crunch and burn

anonymous asked:

hey christie,i need to burn some belly fat bc I hate this shit!I heard good things about lemonade?do you recommend any exercises?xx

hey babe! Well I’ve heard great things about lemon but most lemonade drinks are full of sugar so I’m not sure I’d recommend it. Why don’t you try green tea with lemon before breakfast and working out? Both are the ultimate fat burners they’ll help for sure! Also try adding almonds, mushrooms, eggs, oatmeal, rasberies, blueberries and Greek yogurt to your diet.

As for exercises yes! Crunches, reverse crunches and twist crunches are amazing for burning belly fat. Planks help you tone your entire body but especially your abs. Walking, jogging, running are also very benefitial even though they don’t work as fast as the others I mentioned.

I looked around on youtube and found a couple of videos that are really similar to the way I work out maybe they’ll help you!

1, 2, 3, 4

Watch on

Need a unique workout to build on your lower abs? Look no further than the Leg Lower Crunch. This is a slow burn exercise.

Lay on the ground with arms by your side. Keep you legs together. Next, crunch up with your legs half way up. Move your legs up slowly and move back down to starting position slowly. That’s one rep. Repeat multiple times until fatigued. Do about 3-5 sets of 10-15 reps. Do this workout at your own pace and make sure you rest after each set.

If you’re looking for a different exercise to improve your lower six pack, give the Leg Lower Crunch a try. 🏋🏻👌🏻

#fit #fitness #fitfam #fitgirl #fitnessgirl #girlswholift #strong #abs #igfitness #getfit #stayfit #exercise #workout #work #workhard #youcandoit #justdoit #noexcuses #bodybuilder #bodybuilding #beast #aesthetic #instafit #instafitness #instagood #instagramfitness #instagrambodybuilding #fitlife #fitspo #training

Made with Instagram

Hi there guys, I’m just going to let you know now that todays post is aimed at pole dancers, especially beginners.

I have been pole dancing for the past two years, and as much fun as learning tricks can be, I find the pole really useful for workouts, so I thought it would be nice to share some exercises that I do to warm up, or to simply get a workout done. You ready? Let’s go!


This one is probably the easiest when it comes to pole and exercise. The pole can be used as a good leaning post when you need to stretch out your back and your obliques.

  • To stretch your back - Stand facing about a foot and a half away from the pole. Lift your arms above your head, hold the pole and lean forward, creating an arch in your back. Hold for 3-5 seconds, stand back up and repeat three times.
  • To stretch your obliques - stand with your feet beside the pole, lift one arm above your head and lean away from the pole. Again, hold for 3-5 seconds and repeat three times. Then repeat this on the other side.
  • To stretch your arms - stand with your arm stretched to the side, holding the pole. Turn inwards, then use your free arm to bend over the arm holding the pole, stretching out your bicep. Then turn out as much as you can (without hurting yourself of course) to stretch out your tricep and your shoulder. Repeat on the other side.
  • To stretch your legs - There are quite a few ways to stretch your legs, but this simple approach I find most affective, and also stretches your back slightly. sit with your legs out straight, feet against the pole. Lean forward and reach and, if you can, hold the pole and push downwards. You should feel a stretch down the back of your legs, and slightly in your lower back.


It’s not only useful to use the pole to warm up, but there are a few things you can use the pole for in the main part of your workouts.

  • Pole Squats - I think pole squats are probably my favourite form of squats ever. Standing on the pole as though you were about to climb it, stand up as straight as you can, and hold the pole at your chest. Squat down, keeping your back straight, and lift back up. Repeat as often as you please.
  • Crunches - Now although I did say at the beginning that this post is mainly aimed at beginners, I just thought I’d include this for those who have mastered the cross knee release, especially if you can let go. You can use this move to do crunches too. It’s more difficult than regular crunches, but the burn feels so good!
  • Abs - Now this is something even beginners can do. Laying on your back with your legs straight and the pole under your arm, hold the pole and use your abs to lift your legs over your head. When you think you have mastered this you can do the same thing, but have your legs apart.
  • WOW - I think the wow is a move that really workds your legs, so I find it beneficial to repeat them in my workouts. Simply hold the pole with your inside arm above your head and your outside arm against your chest, swing your inside leg away from the pole, bring it back and let the outside leg follow. repeat on both sides as often as you like.
  • Pull ups - I’m gonna say, I can’t even do complete pull ups, but I can get halfway there. This one is quite simple. Stretch your arms above your head and hold the pole. Keeping your shoulders tight, lift yourself off the flooras much as you can without letting your shoulders drop. Repeat as much as you can. This one seems difficult, but it only took me a week to get halfway, and I’m slowly improving.
  • Leg Raises - This is probably something you’ve learned while preparing to invert. Stand at the side of the pole, inside arm holding the pole by your shoulder, outside arm by your head. Lift your legs from the ground, and bring them down. This move can be adapted over time based on your strength. You can eventually bring your legs up straight, and lower them to the ground, decreasing your speed over time.

I really hope that this information was helpful. I am not a professional, but these are moves I have done in my classes over the past to years, and in my opinion are the most affective. I’m hoping to upload a video in the near future demonstrating these, but for now I hope I’ve written them up in a way you can understand. If you have any questions related to pole or fitness, feel free to leave a message in my box.

Thanks for reading guys!



PLEASE TAKE THE TIME TO READ THIS. (please don’t delete this caption)
these are probably 3 of the least flattering pictures ive ever posted and will ever post on tumblr. i took them in like 5 seconds bc im half asleep. no i am not proud of them, and no i am not 100% confident in them. i admit to this.
but there’s a reason im posting these.
i’m seeing so much shit about “i want a thigh gap!!!” and “i just want a flat tummy!!!” and “i hate my rolls!!!”
ok well let me tell you this.
you see this? i am 5'5 and i weigh 125 lbs. i am at a healthy weight for my height and age.
my stomach is not flat. this is so simple. our stomachs were not made to be paper thin. most girls (and guys even) DO HAVE a lil pouch at the bottom of their tummies, and it’s due to a weird curve in your back (tip; this can be fixed with yoga but thats not the point).
your stomach won’t be perfectly thin unless you have an unrealistic body fat percentage, or no tummy muscle, and tummy muscle is always a good thing!!!! disclaimer: doing crunches will not burn tummy fat.
also, as you can see, woohoo my thighs are touching. this isnt a big deal. my thighs have muscle and my hips are wide. wide hips are what make someone have a thigh gap when paired with thin legs. people also say its related to tightness of your vagina but thats bullshit tbh ok dont listen to that.
thigh gaps are beautiful.
not having a thigh gap is beautiful.
finally, i did this to prove another thing. EVERYONE HAS ROLLS. everyone’s stomach is unappealing when you slouch/bend over. bruh im super fit and my stomach does not look v flattering in that third pic but yOLO bc no one’s stomach looks great when you sit like that!!!!!
i hope this helps at least someone. please take the time to read this.
if you didn’t, (tl;dr)
you are beautiful no matter what size or shape your body is. nothing and no one can determine how much you love yourself and how important you are.

  • Cole: Sour smell in the tower library, rotten meat and ashes, too quiet without the apprentices. Something crunches underfoot.
  • Cole: Burned finger bones glitter in the ash like pearls, ice in my veins, the archivist, what was her name?
  • Vivienne: Get. Out.
  • Cole: Why did they kill her? She was just like them.
  • Vivienne: They "helped" her, just like you did. Anyone who wouldn't fight for freedom was "freed" by fire and lightning.
  • Vivienne: Stay out of my thoughts, demon. My memories are my own.