hip exercise

anonymous asked:

Ohh you do aerial silks? I've been wanting to start them, do you have any tips for how to get started (like how to get your body in shape for it)

Yes I just started a few weeks ago!! I got my body in shape by doing 3.5 years of pole dancing (and 4 years of swimming, and a bit of rock climbing, and other stuff haha). Nothing trained me properly for the demand it puts on your hand and finger grip though holy moly. Do whatever you can to strengthen your hand grip!! Buy one of those mechanisms where you can just squeeze/contract it over and over again - do like, 50 on each hand every day. 

For general core strength, I would just do some planking every day. This 5-minute routine is really good:

I used to do that every day (now I do it occasionally only haha). Focus on strength in the core, back, arms and hands, and then flexibility in the hips and legs. 

Kim Seokjin - ‘Please don’t go.’

Anonymous said: Jin. “Please don’t go”

Warning: A short drabble from the drabble request game I’ve been doing. Reader x Jin, a little angsty with some kissing and shirtlessness but that’s about it. If you’re too young don’t read. 

It never failed to amaze you how calm you felt when you shared a bed with him. The way his soft arms wrapped around you, his body a pillow of comfort sheltering you from the reality of your life. When exactly you’d figured out he was the cure to your insomnia you couldn’t remember - probably one of the nights your fallen beside him, half drunk and tired from being fucked over by the fate your misfortunes kept bringing you.

But for some reason, Seokjin provided you with something different. The way his hands cradled your face so delicately, voice a low mumble as he acted like the tiniest whisper of his breath would shatter it. The way his lips quivered to capture the words of discomfort that were struggling to escape, not wanting the dead arm you were laying your head on to cause you to have to move. The way how, when he thought you’d fallen asleep before him for the first time in the entirety of your friendship, he’d gently pressed those same quivering lips against your forehead and whispered three simple words that had changed your perspective of him forever.

He’d never pushed it. He’d never discussed it with you before. He’d left his secret confession right there - in the fleeting moment of his plush mouth muted softly against your very own flesh - and you’d let him. But lately you could feel the pull of attraction yourself. The lonely nights felt lonelier, and the nights when you were with him were a justification for you to stay awake; to remember every single second you were in his arms and commit them to memory, despite the ease with which his arms now lulled you to sleep.

‘What do vampires drink when they wake up?,’ He questions, arms still tight around you as the first shake of his body indicated he was already trying to stifle a laugh. You don’t try to answer, your lack of enthusiasm only causing his silent giggles to become more pronounced, the high pitched hacks bubbling from within him. ‘Ko-pi… Get it? Coffee?’ His sentence is punctuated by his own burst of laughter, arms slacking their grip on you.

‘No.’ You reply flatly.

‘Because… nose in Korean in ko, and blood is pi… so nosebleed… it’s kopi, but that’s also the word for… well… coffee.’ He laughs again, his whole face crinkling in a wide smile that reaches his eyes and causes them to crease closed.

‘I get it now.,’ Your voice remains flat and toneless. ‘It just isn’t that funny.’

‘Oh come on…,’ He affords himself one more chuckle before he stops, his eyes searching your face as his hands come to squeeze against you in a tight hug. ‘You love my jokes - you’re literally the only person that laughs at them, what’s up?’

‘I don’t know. I’m just… I’m not feeling all that good.,’ You shrug into his arms. ‘I’ve got a lot on my mind.’

‘That’s what your best friend is for, huh? Tell me.’ He punctuates his sentence with a quick squeeze of you in his arms.

‘I’d rather not talk about it.,’ You shrug, pushing yourself to create distance between you and him. ‘Actually, I think I might go home. You seem like you’re in a good mood. I don’t want to bring you down with my negativity. I always do that, it’s not fair.’ You start to get up, sitting up to make your way out of the bed, but Jin’s arm reaches out, snagging your wrist in protest.

‘Y/n, calm down… Please don’t go.,’ His face twists into an irresistible beg, his mouth pouting slightly in confusion. ‘If you’re mad at me, tell me? I’ll make it up, I promise.’ Guilt floods through you as his worry registers, hitting your chest heavily.

‘No… No, it’s not like that Jin.,’ You answer quickly, trying to appease him. ‘It’s nothing you’ve done. It’s just… it’s me.’

