Hubertmanalo08

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hey there, welcome to Health & Fitness! Today, we're going to talk about 5 things you can do before going to bed to promote relaxation and meditation. Disconnect from screens The first thing you should do is disconnect from all electronic devices such as smartphones, tablets, and computers at least 30 minutes before bedtime. The blue light emitted by screens can interfere with your circadian rhythm and make it difficult for you to fall asleep. Create a relaxing atmosphere Creating a relaxing atmosphere in your bedroom is crucial for promoting relaxation and meditation. Dim the lights, light some candles, and play some soft, soothing music to help you unwind. Practice yoga or stretching Before bedtime, consider practicing yoga or stretching to help your muscles relax and promote a sense of calm. Focus on deep, slow breathing and gentle movements to help release tension from your body. Journaling Journaling is another great way to relax and meditate before bed. Write down any thoughts or feelings that are keeping you awake and reflect on them. This can help you process your emotions and feel more at peace before falling asleep. Meditation Finally, end your night with a meditation practice. There are many different types of meditation, so choose one that resonates with you. You may want to try a guided meditation, focusing on your breath or a specific mantra. And that's it! 5 things you can do before going to bed to promote relaxation and meditation. Remember, it's important to create a consistent bedtime routine to help your body and mind wind down and prepare for sleep. Thanks for watching, and we'll see you next time on Health & Fitness

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hey there, welcome to Health & Fitness! Today, we're going to talk about 5 things you can do before going to bed to promote relaxation and meditation. Disconnect from screens The first thing you should do is disconnect from all electronic devices such as smartphones, tablets, and computers at least 30 minutes before bedtime. The blue light emitted by screens can interfere with your circadian rhythm and make it difficult for you to fall asleep. Create a relaxing atmosphere Creating a relaxing atmosphere in your bedroom is crucial for promoting relaxation and meditation. Dim the lights, light some candles, and play some soft, soothing music to help you unwind. Practice yoga or stretching Before bedtime, consider practicing yoga or stretching to help your muscles relax and promote a sense of calm. Focus on deep, slow breathing and gentle movements to help release tension from your body. Journaling Journaling is another great way to relax and meditate before bed. Write down any thoughts or feelings that are keeping you awake and reflect on them. This can help you process your emotions and feel more at peace before falling asleep. Meditation Finally, end your night with a meditation practice. There are many different types of meditation, so choose one that resonates with you. You may want to try a guided meditation, focusing on your breath or a specific mantra. And that's it! 5 things you can do before going to bed to promote relaxation and meditation. Remember, it's important to create a consistent bedtime routine to help your body and mind wind down and prepare for sleep. Thanks for watching, and we'll see you next time on Health & Fitness

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Good morning, health and wellness enthusiasts! Today, we're going to talk about a good morning routine exercise that you can do every day to boost your physical and mental wellbeing. A morning routine is a great way to start your day on a positive note, and it can help you feel more energized, focused, and productive throughout the day. So let's get started with a 10-minute daily routine that includes exercise, health, and meditation. Stretch your body Start by stretching your body to loosen up any tension or stiffness. Stand up straight and reach your arms above your head, then stretch to one side and then the other. Bend forward and touch your toes to stretch your hamstrings and lower back. Do some light exercise Next, do some light exercise to get your blood flowing and boost your energy. This could be a quick jog, a set of jumping jacks, or some yoga poses. Choose something that feels good for your body and that you enjoy doing. Hydrate your body After exercise, make sure to hydrate your body by drinking a glass of water or a cup of herbal tea. This will help you feel refreshed and energized. Meditate Take a few minutes to meditate and clear your mind. Sit comfortably with your eyes closed and focus on your breath. Count to four as you inhale, hold your breath for four counts, then exhale for four counts. Repeat this pattern for a few minutes to calm your mind and center your thoughts. Set your intentions Take a moment to set your intentions for the day ahead. Think about what you want to accomplish, how you want to feel, and what kind of energy you want to bring to your interactions with others. Gratitude practice End your morning routine with a gratitude practice. Think about three things that you're grateful for, and say them out loud or write them down in a journal. This will help you start your day with a positive mindset and set the tone for a great day ahead. And that's it! A simple, 10-minute daily routine that includes exercise, health, and meditation. Remember to be gentle with yourself and do what feels good for your body. With consistency and dedication, this routine can help you feel more energized, focused, and productive throughout the day. Thanks for watching, and we'll see you next time on Health & Fitness.

