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I’ve seen this video around a lot on tumblr, and it’s genuinely a really good abs workout. It’s quite hard to follow though, so I’ve written it up for anyone who wants to give it a go. If anything seems unclear, watch the video. I’ve written most of this in relation to the lyrics because that’s easiest for the moves which are held. Beyoncé - Run the World (Girls) 

I did not devise this routine myself, I have only notated it so it is easier for people to follow if they wish to.

  • Fast knee up 
  • 2x Bicycle Crunches 
  • Fast knee up 
  • 2x Bicycle crunches 
  • V sit (quick) 
  • 2x Bicycle crunches 
  • V sit (quick) 
  • 2x Bicycle crunches 
  • 4x Bicycle crunches to the right 
  • 4x Bicycle crunches to the left 
  • 4x Bicycle crunches alternating 
  • Boy don’t even try to touch thismove into Dish Position 
  • This is how they made memove into Reverse Dish Position 
  • This goes out to all my girlsmove back into Dish Position 
  • Get more money later - move into Reverse Dish Position
  • I think I need a barber - remain in Reverse Dish and bounce your arms and legs 
  • Boy, I’m just playing - just bounce your legs 
  • Come here babybounce both your arms and legs 
  • My persuasionlift yourself up into a cobra pose 
  • Build a nation - bring your legs up to touch your head 
  • Endless powerbring your legs down 
  • Our love we can devour - bring your torso back down 
  • Do anything for memove up into a forearms plank 
  • Run the world - lift up one leg and bounce 
  • Run this mothaswitch legs 
  • Who run the world - alternate your legs 
  • It’s hot up in here - move your weight so that you are now resting on your hands instead of your forearms. Repeat this movement
  • Raise a glass - move your legs apart and dip your pelvis from side to side (you may need to refer to the video as this is quite hard to explain) 
  • Boy you know you love it - forearm plank 
  • Come here baby - spread your arms out in front of you so that you are lowering the plank but do not completely drop to the floor
  • Hate me - end plank 
  • My persuasion - rise into a cobra position 
  • Build a nationmove your legs up to touch your head 
  • Endless power - lower your legs
  • Our love we can devour - lower your torso 
  • Do anything for me  - roll onto your side 
  • Who run the worldLift yourself into a side forearm plank and bounce 
  • Who run this motha - switch sides, repeat this three times before returning to a forearm plank and bouncing 
  • What we  - come to sit and stretch to touch your toes 
  • The world - sit back up 
  • Repeat this in 2nd position (with your legs slightly more apart)

I hope you have fun!!

The “Pee” Analogy The process of feeling hungry, experiencing a body-wisdom-based desire for a certain type of food, eating the food, stopping when satisfied, and then going off to do something else without another thought is “normal eating”. This is completely analogous to what occurs when you have to pee. You sense your body’s need, you relieve yourself, and then you go back to what you were doing. In both cases, you read a physical signal, meet the physical need, and give it no more thought. That’s normal. Now imagine what a strange world it would be if we were told that peeing had to be done on a schedule. We should pee four times a day, and it should be at four hour intervals, and we should only pee one cup at a time. If we need to pee in between times, we should hold it. If we want to pee more than one cup, we should hold that for the next time. Sound bizarre? That’s basically what a diet is. It is just as bizarre to regulate your eating according to arbitrary external rules rather than internal cues. Eating is a basic bodily function just like elimination. We don’t need to be told how to do it.
Normal Eating  (via tobeheal-ed)

THIS ^^^^^^^^^

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please excuse my horrible paint skills