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Staring down the only person I compete withπŸ‘ŠπŸΌ

I've been working a lot lately on stomach vacuums and can tell my stomach is slowly getting tighter. When doing stomach vacuums you're contracting a muscle we sadly don't think much about today (myself included & I have a lot of work still to do), which is the transverse abdominis or TVA.
The TVA, which lies under the rectus abdominis and obliques, is the deepest of the abdominal muscles. It's a unique muscle because it doesn't connect to and move bones closer together like most other muscles. In fact, many of its fibers don't connect to bone at all. Instead, they run across the midsection, hence the name transverse abdominis.
But the TVA isn't just for use when we're lifting; it also serves to hold our internal organs up and in our abdomen where they should be. Think of the TVA as the anti-distended-abdomen muscle. And that's exactly why you need to train it!
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For beginners, give this a try:
β€’ Start by lying on your back with your hips and knees flexed such that your feet are flat on the floor or bed.
β€’ Next, exhale as much air as possible. This raises your diaphragm and, much like an empty stomach, allows for maximum contraction of the TVA.
β€’ Lastly, pull your navel in as close to your spine as possible. The more your navels draws in, the more the TVA is contracting.
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In the beginning, try to hold the vacuum for about 5-10 seconds or so on each set. I've been doing 5 sets of 5 every morning when I wake up, on an empty stomach. As with any exercise, you'll want to progress over time. Work up to holding the vacuum for 30 seconds each set. πŸ’ͺ🏼

Who else is obsessed with lightweight hoodies?!😍 we're almost sold out in small and XS! Comes in two colors and are UnisexπŸ€— let me know if you have any questions belowπŸ‘‡πŸΌ #linkinbioπŸŒŽπŸ’™

This girl is badass! !😨😨
@workout.empire
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πŸ“½Dm for credit
#badass #girl #dont #messi #beauty #beast

Who wants to play a game? 😏😍
πŸ‘‰πŸ» πŸ‘‰πŸ» πŸ‘‰πŸ» @gym.shoutout_ πŸ’ŽπŸ’―
Model: Please Tag Below! πŸ‘‡πŸ» -------------------------------------
Via @gymcrege
#strong #gym #gymrat #gymflow #gymlife #fit #fitness #fitfam #fitspo #fitlife #beastmode #beast #like4like #likeforlike #body #bodybuilding #abs #gains #shredded #biceps #triceps #sixpack #healthy #deadlift #girl #girls #beast #beastmode #fitgirl #girls #girl

Who wore it better? Challenger Hellcat or Corvette Z06. πŸ’¦ βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#dodge #challenger #srt #hellcat #supercharged #hemi #v8 #707hp #650lbstorque #beast #dodgebuilt #dodgeofficial #hellcataddicts #hellcatfam #hemipower #srtfam #srtgang #srthellcat #srtpowered #mopar #moparfam #mopardaily #moparmafia #moparmayhem #moparmilitia #moparperformance #moparornocar
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
Cat Owner: πŸ‘‰πŸ» @robert_hellcat πŸ‘ˆπŸ»
Z06 Owner: πŸ‘‰πŸ» @tech369 πŸ‘ˆπŸ»βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
Follow: 🚨 @dieseldominion 🚨
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–

Do not pray for an easy life,pray for the strength to endure a difficult one,because only hard work pays offπŸ™
#muscleup #pullups #dips #ripped #beast #calisthenics #streetstyle #streetworkout #calistenia #belive #nevergiveup #workout #motivation #basic #beast #style #traininsane #bodyweight #trainlikeabeast Β #traininsaneorremainthesame #beastmodeon #muscles #impossible #dedication #strength #endurance #power #discipline #leangains #leanmuscle
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New workout program to Gain muscle
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Interested?Contact me by email vadym.oleynik1994@gmail.com

How #Marcelo walks to training... 😜🎾⚽️ #Beast
@marcelotwelve

Mercedes-AMG Lounge’da, tΓΌyler ΓΌrperten bir canavar. #MercedesAMG #Beast #GreenHell #AMG #GTR #MercedesAMGLounge

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The Apostrophe Madness HAS TO STOP!!! Saturday's Bootcamp meets on Saturdays. See the difference? My question to business owners posting on Social Media: If you have a typo or spelling/grammar error on your post, are you open to someone telling you? I honestly want to know. I see things like "Be apart of.... " vs. "Be a part of.... ", "Loose weight, get tone" vs. "Lose weight, get toned", "Myself and X are... " vs. "X and I are..." Auto Suggest and auto-correct are vicious, but proofreading is important to representing your brand when creating posts and flyers. Present yourself and your business in the most favorable way.
#WhollyFitTraining #4044359518 #ComeTrainWithMe #WFT
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Surprise pressies and letter from our clients at Tiffany & Co. Sydney. Lovely way to close the week πŸ’Ž

To me one of the most attractive thing a women is her confidence and bad ass arms πŸ‘ŠπŸ’ͺπŸ€—
#fitmom #fit #friday #flexfriday #gains #motivate #inspire #gymlife #lifestyle #arms #boricua #latina #brooklyn #smile #strong #goal #wbff #wbffnyc #wbffofficial #bikini #diva #fitnessmodel #beast #badass

Despite reports claiming otherwise, United's transfer business is not done this window. Jose Mourinho will not wait till January, he'll bring someone in this window.
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#lukaku #ggmu #manchesterunited #matchday #premierleague #matic #herrera #fff #lfl #beast #utd #lol #rashford #mufc #pogba #epl #ucl #darmian #transfernews #mkhitaryan #f4f #l4l #update #manchesterisred #mata #football #goal #martial #mata #mourinho

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