚶‍♂️ Post 4:30 PM = Ba Na Hills becomes yours Once the day crowd leaves: • Empty streets • Quiet castles • Peaceful photo spots 📸 • Zero chaos ⸻ 🚡 VIP Cable Car access (Huge hidden benefit!) ✔️ Mercure guests get VIP / priority entry into cable cars ✔️ Private cable cars for your family only ✔️ No queues at all ⏳ Day visitors wait 60–90 minutes EACH side, and 10–15 people are packed into one cable car. This benefit alone saves hours. ⸻ 🎢 Fantasy Park with ZERO crowds 🗓️ Friday–Sunday: Open till 7 PM in the evening while day visitors leave by 4:30 PM. Unlimited FREE Rides, games, and 4D/5D shows — repeated multiple times 🎮🎠 No queues. No rush. Full fun mode 😍 ⸻ 🎿 Alpine Coaster Happy Hours = Double Win at this Gravity Based Roller Coasters 🎢, Most Popular at Ba Na 💰 Pay just VND 50k (instead of VND 80k) ⏰ 4:30–5:30 PM | 8:30–9:30 AM 🚫 Almost no waiting 🌫️ Evening mist rides on mountains = unforgettable ⸻ 🌉 Golden Hand Bridge — crowd-free access The iconic Golden Bridge is accessible ONLY to Mercure guests from 6 AM–8 AM Till ~9 AM, there are very few people — perfect for photos & serenity 📸 ⸻ 🚡 30% discount on Cable Car + ALL attractions if purchased at Mercure check-in, The two-way Cable Car tickets includes 👇following on all days on your Stay ✔️ All cable cars (up, down & internal) ✔️ All funiculars 🚆 ✔️ Unlimited Fantasy Park & Moon Castle games ✔️ 4D / 5D / 7D & 360° movies ✔️ Flying Eye Theatre ✔️ Indoor & outdoor bumper cars ✔️ All rides ✔️ Sun Castle & Moon/Lunar Castle ✔️ Le Jardin D’Amour, Pagoda & Love Garden 🌸 ✔️ Thác Thần Mặt Trời waterfall & Golden Horse Statue ✔️Except Alpine Coasters & 10D Show, everything is Free, unlimited times 🤩 Most day visitors don’t even realise what they miss. ⸻ 💡 Bottom Line: Ba Na Hills is NOT meant to be rushed. You need time to feel the vibe and explore peacefully. After staying there, I honestly wished I had booked 2 nights instead of 1. 🏰 A night stay at Mercure Ba Na Hills isn’t just about the hotel — it unlocks the best version of Ba Na Hills. 🔖 Save this post 🇻🇳 Stay tuned for more Vietnam travel & credit-card-optimised travel tips. 📘 Visit SpendWisely Blog: Detailed credit card reviews & guides 👉 Some links may be referral links in the above post. It supports the page without any cost to you. #creditcard #spendwisely #creditcards

