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hello everybody..... I created this new topic so we can discuss and share anything to do with exercise and fitness....I will share as much information as I can regarding working towards a more femenine/hour glass shape...off the bat I have three exercises to share for stronger and more developed hips...however since I can t post pictures here I will only incorporate the instructions....wherever applicable I will always include the website link of origin..... before posting any exercise and fitness information I need to get an idea how many of you are interested....so please respond as to whether you are interested and what area of the body interests you the most....I will post information/your responses as your questions arrive....If I dont get any requests right away, then Ill just wait for requests to appear...in other words I will never cancel this topic..... for those of you interested in attaining or maintaining a thick yet femenine figure just make sure you intake more calories than you burn or at least equal it out....I intake a whey protein shake prior to exercising so that my body has enough fuel to last through my routines.....as opposed to tapping into your carbohydrates and then fat which you need to femenize...here it is very important to note that you need to do more abdominal workouts as well as resistance based routines like dumbells than cardio routines like bicycle, treadmill, jump rope, etc...this cardio routines will serve you more as warm ups as ooposed to calorie loss... for those of you that are overweight(as far as your concerned as opposed to people telling you that you are overweight) then just simply burn more calories than you intake...and drink lots of water in between you routines.....also, incorporate alot of cardio workout like stationery bicycle, jump rope, treadmill, aerobics, etc...and complement it with resistance(dumbell) routines, abdominal workouts(situps), etc... the inportance of incorporating dumbells/resistance workouts is to tone your body so it wont be too loose..... always make sure to keep your intake of good fats up...like olive oil, canola oil, nuts, seeds, avocados, natural cheese, natural butter(not margarine!!!!), etc..... for those of you that are currently very muscular/are former heavy lifters and thus have alot of muscle to overcome...I have interesting information that I obtained from a website regarding how to loose muscle and gain fat/femenize... thanks and much love, Clara |
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I have never been much of an Exercise type of person but just for a trial period I signed up for a month long exercise pass at my local Fitness center and started off with Water Aerobics for one hour everyday for five days a week and it seems to be helping with my energy levels if not my weight yet, Also for any of you that might be skeptical about Water Aerobics it is not an easy class, since as they say water has more resistance than air, Believe me I was unsure myself until I tried it. But I am debating whether to go to a Gym and get into a better overall workout routine to try and lose some weight or to stick with the fitness center pass and see if I can't do more with just a few more excercise classes each week.. Any suggetions would be welcome -- Loves, Katie |
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Hello Katie, Sweetie Sometimes those places will have a lite Exercise Class or a T'ai Chi Class for older people that I'm sure they would be more that happy for you to join in on. -- Remember to be Yourself Dakota Lynn |
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Hi Clara, Count me in for the exercises. Especially the hip development info and waist reduction. Thanks in advance Karyn -- Karynr |
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hello karynr and fellow sisters..... okay...here are three great hip conditioning exercises for sexier hips......many thanks to prevention magazine for featuring it on their may 2002 fitness section....their website is www.prevention.com... first:...A SIDE LYING LEG LIFT..... Lie on your right side with your right arm straight overhead and your head resting on your upper arm. Bend your bottom leg at the knee, and rest your left foot on the ground. Slowly lift the top leg about 20 inches. Hold for a second, then slowly lower. Complete a set, then switch legs. Add ankle weights when the move gets too easy. second:.... HIP FLEXION....Stand with an exercise band looped around your ankles. Lift your left leg forward about 45 degrees (between straight in front and to the side) against the resistance of the band. Hold, then return to start. Complete a set, then switch legs........ thrd:....SINGLE LEGGED BALANCE.....Standing on one leg, bend into a quarter squat. The goal is to balance on one leg, but you can use a wall or chair for support if needed. Hold for 60 seconds (or as long as you can to start, working up to 60 seconds). Return to the starting position. Repeat three times, then switch legs. When the move gets easy, hold dumbbells in your hands. also, .....perform this hip/leg stretch often so you can condition your leg and hip muscles to beter asssist you in crossing your legs in a female manner while