‘Then stay. You can be tired and grumpy right here in bed.,’ His arm reaches out again, rubbing lightly against your own. ‘I won’t push it or annoy you, I promise. And when you wake up, breakfast will be ready.’

‘What about coffee?’ You raise an eyebrow, surveying him.

‘Of course. Not even the mixed tube kind… real, brewed coffee.’ He grins at his own promise, the curl of his lips causing your heart to flutter. Without having to think twice, you allow your head to nod shortly, body starting to sink back towards him.

‘You know I can’t say no to coffee. If you throw in pancakes, we have a deal.’

‘Wait…,’ He sits himself up, voice deep with the sleep he was allowing to creep into it. ‘It’s getting hot with you laying on me… I’m gonna take my jumper off.’

His hands reach down, palms tucking around the corners of his sweater to pull it over his head. You watch his wide shoulders flex beneath the fabric, muscles twitching as they stretched forward. Your breath catches quietly as he draws it above his head, the black fabric of his t shirt underneath snagging and raising to expose his well sculpted stomach. You’d slept with a few men - more than you cared to admit to yourself - but as your eyes were met with the sight of his physique for the first time in your friendship, you were shocked at the taught skin stretching over his hidden muscle, hip bones denting his exercised frame.

‘Jesus…’ The word escapes you in a quiet breath, Seokjin’s head popping out from the thick fabric of his jumper as his head lolls back, the thick bands in his neck arching to support it and adam’s apple bobbing with a soft swallow. His face flicked up, oblivious smile smiling back at you as he tossed the recently removed garment to the floor.

‘You sure you’re alri…’ He doesn’t get to finish his sentence, because before he can you’ve snapped, the invitation of his exposure - intentional or not - too much for you to ignore the chemistry anymore. You reach forward, head following and body shifting closer to him to stifle his words mid sentence as your eyes lock.

‘Can I kiss you?’ Your four word request is all it takes for him to close the distance, that strong neck that arched so perfectly becoming the resting place of your hands as your fingers roam his delicate throat. His lips cushion against yours, the smoothness puckering before his tongue pushes through, the taste of his minty toothpaste still present, delicate and faint. Caressing warmth and wetness into you, you press against him more, hands sliding down his throat to coax over the hardened muscle he had exposed to you.

Quickly, abruptly, he pulls back, eyes searching yours for some kind of reassurance, pupils wide and cheeks flushed slightly with his own embarrassment.

‘Y/n…,’ He struggles with his words, confusion laced around your name. You answer with another kiss, stretching against him as your hand rushes over his chest, dragging the material in a grouped lump up his body. ‘Whoa… whoa.’ His hand grabs yours to slow you, pulling the material back down to cover his hips.

‘Come on…’ You pressure, palm lowering down to play against the elastic waistband of his low slung sweatpants.

‘No.,’ He’s firm in tone and action, body shifting away, rising to sit up and break the contact of your hand on his t shirt. ‘I’m not doing this. I’m not doing us… not like this.’ Authoritatively, he makes to move off the bed, hesitating only as your hand grasps his arm in protest.

‘Jin, wait.,’ Your eyes meet his, pathetic pools of regret reflected against the wetness of his own. ‘I’m sorry. I didn’t mean for that to happen. I just… I’m awkward. I like you. I really like you, and I don’t know how to tell you any other way.’

‘You just did Y/n…,’ His lips curve into a small smile, body hovering in it’s half-off-the-bed position. ‘That’s all you needed to tell me. That’s all I needed to know.’ His hands come to cup your face, a delicate stroke of his thumbs across your cheek.

‘I thought… I thought you’d want this.’

‘I do.,’ He nods, lips following his hands to kiss speckled dots of passion against your jaw, shifting down your throat. ‘I just needed to know that you wanted it too.’

Dumbbell Romanian Deadlift

Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels.
Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.

6 Incredibly Satisfying Stretches For Tight Hips

Every time you sit down, you’re actively shortening the muscles in your hips, which ultimately makes them feel stiff. Exercise that involves hinging at the hips (like spinning) can make this even worse.

Luckily, some simple-but-incredibly-satisfying stretches can relieve the tension and promote flexibility. Here are six of them, as demonstrated by Bree Branker, a certified yoga instructor and indoor cycling instructor atFlywheel in New York City. Note: You can hold them for as long as you’d like!