Hey there, health and fitness enthusiasts! Today we're going to talk about some quick and easy exercises that can help boost your immune system. With the ongoing pandemic, it's more important than ever to keep our immune systems strong and healthy, and exercise is a great way to do just that. So let's get started with some exercises that you can do in just 10 minutes. Jumping Jacks Jumping jacks are a great way to get your blood pumping and boost your immune system. Start with your feet together and your arms by your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position. Do as many jumping jacks as you can in one minute. High Knees High knees are a great way to get your heart rate up and engage your core muscles. Stand with your feet hip-width apart and your arms by your sides. Bring your right knee up toward your chest, then quickly switch legs, bringing your left knee up toward your chest and your right leg back down. Continue alternating legs as quickly as you can for one minute. Lunges Lunges are a great way to strengthen your legs and engage your core muscles. Start with your feet hip-width apart and your hands on your hips. Step your right foot forward and lower your body until your right thigh is parallel to the ground. Push back up to the starting position, then repeat on the other side. Do as many lunges as you can in one minute. Push-Ups Push-ups are a classic exercise that can help boost your immune system by engaging your chest, arms, and core muscles. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down toward the ground, keeping your elbows close to your body, then push back up to the starting position. Do as many push-ups as you can in one minute. Plank The plank is a great exercise for engaging your core muscles and improving your posture. Start in a push-up position, then lower yourself onto your forearms. Keep your body in a straight line from your head to your heels, and hold the position for as long as you can. Aim for at least 30 seconds to start with and then gradually increase the time. So there you have it - a quick and easy 10-minute exercise routine to help boost your immune system. Remember to always engage your core muscles, keep your movements controlled, and don't forget to breathe. With consistency and dedication, you'll be feeling stronger and healthier in no time. Thanks for watching, and we'll see you next time on Health & Fitness.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hey there, health and fitness enthusiasts! Today we're going to talk about a technique called brain tapping, which can help relieve headaches, migraines, brain fog, and other symptoms related to stress and tension. Brain tapping is a simple and effective technique that involves tapping certain points on your head while focusing on positive affirmations and deep breathing. So let's get started with a 15-minute brain tapping routine. Settle into a comfortable position Find a quiet and comfortable place where you can sit or lie down without any distractions. Close your eyes and take a few deep breaths to relax your mind and body. Tap on the top of your head Using your fingertips, tap gently on the top of your head for about 30 seconds while repeating a positive affirmation such as "I am calm and relaxed". Tap on your forehead Move your fingertips to your forehead and tap gently for another 30 seconds while repeating a positive affirmation such as "I am focused and clear-headed". Tap on the temples Move your fingertips to your temples and tap gently for another 30 seconds while repeating a positive affirmation such as "I am free from stress and tension". Tap on the back of your head Move your fingertips to the back of your head and tap gently for another 30 seconds while repeating a positive affirmation such as "I am peaceful and at ease". Tap on your cheeks Move your fingertips to your cheeks and tap gently for another 30 seconds while repeating a positive affirmation such as "I am full of energy and vitality". Take deep breaths Take a few deep breaths and visualize yourself feeling calm, focused, and energized. Imagine yourself free from any headaches, migraines, or brain fog. Repeat as needed You can repeat this brain tapping routine as many times as you like throughout the day, whenever you feel stressed, tired, or overwhelmed. So there you have it - a simple and effective 15-minute brain tapping routine to help relieve headaches, migraines, brain fog, and other symptoms related to stress and tension. Remember to stay focused on positive affirmations, take deep breaths, and tap gently on the designated points. With consistency and dedication, you'll be feeling more relaxed, focused, and energized in no time. Thanks for watching, and we'll see you next time on Health & Fitness.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hey guys, welcome back to my channel! Today, I am going to show you a 10-minute full-body workout that will give you an intense ab workout and help you to stay fit and healthy. Firstly, before we get started, let's make sure that we are all warmed up properly. You can do some jumping jacks or jog on the spot for a couple of minutes to get your heart rate up and your body ready for the workout. Alright, now that we are warmed up, let's get into the workout! We are going to start with some basic ab exercises to get those core muscles fired up. We will do each exercise for 30 seconds, with a 10-second break in between. Ready? Let's go! Exercise 1: Plank - Get into a plank position with your forearms on the ground and your body in a straight line. Hold for 30 seconds, making sure to engage your core muscles and keep your back straight. Exercise 2: Russian Twists - Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a weight or a water bottle with both hands and twist your torso from side to side, touching the weight to the ground on each side. Exercise 3: Bicycle Crunches - Lie on your back with your hands behind your head and your legs in a tabletop position. Alternate bringing your elbow to your opposite knee, while extending your other leg. Great job! Now let's move on to the full-body workout. We will do each exercise for 30 seconds, with a 10-second break in between. These exercises will target multiple muscle groups, giving you a full-body workout. Exercise 1: Squat Jumps - Start in a squat position, then jump as high as you can while keeping your form. Land back in the squat position and repeat. Exercise 2: Push-Ups - Get into a plank position with your hands slightly wider than your shoulders. Lower your body until your chest nearly touches the ground, then push back up. Exercise 3: Lunges - Step forward with one foot and lower your body until your knee is at a 90-degree angle. Return to standing and repeat on the other side. Exercise 4: Mountain Climbers - Get into a plank position with your hands under your shoulders. Bring one knee to your chest, then quickly switch and bring the other knee to your chest. Exercise 5: Burpees - Start in a standing position, then drop down to a plank position. Do a push-up, then jump your feet back towards your hands and stand up, jumping at the top. Congratulations! You just completed a 10-minute full-body workout that gave you an intense ab workout and helped you stay fit and healthy. Remember to cool down with some stretching exercises and drink plenty of water to rehydrate your body. Thanks for watching! Don't forget to subscribe to my channel for more health and fitness tips.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hi everyone! Welcome back to my channel. In this video, I'll be sharing 10 at-home exercises that can help you get rid of belly fat in just 10 minutes a day. These exercises are simple yet effective, and you can easily incorporate them into your daily routine. Before we begin, it's important to remember that losing belly fat requires a combination of regular exercise and a healthy diet. While these exercises will help tone your abdominal muscles, it's important to eat a well-balanced diet to see the best results. Now let's get started! Exercise 1: Crunches Crunches are a classic exercise for targeting the abdominal muscles. Lie flat on your back, bend your knees, and place your hands behind your head. Slowly lift your head, neck, and shoulders off the ground, squeezing your abs as you do. Lower back down and repeat for 15 reps. Exercise 2: Plank The plank is a great exercise for building core strength and toning the abdominal muscles. Get into a push-up position, but instead of lowering yourself to the ground, hold your body straight with your forearms on the ground. Hold this position for 30 seconds and gradually increase the time as you get stronger. Exercise 3: Bicycle Crunches Bicycle crunches are a great exercise for targeting both the upper and lower abdominal muscles. Lie flat on your back, lift your legs and bend them at a 90-degree angle. Bring your right elbow to your left knee, then switch and bring your left elbow to your right knee. Repeat for 15 reps. Exercise 4: Leg Raises Leg raises are a great exercise for targeting the lower abdominal muscles. Lie flat on your back, place your hands by your sides, and lift your legs straight up. Slowly lower your legs back down, but don't let them touch the ground. Repeat for 15 reps. Exercise 5: Russian Twists Russian twists are a great exercise for targeting the oblique muscles. Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly and twist your torso to the right, then to the left. Repeat for 15 reps. Exercise 6: Mountain Climbers Mountain climbers are a great exercise for building core strength and toning the abdominal muscles. Get into a push-up position and bring your right knee to your chest, then switch and bring your left knee to your chest. Repeat for 15 reps. Exercise 7: Side Plank The side plank is a great exercise for targeting the oblique muscles. Lie on your side with your forearm on the ground, then lift your hips off the ground so that your body is in a straight line. Hold this position for 30 seconds and gradually increase the time as you get stronger. Exercise 8: Reverse Crunches Reverse crunches are a great exercise for targeting the lower abdominal muscles. Lie flat on your back, lift your legs straight up, and place your hands by your sides. Slowly lift your hips off the ground, then lower them back down. Repeat for 15 reps. Exercise 9: Spiderman Plank Spiderman planks are a great exercise for building core strength and toning the abdominal muscles. Get into a push-up position, bring your right knee to your right elbow, then switch and bring your left knee to your left elbow. Repeat for 15 reps. Exercise 10: V-Ups V-ups are a great exercise for targeting both the upper and lower abdominal muscles. Lie flat on your back, lift your legs straight up, and reach your arms towards your toes. Lift your upper body off the ground and touch your toes. Lower back down and repeat for 15 reps. And there you have it, 10

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello and welcome to today's vlog on the Gallbladder Meridian and how to incorporate a 10-minute daily routine of meditation and relaxation into your life. The Gallbladder Meridian is one of the twelve main energy pathways in the body, according to Traditional Chinese Medicine. It runs on the side of the body from the outer corner of the eye, over the head and down the sides of the body, ending at the fourth toe. When this meridian is balanced and flowing smoothly, it can help to support a healthy digestive system, reduce stress and anxiety, and promote overall well-being. However, when the energy in this meridian becomes blocked or stagnant, it can lead to a range of physical and emotional symptoms. Fortunately, there are several simple and effective ways to support the health of the Gallbladder Meridian, including meditation and relaxation practices. Here are some tips for incorporating these practices into your daily routine: Find a quiet and comfortable place to sit or lie down. You can practice meditation and relaxation anywhere, but it's important to choose a place where you feel relaxed and at ease. Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow yourself to let go of any tension or stress in your body with each exhale. Focus your attention on the area of your body where the Gallbladder Meridian runs. You can visualize a stream of energy flowing smoothly from the outer corner of your eye, down the side of your body, and all the way to your fourth toe. As you breathe in, imagine this stream of energy becoming stronger and more vibrant. As you breathe out, imagine any blockages or stagnant energy being released and cleared away. You can also incorporate specific acupressure points along the Gallbladder Meridian into your routine. One point is located at the outer corner of the eye, while another is located on the side of the body, just below the armpit. Gently apply pressure to these points as you visualize the flow of energy along the meridian. To deepen your relaxation and meditation practice, you can also try incorporating visualization techniques. Imagine yourself in a peaceful and calming environment, such as a beautiful beach or a serene forest. Allow yourself to fully immerse in this peaceful scene and feel any tension or stress melting away. Aim to practice these techniques for at least 10 minutes each day. You can gradually increase the length of your practice as you become more comfortable and experienced with the techniques. Incorporating a daily routine of meditation and relaxation can be a powerful way to support the health of the Gallbladder Meridian and promote overall well-being. I hope these tips and techniques have been helpful, and I encourage you to give them a try and see how they work for you. Thank you for watching, and I'll see you in the next vlog!

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello and welcome to this vlog on 5th chakra, also known as the throat chakra. In this vlog, we'll be discussing throat chakra healing exercises and I will guide you through a 10-minute meditation and relaxation exercise. The throat chakra is located at the center of the neck and is associated with communication, self-expression, and creativity. When the throat chakra is balanced and open, we are able to express ourselves freely and communicate our thoughts and feelings with ease. However, when the throat chakra is blocked or imbalanced, we may experience difficulty in expressing ourselves or suffer from communication problems. Fortunately, there are many ways to balance and heal the throat chakra. In this vlog, we'll be discussing some of the most effective throat chakra healing exercises. First, let's start with a simple breathing exercise. Sit in a comfortable position with your back straight and your feet firmly planted on the ground. Close your eyes and take a deep breath in through your nose. Hold the breath for a few seconds, and then slowly exhale through your mouth. Repeat this process for a few minutes, focusing on your breath and allowing your body to relax. Now, let's move on to some vocal exercises. These exercises are designed to stimulate the throat chakra and help clear any blockages. The first exercise is humming. Simply hum any tune you like, focusing on the vibration of your vocal cords. Feel the vibration in your throat and allow it to spread throughout your body. Repeat this for a few minutes, focusing on the sensation of the vibration. Next, we have chanting. Choose a simple mantra, such as "OM" or "AH," and chant it out loud. Focus on the sound and vibration of the mantra as it resonates in your throat. Repeat this for a few minutes, allowing yourself to fully immerse in the sound and vibration. Now that we've completed the vocal exercises, let's move on to the meditation and relaxation portion of the exercise. Sit in a comfortable position and take a few deep breaths, focusing on the sensation of the air moving in and out of your body. Now, visualize a bright blue light at the center of your throat. This is the color associated with the throat chakra. Imagine this light growing brighter and brighter, filling your entire throat and spreading throughout your body. As the light fills your body, feel a sense of peace and calm washing over you. Allow yourself to fully immerse in this sensation for a few minutes. Now, repeat the following affirmations to yourself: I express myself freely and easily. My words are clear and powerful. I communicate with confidence and ease. Repeat these affirmations for a few minutes, allowing yourself to fully embody their meaning. Finally, take a few deep breaths and slowly open your eyes. Congratulations, you've completed the throat chakra healing exercises and the 10-minute meditation and relaxation exercise! Incorporating these exercises into your daily routine can help balance and heal the throat chakra, promoting clear communication and self-expression. Thank you for joining me in this vlog, and I look forward to seeing you in the next one!