Real Benefits of Staying Overnight at Accor’s Mercure Ba Na Hills 🏰☁️ Save Time • Save Money • Experience the REAL Ba Na Hills If Ba Na Hills, Vietnam 🇻🇳 is on your itinerary, do NOT do it as a day trip. An overnight stay at Mercure Ba Na Hills French Village completely changes the experience — and most people miss this 👇 ⸻ 🚡 World’s most unique hotel access — arrive by cable car with luggage This is the ONLY hotel where you reach your hotel room via cable car — with your luggage 🎒🧳 Your stay literally starts with a scenic cable car journey over the lush green forest, waterfalls and through the clouds ☁️ No roads. No buses. Just views and vibes. ⸻ ✨ Ba Na Hills at night = pure magic After sunset 🌄, it feels like you’re staying above the clouds ☁️ Silent streets, misty castles, and unreal vibes — something day visitors never see. 🚶‍♂️ Post 4:30 PM = Ba Na Hills becomes yours Once the day crowd leaves: • Empty streets • Quiet castles • Peaceful photo spots 📸 • Zero chaos ⸻ 🚡 VIP Cable Car access (Huge hidden benefit!) ✔️ Mercure guests get VIP / priority entry into cable cars ✔️ Private cable cars for your family only ✔️ No queues at all ⏳ Day visitors wait 60–90 minutes EACH side, and 10–15 people are packed into one cable car. This benefit alone saves hours. ⸻ 🎢 Fantasy Park with ZERO crowds 🗓️ Friday–Sunday: Open till 7 PM in the evening while day visitors leave by 4:30 PM. Unlimited FREE Rides, games, and 4D/5D shows — repeated multiple times 🎮🎠 No queues. No rush. Full fun mode 😍 ⸻ 🎿 Alpine Coaster Happy Hours = Double Win at this Gravity Based Roller Coasters 🎢, Most Popular at Ba Na 💰 Pay just VND 50k (instead of VND 80k) ⏰ 4:30–5:30 PM | 8:30–9:30 AM 🚫 Almost no waiting 🌫️ Evening mist rides on mountains = unforgettable ⸻ 🌉 Golden Hand Bridge — crowd-free access The iconic Golden Bridge is accessible ONLY to Mercure guests from 6 AM–8 AM Till ~9 AM, there are very few people — perfect for photos & serenity 📸 ⸻ 🚡 30% discount on Cable Car + ALL attractions if purchased at Mercure check-in, The two-way Cable Car tickets includes 👇following on all days on your Stay ✔️ All cable cars (up, down & internal) ✔️ All funiculars 🚆 ✔️ Unlimited Fantasy Park & Moon Castle games ✔️ 4D / 5D / 7D & 360° movies ✔️ Flying Eye Theatre ✔️ Indoor & outdoor bumper cars ✔️ All rides ✔️ Sun Castle & Moon/Lunar Castle ✔️ Le Jardin D’Amour, Pagoda & Love Garden 🌸 ✔️ Thác Thần Mặt Trời waterfall & Golden Horse Statue ✔️Except Alpine Coasters & 10D Show, everything is Free, unlimited times 🤩 Most day visitors don’t even realise what they miss. ⸻ 💡 Bottom Line: Ba Na Hills is NOT meant to be rushed. You need time to feel the vibe and explore peacefully. After staying there, I honestly wished I had booked 2 nights instead of 1. 🏰 A night stay at Mercure Ba Na Hills isn’t just about the hotel — it unlocks the best version of Ba Na Hills. 🔖 Save this post 🇻🇳 Stay tuned for more Vietnam travel & credit-card-optimised travel tips. 📘 Visit SpendWisely Blog: Detailed credit card reviews & guides 👉 Some links may be referral links in the above post. It supports the page without any cost to you. #creditcard #spendwisely #creditcards

SpendWisely

29,433 views • 9 months ago

1) Master the Basics: Daily Showers Are Non-Negotiable No amount of cologne can cover up bad hygiene. Shower every single day, and if you sweat a lot, twice a day. Use lukewarm water and a high-quality body wash that suits your skin type. Your body naturally produces bacteria that create odor, so neglecting showers means you’re building up layers of bad smell.

1) Master the Basics: Daily Showers Are Non-Negotiable No amount of cologne can cover up bad hygiene. Shower every single day, and if you sweat a lot, twice a day. Use lukewarm water and a high-quality body wash that suits your skin type. Your body naturally produces bacteria that create odor, so neglecting showers means you’re building up layers of bad smell.

