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@laramirasol
Hyper Extension stabilization+modified hyper extension - Targets Lower Back.
First part of exercise is for Stabilization. Start in a Hyper extended position on machine. Hold weight in hands. Hold this position for as long as you can or try for 30 seconds.
Second Part: (Continuous, Contracting, controlled movement) Flex & lower back down to where your body is close to 90 degrees & back to start position. Every time you go back to start position, hold for 2 seconds & lower back down. Make sure you are keeping the weight controlled & not swaying.
3 sets
#123fitness
Do you read nasm? Or any of the personal training books?
@hannie_k "Part of your world" 🎶👋😩
@kayceepugeda I don't know what that is.. Lol. But I don't read any books. I get most of my exercises from @adubeast & random movements I come across.
Haha aw man I was all telling Kim that I bet you were reading the book I read! Thinking I was all tight hahahaha damnit.
@kayceepugeda bahahaha. Negative, my virgin lady.
@steezburger LMFAO!!!
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@laramirasol
Boat Pose Hold & Flutter Kicks - Boat Pose: Targets your core & helps with muscle endurance. Flutter kicks: Targets hip flexors. *Weights are Optional* Holding weight will target your arms as well.
Start Position: Sit on floor with arms extended in front of you & feet flat on ground. Next, deep inhale then exhale out & lean back to a 45 degree angle. Inhale then exhale out & raise both legs to at least a 45. Hold this position for 3-5 long breaths or 10-15 seconds. Posture is key so make sure your chest is up & open. This is a yoga pose so remembering to breathe is very important.
When ready, (slow, controlled, & Continuously) lift & lower legs, alternately for 30 seconds.
3 sets
#123fitness
Omg no make up
That last one u look like ur gonna 💩
@kimmedee oh... I don't think you want to know how my face looks when I 💩. 😳😩😬😶🙈🙊🙉😛
Ure so sexy when u talk dirty
Is this what u look like in the morning?
@jacqueline_mata are you calling me ugly? 😒
U look as if ur getting black in u 🙊
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@laramirasol
So proud of @adubeast & @steezburger. Last night was fun & I hope you all had a great first night out since you've graduated. I love you both. @lovelypcakes @msluwhatitdo @mrjza @po_diggity @mikeycii @drew_ngooo @migs_bwco @gentlemanjones @kimmedee @justinbustin
Congrats @adubeast & @steezburger. #PROUD of you both. #143
Thanks @tk_nguyen miss ya homes. See you soon. See you Wednesday @laramirasol and I will be in LA
@tk_nguyen Thank you ❤ I'll be in LA Wednesday too! Got your text 👌 See you then!
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@laramirasol
Thank you @jessicafang for my goodies! I love my necklace & ring! 😘😘😘😘
👌neckwear
U know this pic ain't about the necklace! U showing off ur abs! Lol jk love u!
Yummy
Hot!
Lets trade bodies
I saw you sat night I was pretending to punch your stomach!!! You hella looked me off! Lol 😿
@imnarf HAHAHA! I was like... Ummm? & after I was thinking it was you!! I Swear on that.
Lol don't trip I was on one
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@laramirasol
Suite life. Happy Graduation @adubeast. Let the debauchery begin!
Whoa, who's place is that?
Do the Harlem shake
What @mrjza said
@mrjza @gelo_shot @adubeast wants to! He brought his cliff Paul cut out! Hahahah
Where y'all goin tonight??
And congrats @adubeast !!!
Looks like the keating
@floydalicious correct!
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@laramirasol
🎀
SO cute!!!!!!!!
What a cutie like her auntie! ❤
😍😍😍
Whata cutie
Cheeeekkkssss!!!
She's super cute !💗
Cutie for sho.
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@laramirasol
Corner Bakery inspired.
But mine's better. 😏
Dang that looks good. Are those pine nuts?
Lecker
What kind of dressing??
Mmm that looks good :)
I want some!!! Yummmm!🍴
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@laramirasol
In a couple of days, @adubeast will be graduating & receiving his Bachelors Degree in Kinesiology (CSUSM). This picture says it all... I cannot express the amount of how proud I really am of him but I can tell you that his determination & drive has influenced me to work as hard as him academically & work hard in... life. Motivation comes from within but having someone to feed off of that kind of energy helps a lot. He's the food that I've been hungry for my whole life. We've both been through the same predicaments growing up... so not just knowing* the struggle but going through the same struggle, only makes us understand & appreciate each other a lot more. Starting from where he came from & getting this far... It's humbling & it makes me want to do what he does. You're my inspiration& Again, early congratulations to you, @adubeast. I can't wait to take over the world with you. I love you, handsome.
@rjlibed health science. Thanks @misterthibodeau
I just cried
Ugh this is so sweet I'm getting teary eyed.