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hi there and welcome to this vlog on easy 5-minute meditation and relaxation breathing exercises for stress relief. Stress is an unavoidable part of life, but there are many ways to manage it. One of the most effective methods is through meditation and relaxation techniques. Meditation has been shown to reduce stress and anxiety, lower blood pressure, and improve sleep quality. In this vlog, I will guide you through a simple 5-minute meditation and relaxation breathing exercise that you can do anytime, anywhere, to help reduce stress and promote relaxation. So, let's get started! First, find a quiet and comfortable place to sit down. You can sit on a chair or on the floor, whichever is more comfortable for you. Make sure your back is straight and your feet are firmly planted on the ground. Now, close your eyes and take a deep breath in through your nose, and slowly exhale through your mouth. Repeat this process three more times. Next, bring your attention to your breath. Notice the sensation of the air moving in and out of your body. Allow yourself to become fully present in the moment, and let go of any distracting thoughts or worries. Now, we're going to do a simple relaxation breathing exercise called "4-7-8 breathing." First, inhale through your nose for a count of four. Then, hold your breath for a count of seven. Finally, exhale slowly through your mouth for a count of eight. Repeat this process for four rounds, or as many times as you feel comfortable. If you find it difficult to hold your breath for seven counts, you can reduce the count to four or five. As you continue with the breathing exercise, allow your body to relax more and more with each exhale. Now, take one more deep breath in through your nose and exhale through your mouth, slowly opening your eyes. Congratulations, you've completed the 5-minute meditation and relaxation breathing exercise! Incorporating this simple exercise into your daily routine can help you reduce stress and promote relaxation. You can do it first thing in the morning, during your lunch break, or before bed to help you unwind and prepare for a good night's sleep. Remember, meditation is a skill that takes practice. The more you do it, the easier it becomes, and the greater the benefits you'll experience. I hope you found this vlog helpful. Thank you for joining me, and I look forward to seeing you in the next one.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello, and welcome to this beautiful winter-themed video of relaxing music and stress relief meditation for deep sleep. Winter can be a magical and peaceful time of year, and this video is designed to help you unwind, relax, and drift off into a deep and restful sleep. Let's begin by finding a comfortable place to lie down and make sure you are wearing warm and comfortable clothing. Take a deep breath in through your nose, and then exhale slowly through your mouth. Allow yourself to relax and let go of any tension or stress. Now, let's take a moment to appreciate the beauty of winter. Imagine yourself in a winter wonderland, surrounded by snow-capped mountains, peaceful forests, and twinkling stars above. Feel the crisp, cool air on your skin and the peacefulness of the winter season. As you continue to breathe deeply, allow the music to take you on a journey of relaxation and tranquility. Listen to the gentle melody and the soothing sounds of nature, such as falling snow, rustling leaves, or chirping birds. Allow yourself to become fully immersed in the beauty and serenity of the music. Now, let's practice some stress relief meditation. Bring your attention to your breath and notice the sensation of air flowing in and out of your body. Try to slow down your breath, inhaling for a count of four and exhaling for a count of six. Allow each breath to take you deeper into relaxation. As you continue to breathe, bring your awareness to your body. Scan your body from head to toe and notice any areas of tension or discomfort. Send your breath to those areas and imagine them relaxing and releasing any tension or pain. Now, imagine yourself in a peaceful and relaxing environment, such as a cozy cabin in the woods or a warm and comfortable bed. Visualize yourself feeling safe, comfortable, and at peace. As you continue to breathe deeply and relax, allow yourself to drift off into a deep and restful sleep. As the video comes to a close, continue to allow yourself to relax and drift off into a deep and restful sleep. Remember that regular meditation and relaxation can help you manage stress, improve your sleep quality, and cultivate a sense of inner peace and well-being. Thank you for joining me in this beautiful winter-themed video of relaxing music and stress relief meditation for deep sleep. I hope you feel relaxed, rejuvenated, and ready to take on whatever the winter season may bring. Good night, and sweet dreams.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello and welcome to this health and fitness vlog! Today we're going to talk about one of the most coveted goals for fitness enthusiasts: six-pack abs. Many people strive for a defined and toned midsection, but it can be tough to know where to start. That's why I'm going to share with you a beastly calisthenics workout routine that will help you get closer to your six-pack abs goals. First, let's talk about what calisthenics is. Calisthenics is a type of workout that uses your body weight as resistance. It's a great way to build strength, endurance, and flexibility without needing any equipment. The best part about calisthenics is that it's accessible to anyone, regardless of your fitness level or experience. Now, let's dive into the six-pack abs workout routine. This routine consists of six exercises that target your core muscles from different angles. You'll perform each exercise for 30 seconds and take a 10-second break in between. Complete three rounds of the circuit for a total of 18 minutes. Let's get started! Exercise #1: Plank Begin in a high plank position, with your hands directly under your shoulders and your feet hip-width apart. Engage your core and hold the position for 30 seconds. Keep your hips in line with your shoulders and don't let your lower back sag. Take a 10-second break before moving on to the next exercise. Exercise #2: Bicycle Crunches Lie on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and feet off the ground. Bring your right elbow towards your left knee while straightening your right leg. Then, switch sides and bring your left elbow towards your right knee while straightening your left leg. Continue alternating for 30 seconds. Take a 10-second break before moving on to the next exercise. Exercise #3: Mountain Climbers Begin in a high plank position. Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. Continue alternating for 30 seconds. Keep your hips down and your core engaged. Take a 10-second break before moving on to the next exercise. Exercise #4: Russian Twists Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a weight or a water bottle with both hands. Twist your torso to the right and touch the weight to the ground, then twist to the left and touch the weight to the ground. Continue alternating for 30 seconds. Take a 10-second break before moving on to the next exercise. Exercise #5: Leg Raises Lie on your back with your legs straight and your arms by your sides. Lift your legs towards the ceiling, keeping them straight. Lower them slowly back down, but don't let them touch the ground. Repeat for 30 seconds. Take a 10-second break before moving on to the final exercise. Exercise #6: Flutter Kicks Lie on your back with your hands under your butt and your legs straight. Lift your feet off the ground and alternate kicking your legs up and down. Keep your core engaged and your lower back pressed into the ground. Continue for 30 seconds. Congratulations! You've completed one round of the six-pack abs calisthenics workout routine. Take a 1-minute break and then start again from the top. Complete three rounds total for a total of 18 minutes. Remember, building six-pack abs takes time and effort. Along with this workout routine, make sure to eat a healthy diet, stay hydrated, and get enough rest. With consistency and dedication, you can achieve your six-pack abs goals. Thank you for joining

