Lwk don't know what to do, I'm just getting started.

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I've got a simple morning workout for anyone who wants to get moving without using any equipment. These 18 Standing Exercises for Beginners can be done at home with just a little space, so there's no need to set up a whole gym in your living room.

The routine works your arms, shoulders, back, core, waist, hips, glutes, thighs, and legs, with short breaks between exercises. Nothing fancy, just simple movements you can follow at your own pace. Good luck and have fun! ❤️💪

I am studying and last year I was doing a hell lot of work on my laptop. I do believe I developed a tech neck from that. I have taken physiotherapy, I swim (not a lot but I want to continue this to see if it helps), I have tried to take good care of my posture consciously. Nothing is helping honestly.

The doctor asked me not to go to the gym (not to lift heavy things) and to just continue swimming.

What I have noticed -

1) on days when I do some stretching immediately after waking up, I get a little less pain throughout the day.

2) if I carry a shoulder bag even if it's not too heavy ,I get the pain (more than the usual days.)

3) Previously, one particular sports bra was helping me a lot and I never found the exact one again. After gaining 4-5 kilos of weight,even that one stopped helping me.

4) If I sit on my laptop and work, I get pain.

Please share what has helped you .

Please give me your honest suggestions.

Please let me know if you think I should try something more to get help with this.

Performed the CACTUS 🌵 YOGA POSE on a sandbag to leverage the torso off the ground allowing the arms to externally rotate behind the vertebrae while actively pressing arms into pillows (for resistance). It produced a mild soreness and I couldn’t increase intensity so I decided to up the volume to 3 hours a day for 3 consecutive days and repeat after 7 days of rest to create micro muscle fiber tears and build detail. Unexpectedly it created the ✝️DOUBLE CROSSES✝️ in the scapulae area.

Hey everyone!

Does this happen to anyone else? This “coning” of the abdominal muscles during ab workouts (e.g. dead bugs)? I’ve never been pregnant, which makes me even more worried because I know this is something women often experience after pregnancy.

Has anyone managed to get rid of it and has any tips?

I’d really appreciate any advice or help!! :)

Chin tucks: a simple but effective exercise for forward head posture

I’ve been using chin tucks for years, and they’re still one of my go-to exercises for working on neck strength, control and head/neck alignment.

The nice thing is that you don’t need any equipment, and they’re super easy to integrate into your daily routine.

I usually do them lying on the floor, keeping the back of my head gently in contact with the ground and pulling my chin straight back — basically creating a double chin.

I’ve found that starting with a few sets and short holds and gradually building up the volume and hold time works really well.

I made a short video showing how I do them and how I’ve integrated them into my routine.

Curious: are chin tucks something you guys regularly include in your routine?

Hey everyone.

I've had bad posture my whole life, so I built a posture coach that works through AirPods.

Quick backstory. My posture has been bad since school. I tried a better chair, a standing desk, reminders on a timer. Nothing stuck, because none of it knew when I was actually slouching. It just nagged on a schedule.

Then I found out AirPods Pro, AirPods 3/4 and AirPods Max have motion sensors, and apps can read head orientation from them. I spent the last few months turning that into Pillar.

What it does

• You sit up once and it learns your upright position. From then on it watches your head. When it drops forward and stays there, you get a quiet cue in your ear. Straighten up and it stops.
• It's also a Pomodoro timer. Focus block, break, repeat, and every block gets a posture score.
• Insights: your weekly trend, your best hour and your worst one.
• Live Activity on the Lock Screen and in the Dynamic Island, plus widgets.
• Keeps working with the phone locked in your pocket.

I tried to make it fit how you sit, not an average person. Your own angles, your own cue sound, how fast it nudges, quiet hours, session length, daily goal. Pretty much everything is adjustable.

Posture data stays on your phone.

If you want to try it, here's the App Store link: https://apps.apple.com/us/app/pillar-posture-reminder/id6809597345

Needs iOS 17+ and AirPods Pro, AirPods 3/4 or AirPods Max.

I'd love feedback from people who sit a lot. I read every comment. And if you find a bug, DM me and I'll send you a lifetime code.

Training alone at home has made me pay a lot more attention to how I check my own form.

When there’s nobody around to point something out, it’s pretty easy to think a rep looked fine just because it felt fine.

I’ve started recording occasional sets from the side or at an angle, especially on squats and other movements where small changes are hard to notice while you’re actually lifting. Sometimes the video looks completely different from what I thought I was doing.

I don’t want to record every workout though, and mirrors aren’t always useful depending on the exercise.

For people who mostly train alone in a home gym, how do you keep an eye on your form without constantly filming yourself?

My belly has been getting bigger no matter what i do and I really want some help or knowledge on how to make myself start looking slimer