Awww congrats @adubeast ! :)
😍😍😍
143 @adubeast & @laramirasol
too cute! ❤
Sweetie Pie
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@laramirasol
F6ix.
#rmddancer @rmddancers #f6ix
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@laramirasol
A little some'n with @adubeast by the very talented @mikesumoto
Gorgeous Couple!
Two Beautiful Ladies! 😁 @adubeast @laramirasol
Goodness, you are gorgeous. 😍
@myronmarten hahaha
@myronmarten @dzantonn the hell does that mean!? Hah
Beautiful couple :)
Y'all look alike
Uhhhhh.. How!? @jacqueline_mata
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@laramirasol
"Not to sound like that.. But to sound like that.." #qotn
My favourite girl. @steezburger #igfamous
Miss you ladies!!!!
DAW
this is the best site GRÁMRðX CôM
Tajima
That's my boo
thats the ramen place we went to after our shoot! they got them samari sword hilt beer tap lever thingys!
Nice pic
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@laramirasol
Brunch date with @adubeast at The Mission
@laramirasol that'll be a good look.. @m_mason31 and myself were talkin about having another #ga BBQ like we did last year.. Just didn't get in depth with it much. Hope all is well with you too and I'll holla at you guys soon
Sis wait a damn min, I'm tryna figure out how you have so many damn followers! 9,000 really lol @laramirasol gotta luv ya
Best French Toast, ever! 😋
@laramirasol I feel the same way. I can feel abs muscle under the pudge. I have to give up sweets for it to show which I cannot give up! 😣 So no abs for me. At least your stomach looks good!!
Yes
Damn!!!
I like this spot & I livr near it.. u should also try "Cafe Park" down the street on University/Park ave its near the sex shop on the corner and the menu is really similar to the mission but maybe better...
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@laramirasol
Fluxx Nectar 💜 @eileensouk_ @_amanda_xo_ @lisakai1 @arielleweaver MIA @hello_janey
😍 Ah how'd u get the job! @laramirasol
😘❤🎉🔥
hotties everywhere!
Awww my little buddy
😍😍🔥🔥
Is that Ei far left?
@thuyhl1117 yes it is @_eileensouk
The hotties 😍
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@laramirasol
@5andadime Cinco De Mayo line released at 12 noon today! Get yours now ladies & fellas!
Cc: @mikesumoto @adubeast
You're cheating on me! :**((( lol jk good to see you're back on the modeling horse again tho!¡★
I LOVE that tee!!!!! 👨
Love their line!
@sashimimo you would, you 👨🇮🇹🎉
Sorry male model @adubeast. Imma start an agency. U and @tk_nguyen will start the stable. #BallsModels #BlueSteel www.studblvd.com
@indo_is_back haha you just want @tk_nguyen and I to fulfill your fantasy
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@laramirasol
Always been my favourite #laramaedub photo @adubeast
#chrowback #chrowap
@lesteezy 😊☺ we love you too & miss you! 💜💜💜
such a gorg couple♥
I was looking you up so I could show a friend of mine bc I use you as inspiration :P and came across that. It's fucking disgusting
@kayveeezy yea I've seen that a long time ago. It doesn't bother me tho. Haha people are always going to hate, make up shit & pretend to be others. So I just ignore it & keep doing what I'm doing to keep them hating. 😊
@kayveeezy thank you for letting me know.
@adubeast @laramirasol nice meeting you today!
Awh you guys look great together! And you're so pretty!
Cute! 😊
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@laramirasol
Baby be hooking me up! #absaremadeinthekitchen #123kitchen @adubeast
Yum!
He made the most healthiest way of making unhealthy food some what healthy. HAHHA
😻😻😻
This looks sooooo bomb
must you post now..
Seriously @adubeast please come over and cook for us
Looks sooo bomb
That looks amazing!
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@laramirasol
Your first impression better be the best impression. #feelinggood #crossingfingers
Interview? Good luck 🍀
😍
Helloooo gorgeous!
luck
Praying for yah!
Go girl! Git ittttt
@laramirasol thanks for helping us tomorrow!
@5andadime No problem! See you later!
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@laramirasol
#MyFavourite #laramaedub @adubeast
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@laramirasol
So proud of my team! Great job everyone! We finished! #123fitness #roguerunner #assbruise #stupidslide #pulledgroin #scratchedlegsandback #rippedshorts #uglytanlines @adubeast @vm_armas @_dnguyen @jetty_jdillaa @grraceface @miss_krissy_kris + more!
It was @adubeast & my first time doing a Run with obstacles. Crossed the finish line holding hands. #onethingcheckedoffourlaramaedubadventures
Yay! Congrats!!! What an accomplishment! #marathon next?!
Why are you two the most naked
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@laramirasol
Catch me tonight at F6ix dancing with the beautiful @destinyroxas!