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hi everyone, welcome to today's vlog where we'll be discussing the benefits of doing planking every day for your health and fitness. Planking is a simple yet effective exercise that can help strengthen your core, improve your posture, and boost your overall fitness. Here are seven benefits of doing planking every day. Improves core strength (2-3 minutes) Planking engages multiple muscle groups in your core, including your abs, back, and hips. By doing planks regularly, you can strengthen these muscles, improving your stability and balance. Reduces back pain (1-2 minutes) Planking helps improve your posture, which can reduce the strain on your back muscles and alleviate pain. By strengthening your core, you can also support your spine better and reduce the risk of back injuries. Increases flexibility (1-2 minutes) Planking stretches your shoulders, hamstrings, and arches of your feet, increasing your overall flexibility. By improving your flexibility, you can move more freely and reduce the risk of injuries. Boosts metabolism (1-2 minutes) Planking is a full-body workout that can help increase your heart rate and boost your metabolism. By doing planks regularly, you can burn more calories and improve your overall fitness level. Enhances mood (1-2 minutes) Planking releases endorphins, which are natural feel-good hormones that can boost your mood and reduce stress. By doing planks regularly, you can improve your mental health and well-being. Improves balance and coordination (1-2 minutes) Planking requires you to balance on your forearms or hands, improving your balance and coordination. By strengthening your core muscles, you can also improve your stability and prevent falls. Can be done anywhere (1-2 minutes) Planking is a simple exercise that can be done anywhere, without any equipment. Whether you're at home, in the office, or on the go, you can do planks to stay fit and healthy. So, how do you do planking? Start by getting into a push-up position, with your palms flat on the ground and your arms extended. Keep your body straight, with your toes on the ground and your abs tight. Hold this position for as long as you can, working your way up to one minute or more. That's it for today's vlog on the benefits of doing planking every day for your health and fitness. Remember to incorporate planks into your daily exercise routine to improve your core strength, reduce pain, and boost your overall well-being. Thanks for watching, and we'll see you next time.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hi everyone, welcome to today's vlog where we'll be discussing kidney meridian exercises, meditation, and relaxation. This 10-minute daily routine can help promote the health of your kidneys, improve circulation, and promote overall well-being. First, let's start with a brief overview of what the kidney meridian is. In Traditional Chinese Medicine, the kidney meridian is believed to be an energy channel that runs through the body and is responsible for the health of the kidneys, bladder, reproductive organs, and the lower back. Stimulating this meridian through exercise and meditation can help improve its function and promote overall health. So, let's get started with the exercises. Exercise 1: Kidney stretch (1-2 minutes) Begin by standing up straight with your feet shoulder-width apart. Place your hands on your lower back, just above your buttocks. Slowly lean back, arching your lower back and pushing your hips forward. Hold this position for a few seconds, then return to the starting position. Repeat this stretch a few times. Exercise 2: Knee-to-chest stretch (1-2 minutes) Lie on your back with your knees bent and your feet flat on the floor. Slowly bring one knee towards your chest, using your hands to gently pull it closer. Hold this position for a few seconds, then release and repeat with the other leg. Repeat this stretch a few times. Exercise 3: Kneeling lunge stretch (2-3 minutes) Start in a kneeling position, with one leg extended in front of you and the other leg bent behind you. Lean forward, keeping your back straight, until you feel a stretch in your hips and thighs. Hold this position for a few seconds, then switch legs and repeat. Exercise 4: Standing forward fold (2-3 minutes) Stand up straight with your feet hip-width apart. Slowly bend forward, keeping your knees slightly bent, until your fingertips touch the ground. Allow your head and neck to hang down. Hold this position for a few seconds, then slowly come back up to a standing position. Now that we've completed the exercises, let's move on to meditation. Meditation (2-3 minutes) Find a quiet place to sit or lie down. Close your eyes and focus on your breath, breathing in slowly and deeply through your nose and exhaling through your mouth. As you breathe, visualize a bright light flowing through your body, focusing on the kidney area. You can also repeat a mantra, such as "I am healthy and strong," to help focus your mind. Finally, let's end with some relaxation techniques. Relaxation (2-3 minutes) Lie down on your back and focus on relaxing each part of your body, starting with your toes and working your way up to your head. You can also try progressive muscle relaxation, where you tense and release each muscle group in your body one at a time. This can help release tension and promote relaxation. That's it for today's vlog on kidney meridian exercises, meditation, and relaxation. Remember to incorporate this 10-minute daily routine into your self-care practice to promote overall health and well-being. Thanks for watching, and we'll see you next time.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w If you are experiencing chest congestion, incorporating some gentle exercise, meditation, and relaxation techniques into your daily routine can help alleviate symptoms and promote overall well-being. Here's a 10-minute daily routine that you can follow: Warm-up (1-2 minutes) Start with some light stretching exercises to warm up your muscles and get your blood flowing. You can do arm circles, shoulder shrugs, or neck stretches. Chest-opening exercises (3-4 minutes) Perform some chest-opening exercises such as the cobra pose, the camel pose, or the supported fish pose. These poses help stretch and open up the chest, making it easier to breathe. Breathing exercises (2-3 minutes) Practice some deep breathing exercises to help clear your airways and promote relaxation. You can try the 4-7-8 breathing technique, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Meditation (2-3 minutes) Spend a few minutes meditating to calm your mind and reduce stress. You can focus on your breath or use a guided meditation app to help you relax. Relaxation (1-2 minutes) End your routine with some relaxation techniques such as progressive muscle relaxation or visualization exercises. These can help you release tension in your body and feel more calm and centered. Remember to listen to your body and not push yourself too hard. If you experience any pain or discomfort during the exercises, stop and rest. Consistency is key, so try to make this routine a part of your daily self-care practice.