Man’s Bible⚡️

132,768 views • 1 year ago

Please don’t skip this. I have a sincere request. Before you scroll, watch this short clip with full attention. Not casually. Watch it as if you are seeing a mirror of our society. November 8th! A heartfelt salute to all the compassionate souls who have turned the 8th of every month into #SwachhagrahiSammanDiwas - a day dedicated to thanking, appreciating, and engaging with the #Swachhagrahis who keep our public spaces livable and dignified. Your consistency matters. Your gestures matter. And to those who haven’t joined yet - this is your invitation. Let’s step forward with empathy, let’s acknowledge the hands that clean our world, and let’s ensure they are seen, heard, and respected. Small actions. Big impact. Every 8th. Every month. PLEASE WATCH THE CLIP!! And After watching the clip, please read below : 8th November - Honour the Unsung #Swachhagrahis!! Every day, thousands of sanitation workers silently ensure: ✔️ Clean streets ✔️ Hygienic offices ✔️ Safe public washrooms ✔️ Functioning cities Yet… most of us pass by them without even noticing. This November 8th, I request you to: ✅ 1. Walk in their shoes Take 5–10 minutes to clean any public space near you. (Not because it’s dirty… but because it’s humbling.) ✅ 2. Show appreciation A smile. Learn their name. Ask if they’re okay. Say “Thank you.” It matters more than we think. ✅ 3. Reflect This small act will stay in your heart. And the respect will stay in your behavior. As we talk about a #ViksitBharat2047, remember - true development begins with dignity. Imagine a nation where sanitation workers are celebrated… Where their children proudly say: “My parent keeps our city healthy.” Let November 8th be the beginning of that mindset. If you read this far - thank you 🙏 Your willingness already makes a difference. Let’s make them visible. Let’s make them respected. Let’s make them proud. #Swachhagrahis

Please don’t skip this. I have a sincere request. Before you scroll, watch this short clip with full attention. Not casually. Watch it as if you are seeing a mirror of our society. November 8th! A heartfelt salute to all the compassionate souls who have turned the 8th of every month into #SwachhagrahiSammanDiwas - a day dedicated to thanking, appreciating, and engaging with the #Swachhagrahis who keep our public spaces livable and dignified. Your consistency matters. Your gestures matter. And to those who haven’t joined yet - this is your invitation. Let’s step forward with empathy, let’s acknowledge the hands that clean our world, and let’s ensure they are seen, heard, and respected. Small actions. Big impact. Every 8th. Every month. PLEASE WATCH THE CLIP!! And After watching the clip, please read below : 8th November - Honour the Unsung #Swachhagrahis!! Every day, thousands of sanitation workers silently ensure: ✔️ Clean streets ✔️ Hygienic offices ✔️ Safe public washrooms ✔️ Functioning cities Yet… most of us pass by them without even noticing. This November 8th, I request you to: ✅ 1. Walk in their shoes Take 5–10 minutes to clean any public space near you. (Not because it’s dirty… but because it’s humbling.) ✅ 2. Show appreciation A smile. Learn their name. Ask if they’re okay. Say “Thank you.” It matters more than we think. ✅ 3. Reflect This small act will stay in your heart. And the respect will stay in your behavior. As we talk about a #ViksitBharat2047, remember - true development begins with dignity. Imagine a nation where sanitation workers are celebrated… Where their children proudly say: “My parent keeps our city healthy.” Let November 8th be the beginning of that mindset. If you read this far - thank you 🙏 Your willingness already makes a difference. Let’s make them visible. Let’s make them respected. Let’s make them proud. #Swachhagrahis

Temsutula Imsong #MissionTayimba

50,719 views • 11 months ago

Adduction Machine Benefits — Why you should NOT be skipping this exercise: 1. Strong Adductors = Reduced risk of groin injury 2. Improve balance/single-leg stability 3. Will improve ability to perform ADLs (climbing stairs, getting in and out of the car, standing up from seated position, etc) 4. Carryover to other lifts (Squat patterns + Hinge patterns) 5. Improves lower body muscular development (No thigh gap) 6. Almost impossible to replicate longterm with other exercises (Copenhagen Planks will be outgrown + place high reliance on ancillary musculature, Cable Adductions do not afford the same stability benefit, etc) 7. Train the Adductors through their full contractile range If your machine is too light: GYM PIN!!!

Adduction Machine Benefits — Why you should NOT be skipping this exercise: 1. Strong Adductors = Reduced risk of groin injury 2. Improve balance/single-leg stability 3. Will improve ability to perform ADLs (climbing stairs, getting in and out of the car, standing up from seated position, etc) 4. Carryover to other lifts (Squat patterns + Hinge patterns) 5. Improves lower body muscular development (No thigh gap) 6. Almost impossible to replicate longterm with other exercises (Copenhagen Planks will be outgrown + place high reliance on ancillary musculature, Cable Adductions do not afford the same stability benefit, etc) 7. Train the Adductors through their full contractile range If your machine is too light: GYM PIN!!!

Dean Turner

363,267 views • 9 months ago