#hiphop #f6ix #rmd
cc: @rmddancers @hello_janey
Yay you're an RMD Hottie!!!!
Whaaaat! Congrats girl!!! 😍
Get it boo boo! 😘😘
Whaaaaaa?! Get it girl!
Smh! Should have given you some bikinis already
You was hot lastnight bbygirl! @laramirasol
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@laramirasol
10k Rogue Run tomorrow! 15ppl on the team (#123fitness) Are you guys ready!!?!!??! @adubeast @jetty_jdillaa @vm_armas @_dnguyen @grraceface @miss_krissy_kris + more
@017_ thanks! 😁❤
Do the ROC race with me! Its like the show wipeout!
👍👍👍
Awesome you can do it!
You and @adubeast should come up to LA for the 5k Electric Run on 5.24! Discount code: TOML ... cc @tk_nguyen
🏃🚶🏃🚶💨💨
TRON.
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@laramirasol
😳 BOMB.
7-Sprouted Grain Bread, Chicken, Swiss, Fried Egg, Mixed Greens, Avocado & Spicy Veggenaise.
Made by me.
@indo_is_back it was dirty. VERY. DIRTY. Hahah #reasonswhyiwillnotcompete #FOMOonFood.
Sarap
@marsawarsa FORREAL! Every time we go there, Aaron & I end up paying more than $20.
@Laramirasol Looool. That rewards card pays off in the end though. #lookinout
looks so delicious...yumyum
@mister_hung this looks deeeeelicious
Yummy! What's your recipe for the spicy veggenaise please? Looks delish but I have a feeling it won't be the same without the veggenaise!
@lilpbc mixed greens!
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@laramirasol
F*ck you, idiot.
@thispartyishorseshit across the globe or next door neighborhood... They still are fucking lames.
🇨🇳
If it's a yahoo account then you should switch to another email. Yahoo has been hacked several times now. Their security is terrible. I still can't log into one of my accounts that was hacked.
Try gmail better more not hacked?
It was happens to me someone tried to hacked my yahoo so I stopped using it anymore
Hmmmm...don't think it matters who the email provider is. All about strength / difficulty of your password!
@f_ugly yes... Good thing the strength of my pw didn't let that weak ass go thru
Haha wow that's crazy no life ! Happened to me
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@laramirasol
Behbeh made white cheddar/sharp cheddar & purple cauliflower, broccoli soup. 😍 It turned out sooo pretty! Haha @adubeast 💜
Dude yum!
WhAt? There's purple cauliflower ?
He makes you the best food!!
It does look pretty!!
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@laramirasol
Chirashidon made by my favorite @sashimimo ✋ #partyinyourmouth
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@laramirasol
Went too HAM on the legs on Wednesday & felt even worse today. ... @adubeast told me to to do an ice bath for a quick recovery. 😬😒
@kb2310 I really did do work... A little too much work. LOL!
@rblr87 it was worth it! I'm walking normal now compared to my "walking dead" crippled ass walk
No problem! Professional athletes take Epsom salt baths all the time, it should do the trick.
@laramirasol how difficult was it to jump into the tub? I'm chicken I would catch a cold Lol
@iam_fob I didn't jump in the tub. I actually was already sitting in the water & Aaron poured it on me. LOL!
@laramirasol ahh I see. I want to try ice bath in the future
@laramirasol rifl walking dead ass walk hahahahahahah too good!!!
If you crush ginger and mix it in a pure oil to make sort of a paste...rub it on sore muscles. It works. Or you can soak a cloth/towel in apple cider vinegar and wrap it around the sore muscle...that works too. Those are just a couple of "holistic" tricks I make some of my massage clients do. Hope it helps for next time.
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@laramirasol
😳 I found you, Ms. New Booty.
Very nice
@laramirasol is gorgeous!
@laramirasol wow, good work! what workouts do you recommend for glutes other then squats?
@rdee91 I have the same issue. My weight would fluctuate from 112-115. When I started lifting, my weight went down to 105, it sucked. I used the MyFitnessPal app to help me gain the healthy weight back and it helped a little. I now fluctuate from 108-110. Gaining weight has always been an issue for me. I'm a naturally petite.
@gladyschau_ There are different variations to squats. The best way to built a booty is heavy weighted squats (Back squat, front squat, side squat, over the head squat, etc). Lunges help the legs and tightens your thighs which helps push your booty up. Abductor and Adductor machines. Explosive jumps and explosive lunges are killer exercises for your legs as well.
@khrisveee Yes, heavy squats will do. So will abductor machine to work your side booty. Stiff leg deadlifts for your top booty
;) thanks chica appreciate u writing back 👌✌ ok so I'm a stay at home mommy is there any other stuff you'd recommend beside gym machine workouts lol