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello everyone! Today, we're going to be talking about lymphatic drainage for your hips, armpits, neck, and body meditation and relaxation. If you're not familiar with lymphatic drainage, it's a massage technique that helps to promote the flow of lymph fluid in your body. This can help to reduce swelling and inflammation, improve circulation, and promote overall relaxation. Let's start with the hips. Our hips can often hold a lot of tension, especially if we sit for long periods of time or engage in activities that require a lot of hip movement. To begin, find a comfortable seated position with your feet on the ground and your hands on your hips. Take a few deep breaths in and out, and then begin to gently massage your hips in circular motions with your fingertips. You can also use a foam roller or a massage ball to apply more pressure to the area. Make sure to apply gentle pressure and avoid any painful or uncomfortable areas. Next, let's move on to the armpits. The lymph nodes in our armpits can often become congested, especially if we wear tight clothing or use antiperspirant. To begin, find a comfortable seated position with your arms by your sides. Take a few deep breaths in and out, and then begin to gently massage your armpits with your fingertips. You can also use a massage ball or a tennis ball to apply more pressure to the area. Make sure to apply gentle pressure and avoid any painful or uncomfortable areas. Now let's move on to the neck. Our necks can often become tense and tight, especially if we sit for long periods of time or engage in activities that require a lot of neck movement. To begin, find a comfortable seated position with your feet on the ground and your hands on your lap. Take a few deep breaths in and out, and then begin to gently massage your neck with your fingertips. You can also use a foam roller or a massage ball to apply more pressure to the area. Make sure to apply gentle pressure and avoid any painful or uncomfortable areas. Finally, let's move on to body meditation and relaxation. To begin, find a comfortable seated or lying position where you won't be disturbed. Take a few deep breaths in and out, and then close your eyes. Visualize a relaxing scene, such as a beach or a forest, and imagine yourself there. Focus on your breath and allow yourself to fully relax. You can also try a guided meditation or use relaxing music to help you relax. Remember, lymphatic drainage and meditation can be a great way to reduce stress and promote relaxation in your body. Make sure to take the time to care for your body and mind, and don't be afraid to seek professional help if you need it. Thank you for watching, and I'll see you in the next video!

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello! Here's a 10-minute vlog for a 20-minute music guided coherent breathing exercise. Enjoy! [Opening shot of a peaceful, natural environment with gentle music in the background] Host: Hello and welcome to this 10-minute vlog where we will be guiding you through a 20-minute music guided coherent breathing exercise. This exercise will help you relax and reduce stress while improving your overall health and well-being. So let's get started. [Cut to the host sitting comfortably with a gentle smile] Host: Find a comfortable seated position and make sure you won't be disturbed for the next 20 minutes. Take a deep breath in through your nose and exhale through your mouth. Let's do that again. Breathe in through your nose and exhale through your mouth. Good. [Cut to a close-up shot of the host's chest] Host: Now, place one hand on your chest and the other hand on your stomach. Breathe in slowly and deeply, feeling your chest and stomach expand. Hold for a few seconds and then exhale slowly and completely, feeling your chest and stomach contract. Keep breathing in this way, slowly and deeply. [Cut to a close-up shot of the host's face] Host: Now, close your eyes and focus on your breath. As you breathe in, imagine a white light entering your body and filling you with positive energy. As you exhale, imagine all the stress and negative energy leaving your body. [Cut to a close-up shot of a clock] Host: We will now begin the coherent breathing exercise. Inhale for 5 seconds, hold for 5 seconds, and exhale for 5 seconds. Let's begin. [Cut to the host demonstrating the breathing exercise] Host: Inhale...2...3...4...5...Hold...2...3...4...5...Exhale...2...3...4...5. Inhale...2...3...4...5...Hold...2...3...4...5...Exhale...2...3...4...5. Keep going at your own pace. [Cut to a close-up shot of the host's face] Host: As you continue with the coherent breathing, allow your mind to relax and focus on the present moment. Let go of any thoughts or worries and just be in the moment. [Cut to a shot of the peaceful natural environment] Host: Allow the peaceful surroundings and gentle music to help you relax even further. [Cut to the host demonstrating the coherent breathing exercise] Host: Inhale...2...3...4...5...Hold...2...3...4...5...Exhale...2...3...4...5. Inhale...2...3...4...5...Hold...2...3...4...5...Exhale...2...3...4...5. [Cut to a close-up shot of the host's face] Host: We are almost done with this 20-minute music guided coherent breathing exercise. Take one more deep breath in, hold for a few seconds, and exhale slowly and completely. [Cut to the host demonstrating the breathing exercise one last time] Host: Inhale...2...3...4...5...Hold...2...3...4...5...Exhale...2...3...4...5. [Cut to a close-up shot of the host's face] Host: You did a great job! Take a moment to notice how you feel. Do you feel more relaxed and at peace? This exercise can be done anytime you need to reduce stress and improve your overall health and well-being. Thank you for joining me today. [Closing shot of the peaceful natural environment with gentle

https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg Welcome to this 30-minute meditation and relaxation session titled "An Hour to Breathe". In this session, we will focus on recharging your mind, calming your body, and relieving stress and tension. To start, find a comfortable and quiet place where you won't be disturbed for the next 30 minutes. You can sit on a cushion, a chair, or lie down on your back. Take a moment to adjust your posture, making sure your spine is straight, your shoulders are relaxed, and your arms are resting comfortably. Now, let's begin by taking three deep breaths. Inhale deeply, filling your lungs with air, and exhale slowly, releasing any tension or stress in your body. Inhale deeply, and exhale slowly. One more time, inhale deeply, and exhale slowly. Now, allow your breath to return to its natural rhythm. Notice the sensation of the breath as it moves in and out of your body. Without trying to change your breath, simply observe it, following the breath as it flows in and out of your nose or mouth. As you focus on your breath, allow any thoughts or distractions to simply float by, like clouds in the sky. If your mind wanders, gently guide it back to the breath, without any judgment or criticism. Now, let's bring our attention to our body. Starting at the top of your head, bring your awareness down through your body, noticing any areas of tension or discomfort. As you scan your body, simply observe any sensations, without trying to change them. As you become aware of areas of tension or discomfort, allow your breath to flow into these areas, bringing relaxation and release. Imagine that with each exhale, you are releasing any tension or stress from your body. Now, let's take a moment to focus on gratitude. Bring to mind something or someone you are grateful for. It could be a loved one, a moment of joy, or simply the fact that you are alive and breathing. Allow yourself to feel the warmth and joy that gratitude brings, filling your body with positive energy. As we come to the end of this meditation, take a moment to thank yourself for taking this time to care for your mind and body. Take three deep breaths, filling your lungs with air, and exhale slowly, releasing any tension or stress in your body. When you're ready, slowly open your eyes and return to the present moment, feeling refreshed, relaxed, and recharged. Thank you for joining me in this hour to breathe.