Men, here's how to get a 6 pack & develop stamina in bed. 💪 🍆

1. Straight Arm Crunch

Increase your dragon size 🐲 🍆 with no equipment, pelvic floor muscle exercises for men

1. Straight Arm Crunch

2. Heel Touches

You can buy a pair of resistance bands for INR 500 and bring them with you everywhere

Below are 10 band movements you can use to get an intense workout from absolutely anywhere:

Resistance bands are a versatile and convenient tool for doing intense workouts.

To start, choose a set of bands with different resistance levels to vary the intensity of your exercises and train them close to failure for the hypertrophy.

Bands come in different levels, so it is important to choose the right one for your fitness level.

If you are a beginner, start with a light band, and gradually move up to a heavier one as you get stronger.

You can also use multiple bands to increase the resistance level.

1: Banded Split Squat

Perform all the exercises in high rep ranges for 3-4 Sets according to your time availability.

Example ( 3 sets of 15-20 reps for Split Squat)

2: Good Mornings

One of the best movement if you nail the execution.

Are you sitting for more than 5 hours a day?

It could be taking years off your life.

For a V-Shaped Aesthetic, Bulletproof Back do this:

= Thread =

Todays hustle culture and use of technology means 1000s of people are sitting for hours everyday.

Without the appropriate management, spending hours in a chair can cause all kinds of damage to your body, and even shorten your lifespan!

A lack of awareness is the biggest issue

There are a number of health concerns when sitting for long periods:

• Cancer
• Obesity
• Excess body fat
• High blood sugar
• Chronic Back Pain
• Sciatica (nerve pain)
• Cardiovascular disease
• Increased blood pressure
• Unhealthy cholesterol levels

1. Pull Ups:

Get a muscular, strong and wide aesthetic back!

Develops your:

- Back
- Traps
- Shoulders
- Biceps
- Core
- Forearms

Use a full range of motion

*jump up and do slow negatives if too hard

2. Chest-Supported T-Bar Row

A stronger back for long day seated

• Better Posture
• Increased Strength
• Stronger Upper Back
• Better Core Stability
• Increased Core Strength
• Improved Muscular Balance
• Better and Thicker Muscle Definition

Turn from Fat - fit
Lazy - improve stamina
Low testosterone - high testosterone
Do This Daily For 5 Min...
1. Twist & Squat

2. Downward Dog Sprints

3. Jamping jack

4. Burpees

3 steps to MASSIVELY boost testosterone:

Low testosterone leads to:

- Anxiety
- Brain fog
- Exhaustion
- Mood swings
- Reduced sex drive
- Increased risk of injury
- Harder time build muscle

Here’s how to avoid all these:

1. Compound movements

Compound movements work multiple muscles or muscle groups at a time.

This is the most efficient way to build muscle.

More muscle triggers your body to produce more testosterone.

2 examples of compound exercises are knee push ups and wall sits:

Knee push ups

Have your palms shoulder width apart

Have your knees hip width apart and avoid arching or sagging your back

You can place a mat, pillow, or towel under your knees to ease pressure

Wall sits

Have your butt, back, and head on the wall with your arms by your sides and ankles, knees, and hips all in 90 degrees.

Hold this position.