Finish your ab workout with a quick burst of cardio/plyo fat blasting moves! A little bit goes a long way if you make it a habit that sticks. Remember that diet is crucial when it comes to revealing a cut and carved mid-section. Eat a well balanced and clean diet that consists of mostly whole foods, stay hydrated, and get plenty of rest.

Watch the entire routine here:


Improving shoulder function requires improving core strength. This movement tackles both of those areas! Use kettlebells or dumbbells and hold them overhead for 30-45 seconds. I don’t like to use barbells as much because of the more rigid nature of a bar. Make sure your ribs are stacked over your hips so that you’re in a stable position. If you feel yourself losing tension or shaking a lot, you probably went too heavy! Make sure you’re not holding your breath 😜

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Leg lifts in the Roman chair are a very common “ab” exercise, but one that I see people butcher all of the time. In the first 5 reps, @harcules is cheating, losing tension at the bottom and relying on a swing to get his legs to parallel. Reps 6-10 are done correctly, maximizing the recruitment of the rectus abdominis, rectus femoris, and psoas. He’s staying tight throughout the exercise. Swinging may allow you to do more reps, but you’ll get more bang for your buck without it!

To Make a Soldier Blush

Pairing: Bucky Barnes X Reader

Summary: You’re a new avenger and you have your own mission to accomplish: making Bucky Barnes blush everytime you see him.

Warnings: I don’t know, forward reader maybe?, shy Bucky, violence. 

Words Count: 2.8k (ish)

A/N: This is my submission for Bee’s 2.1k challenge from @amarvelouswritings (thank you for also being the beta for this Bee, I love you to death). I got prompt 14- “Well, geez, if you don’t like what I’m wearing, I can go and change.” English is not my first language, so excuse any mistakes.

It was hard for you to focus on the projected figure of a giant rotten alien grape that apparently was the one of the possible newest threats to the universe. The reason of your disregarded distraction? How fuckable the group of super-heroes sitting with you around the table was.

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Inchworms can be used as a warm-up or even accessory core and shoulder work. The goal is to walk the hands out as far as possible while keeping the core engaged. Give this exercise a try and tag me in it!

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Just a reminder that someone who has a six pack does not necessarily have a “strong core.” Big glutes aren’t always functional. In regards to the “core,” we have intrinsic and extrinsic muscles. The external ones could appear strong, but if your breathing and sequencing are out of whack, then you’re still at a risk for injury. Train for function, not just for size/aesthetics.

my friends: MUST TRY THIS. this is my first time doing this core exercise (thank you @emmacoburn on insta) and it absolutely destroyed me. it’s so hard and definitely something i am going to continue to do (also please enjoy my cats guest appearance he really wanted to be pet)