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Welcome to this 20-minute vlog featuring a daily routine for activating and stimulating the vagus nerve through meditation and relaxation exercises. The vagus nerve is a key part of our parasympathetic nervous system, which regulates our body's rest and digest response. By activating the vagus nerve, we can promote relaxation, reduce stress and anxiety, and improve our overall health and wellbeing. Start by finding a comfortable and quiet space where you can sit or lie down. Close your eyes and take a few deep breaths in through your nose, holding for a few seconds, and then exhaling slowly through your mouth. Repeat this breathing exercise a few times to help calm your mind and relax your body. Next, bring your attention to the area around your throat and the sensation of your breath moving in and out of your body. As you inhale, imagine your breath flowing down into your lungs, and then all the way down into your belly. As you exhale, imagine your breath flowing back up and out through your mouth. Now, bring your attention to your heart center, located in the middle of your chest. Visualize a warm and loving light radiating from your heart center and spreading throughout your entire body. This will help activate the vagus nerve and promote relaxation and calm. As you continue to breathe deeply and visualize this warm, loving light, you may notice a feeling of relaxation and peacefulness washing over you. If your mind starts to wander, gently bring your attention back to your breath and the present moment. Continue this meditation and relaxation exercise for 10 minutes, focusing on your breath, heart center, and the warm, loving light radiating throughout your body. With regular practice, this exercise can help you activate and stimulate your vagus nerve, reduce stress and anxiety, and promote relaxation and calm in your daily life. Thank you for joining us for this 20-minute vlog featuring a daily routine for vagus nerve activation through meditation and relaxation exercises. We hope this exercise helps you find peace, calm, and improved health and wellbeing.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Welcome to this 20-minute vlog featuring a meditation and relaxation exercise for tinnitus, or ear ringing. Tinnitus can be a frustrating and persistent condition, but with this simple 10-minute daily routine, you can learn to calm your mind and find relief from the ringing in your ears. Start by finding a comfortable and quiet space where you can sit or lie down. Close your eyes and take a deep breath in through your nose, holding for a few seconds, and then exhaling slowly through your mouth. Repeat this breathing exercise a few times to help calm your mind and relax your body. Next, focus your attention on the sound of your breath. As you inhale and exhale, notice the sensation of the air moving in and out of your body. If your mind starts to wander, gently bring your attention back to your breath and the present moment. As you continue to breathe, bring your awareness to the sound of your tinnitus. Try not to judge or resist the sound, but simply observe it with curiosity and detachment. You may notice that the sound becomes less intense as you focus on it in this way. If you find your mind starting to wander again, gently bring your attention back to the sound of your breath and the present moment. Imagine each inhale filling your body with calm and peace, and each exhale releasing any tension or anxiety. Continue this meditation and relaxation exercise for 10 minutes, taking deep breaths and focusing your attention on the sound of your breath and your tinnitus. With regular practice, this exercise can help you find relief from the ringing in your ears and cultivate a sense of calm and relaxation in your daily life. Thank you for joining us for this 20-minute vlog featuring a meditation and relaxation exercise for tinnitus. We hope this exercise helps you find peace and calm in the midst of the ringing in your ears.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello and welcome to this 20-minute vlog on the Relaxation Breath of Life. In this video, we'll be discussing a simple breathing technique that can help you relax and reduce stress, no matter what challenges you may face in your day. First, find a comfortable seated position, either on the floor or in a chair with your feet firmly planted on the ground. Place your hands on your belly and take a deep breath in through your nose, feeling your belly rise as you inhale. Hold this breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall as you exhale. Repeat this pattern of deep breathing for a few minutes, focusing on the sensation of your breath moving in and out of your body. As you inhale, imagine yourself filling up with calm and relaxation, and as you exhale, imagine releasing any tension or stress you may be holding onto. If your mind starts to wander, gently bring your attention back to your breath. You may find it helpful to count your breaths, inhaling for a count of four and exhaling for a count of six. As you continue to practice the Relaxation Breath of Life, you may notice that you feel more centered and grounded, even in the face of difficult situations. This technique can be especially helpful if you are feeling anxious or overwhelmed, and can be practiced anywhere, anytime. Remember to always listen to your body and modify the breathing technique as needed. With regular practice, the Relaxation Breath of Life can help you never have a bad day again. Thank you for joining me in this 20-minute vlog on the Relaxation Breath of Life. I hope this breathing technique brings you peace and relaxation whenever you need it.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hello everyone, welcome to our 20-minute home full bodybuilding and fitness routine. Today, we have a special guest with us, a fitness expert who will guide us through this workout. First, let's start with a warm-up to get our blood flowing and prevent injury. Warm-Up: Start with jogging in place for 2 minutes. Move on to jumping jacks for 1 minute. Do some leg swings, side to side for 1 minute. Finish up with some arm circles for 1 minute. Great! Now, let's move on to our full body workout. Exercise 1: Squats Stand with your feet shoulder-width apart. Bend your knees and hips, lowering your body until your thighs are parallel to the ground. Push up through your heels and return to the starting position. Do 3 sets of 10 reps. Exercise 2: Push-ups Get into a push-up position with your arms straight and your wrists directly under your shoulders. Lower your body until your chest touches the ground. Push up and return to the starting position. Do 3 sets of 10 reps. Exercise 3: Lunges Stand with your feet shoulder-width apart. Step forward with your left foot and bend your left knee, lowering your body until your left thigh is parallel to the ground. Push up through your left heel and return to the starting position. Repeat on your right side. Do 3 sets of 10 reps on each side. Exercise 4: Dumbbell Rows Hold a dumbbell in each hand. Bend your knees and lean forward, keeping your back straight. Pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down to the starting position. Do 3 sets of 10 reps. Exercise 5: Plank Get into a push-up position with your arms straight and your wrists directly under your shoulders. Hold your body in a straight line from your head to your heels. Engage your core muscles and hold for 30 seconds. Cool-down: Do some static stretches, such as stretching your quads, hamstrings, and shoulders. Breathe deeply and take a moment to relax your muscles. That was a great workout! Remember to drink plenty of water and get enough rest. Thank you for watching, and I hope to see you again soon!