1. Figure Four: Lie on your back with your arms along your sides, your knees bent, and the soles of your feet on the floor near your butt. Place your right ankle over your left leg, just below the knee. With both hands, grasp your left thigh. Lift your head and shoulders off the ground, and bend your elbows to gently pull your left knee in toward your chest. (You should feel it in your right hip.) Repeat on the opposite side.

2. Standing Bow: Balance on your left foot and bend your right knee as you bring your right foot toward your butt. With your right hand, grab the inside of the right foot. Keeping your hips square to the ground, hinge forward slightly as you reach up and forward with your left hand, and lift the right foot up behind you until you feel the stretch in your right hip. Repeat on the opposite side.

3. Upward-Facing Dog: Lie facedown on a mat with the tops of your feet on the ground and your toes pointed behind you. With bent elbows, place both palms on the ground near your hips. Relax your shoulders as you extend your elbows, and open your chest toward the front of your mat. Take your gaze upward and press into the palms to lift your hips up off the ground. To increase the stretch, increase the arch in your back and press the hips forward.

4. Floor Bow: Lie facedown on a mat and bend both knees to bring your heels toward your butt. With your left hand, reach behind you to grab the outside of your left foot. With your right hand, reach behind you and grab the outside of your right foot. Arch your back as you simultaneously use your hands to lift your knees and chest up off the floor.

5. Supta Virasana With High Hips: Sit on your knees with the tops of your feet pressed against the floor, your toes pointing behind you, and your butt on your heels. Gently lean back and place your elbows on the floor about knees-width apart. Place your left palm on your left heel and your right palm on your right heel. Keeping your neck in line with your spine and your shoulders away from your ears, press your hips up toward the ceiling.

6. Bridge Pose: Lie on your back with your knees bent, the soles of your feet on the floor about hips-width apart, and your arms along your sides, palms facing down. Release the tension in your neck as your press into your arms and shoulders to lift your hips up to the ceiling until you feel the stretch in your hips.


ayeitsme-loser  asked:

I'm ftm and I was wondering. Is there anything I can do about my shoulders or hips? Exersizes or anything? Also anything I can do to deepen my voice? On a positive note: my binder should be getting to my house today!!

For shoulders you can do exercise, some exercises like dumbell presses and dumbell flys can even make your chest get smaller if you are a B cup and below (many apologies for the bigger chested men). There are things you can do to buid upper body muscle and for some people it gives the illusion of large shoulders. 

For hips, exercise can possibly help however, there could be a chance that it won’t. Cardio, squats, sidestepping, etc. will make hips smaller but may make your butt big. If someone knows anything better that would be great. 

For both hips and shoulders you want to maintain a low level of fat, remember to keep it a healthy level of fat so replace it with muscle, this means that you need to change your diet to a healthier one as well. There are exercises for the body you want but you need to have a lifestyle that can maintain it.

Deeping your voice you can only do naturally to a certain extent without hurting your vocal cords. The best video I can recommend is [this one right here]. Remember to not push your voice or you will sound foolish, and don’t try to go deep too fast because you can harm your vocal cords. Drink milk or water before you begin any exercise. 


anonymous asked:

Any tips for shoulder & hip exercises for trans girls ?

The issue with shoulders for trans girls is that you can reduce/increase muscle mass but you can’t change the bone structure without surgery. (If you really dislike your shoulders you can get a surgery for MtF to make the shoulders smaller). What you can do is take the attention off your shoulders or give the illusion that they are small. Sadly nothing can help the ladies who are not out or don’t feel comfortable to present as female yet. Some things you can use to help with this are:

  • Long haired wigs/grow long hair. This can disguise your shoulders.
  • Patterned tops.
  • Wearing a shawl or dark sweater under a light top.
  • Peplum tops.
  • Plunging necklines. They will draw attention away from your shoulders. 
  • Anything that draws attention away from your shoulders to somewhere else. So if you have nice hips, bring the attention there. 
  • Clothing that give the illusion of small shoulders/bigger hips. There are lots of those out there.
  • Remember to wear breast forms that are proportionate to your shoulders or you will look off. Proportions are important. 

For hips you can wear hip pads. Sadly even if you get fat it won’t help you that much because your pelvic bone determines the size of your hips (it even applies to FtM people, I can’t get my hips to go down because the bone cannot be changed).  You can do exercises to make your bum bigger and slim down your waist, which will give the impression of a bigger hip.