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Hey everyone! Today, we're going to be doing a beginner routine workout series focused on our core with a special focus on the crunch. First things first, it's important to warm up before starting any workout. So, let's start with a quick warm-up. Warm-Up: Start with jogging in place for 1 minute Move on to jumping jacks for 1 minute Do some leg swings, side to side for 1 minute Finish up with some arm circles for 1 minute Great! Now that we're warmed up, let's move on to the crunch exercises. Exercise 1: Basic Crunch Lie down on your back with your knees bent and your feet flat on the ground. Place your hands behind your head with your elbows out to the sides. Lift your head and shoulders off the ground, and exhale as you do so. Inhale and lower yourself back down to the starting position. Repeat for 10 reps. Exercise 2: Bicycle Crunch Lie down on your back with your hands behind your head and your legs bent. Lift your head and shoulders off the ground and bring your right knee up towards your chest, twisting your torso to the right. As you do so, straighten your left leg, keeping it off the ground. Bring your left elbow towards your right knee. Switch sides and repeat for 10 reps. Exercise 3: Reverse Crunch Lie down on your back with your knees bent and your feet flat on the ground. Place your hands by your sides with your palms facing down. Lift your legs off the ground and bring your knees towards your chest. Exhale and curl your hips off the ground, bringing your knees towards your head. Inhale and lower your legs back down to the starting position. Repeat for 10 reps. Exercise 4: Russian Twist Sit down on the ground with your knees bent and your feet flat on the ground. Lean back slightly, keeping your back straight. Clasp your hands together and lift them in front of your chest. Twist your torso to the right, bringing your hands towards the ground on the right side of your body. Twist back to center and then twist to the left, bringing your hands towards the ground on the left side of your body. Repeat for 10 reps. Exercise 5: Plank Get into a push-up position with your arms straight and your wrists directly under your shoulders. Hold your body in a straight line from your head to your heels. Engage your core muscles and hold for 30 seconds. Great job! That was a great beginner routine workout series focusing on the crunch. Remember to cool down by stretching and take care of your body by staying hydrated and getting enough rest. Thank you for watching, and I'll see you in the next video!

https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg Welcome to this 20-minute vlog featuring a 10-minute abs workout led by Morgan Rose Moroney. This quick and effective workout is designed to help you strengthen and tone your core muscles in just 10 minutes. To begin, find a comfortable space where you can lie down on your back. Place your hands behind your head, elbows out to the sides, and your knees bent with your feet flat on the ground. Start with basic crunches by lifting your head and shoulders off the ground, engaging your abs, and slowly lowering back down. Do this for 10 reps. Next, move into bicycle crunches by lifting your head and shoulders off the ground, bringing your right elbow to your left knee as you extend your right leg out. Alternate sides for 10 reps. Move into reverse crunches by keeping your hands behind your head and bringing your knees up towards your chest. As you lift your hips off the ground, engage your lower abs. Lower back down for 10 reps. Next, do leg raises by lying flat on your back and raising your legs straight up towards the ceiling. Lower back down slowly and repeat for 10 reps. Finally, finish with a plank hold by coming into a high plank position, engaging your core and keeping your back straight. Hold for 30 seconds. Repeat this circuit for a total of 10 minutes, taking breaks as needed. This quick and effective abs workout is perfect for incorporating into your daily routine to help strengthen and tone your core muscles. Thank you for joining us for this 20-minute vlog featuring a 10-minute abs workout led by Morgan Rose Moroney.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w Welcome to this 10-minute vlog on shoulder exercises for tension and pain relief. If you're experiencing tightness and discomfort in your shoulders, these exercises can help you release tension and alleviate pain. First, find a comfortable seated or standing position. Begin by rolling your shoulders up and down in a smooth motion, allowing your shoulder blades to glide along your rib cage. Do this for about 10-15 seconds, then reverse the direction and roll your shoulders forward for another 10-15 seconds. Next, perform shoulder shrugs by lifting your shoulders up towards your ears, then relaxing them back down. Repeat this motion for about 10-15 seconds. Then, extend your arms out to the side at shoulder height, palms facing downwards. Slowly bring your arms forward, crossing them in front of your body, then return them back to the starting position. Repeat this motion for about 10-15 seconds. Next, place your right hand on your left shoulder, and your left hand on your right shoulder. Use your fingers to gently knead the muscles on your shoulders in a circular motion, starting at the top of your shoulders and working your way down towards your neck. Repeat for about 30 seconds. Finally, perform a shoulder stretch by reaching your right arm across your chest, and using your left hand to pull your right arm closer to your body. Hold for a few seconds, then release and repeat on the other side. These exercises can be repeated as often as needed to help release tension and alleviate pain in your shoulders. Remember to always listen to your body and modify the exercises as needed. Thank you for joining me in this 10-minute vlog on shoulder exercises for tension and pain relief.