siiting down....alot of people cant comfortably cross their legs due to tightness and no flexibility in their hip and leg muscles....the hip shape plays a role in this too for easier leg cross but the stretching of the hip area will defititely assist...It has for me thus far.... stretch:....Reclining twist with knee up.....Lie on your back with your ' knees bent and your feet flat on the ground, arms stretched out to the sides. Cross your right ankle over your left knee so hat your right shin is parallel to the ground. Slowly drop your legs to the left, bringing your right foot down toward the ground as far as comfortably possible. Gently press against ,our right knee with your left hand. Hold, then switch sides. lastly, I recommend you also visit these two websites for additional exercise routines....www.fitforwomen.co |
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Hi Clara, I coudn't wait to start the exercises. I went out and got a sports bra and bike shorts and did all of the exercises this afternoon.I could tell by the slight soreness I was moving stuff not used to being moved so I guess I did them right. I started out slow just 10 reps each but I'll increase as I go along. Thank you so much for the idea of sharing these exercises with us. I'm also using a gazelle and abdoer for my waist and I'll probably add sit-ups too. Again Thank You very much . Hugs Karyn -- Karynr |
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Clara, Yes, thanks ... still at or about 220lbs right now and wanting to get to 170-180. I purchased Dianna's "Weight Formula Plus" pills with my reorder and know that this alone won't work without exercise. I am going to (try to) play golf this weekend with my new "additions" (still in the AA-A cup range, so I'm not worried about them "gettin in the way"). I'm thinking of walking (with the bag riding on the cart) the whole way ..... Does anyone here play golf since starting transition ??? Any experiences you can relay (what your changes have done to your game, etc.) ??? Golf is something that I'll never give up ---> now if I only had a membership at Augusta National that whole admissions policy would be "out the window" .... LOL. Hugs, Missy PS - Can you send/give me information on that site to lose muscle and gain fat/feminize too (please) ??? -- "Becoming the girl of my dreams ..... ..... one day at a time." |
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hi there marissa.... for the information regarding losing muscle and gaining fat go to the following websites:...www.trans-health.c please keep in mind that this case is for very muscular build individual from the beginning of transition...so in other words, for somebody who is not starting transition as a big time body builder and just simply want too tranform whatever muscle you have into fat for curves then you need to not take things to the extreme as this articles indicate...so do workout lightly with dumbells just for toning/not power lifitng and also increase your good fat intake...so basically this is just a guide line...one has to make adjustments for themselves as needed accroding to your physique...... and also of course, you are using herbal hormones as opposed to synthetic as the articles indicate....much love, Clara |
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Clara, Thanks hon. I'm already reading/reviewing .... Can't wait for my reorder to arrive (with my Weight Formula Plus pills) !!! Hugs, Missy |
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well, even though i have actually dropped 20 lbs. since aug 31, count me in. i need all the help i can get to stay beautiful. jamie -- stay beautiful |
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hi there all you fellow sisters..... for starters, I recommend you bookmark the following website:...www.trans-health.co I will start posting the hip exercise routines shortly....I just need to type all instructions and each exercise....then I will proceed to post anything else that has been reqeusted thus far....stay tuned....much love, Clara |
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Clara, Thanks again ... first visit to trans-health.com and what do I find ????? Par Excellence: Mianne Bagger, ranked sixth in Australia by the Women's Golf Association, talks with Justin Cascio about her experiences as a transgendered woman in amateur golf. How cool is that --- Found the answer to my own question ..... Hugs, Missy |
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hi marissa..... WOW!!!...glad I can help....I came across that website one recent evening while searching for matters regarding transgendered health issues..... I recommend everybody in this forum to subscribe to their newsletter so as to keep up with any latest health information....much love, Clara |
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hi everybody.... here is another great website regarding nutrition and fitness....contains excellent information... www.intense-workout.com much love, Clara |
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hi everybody...here is some interesting information regarding your rear ends taken from the following fitness website......http:/ FAQ's About Your Butt What you need to know about shaping your butt By Paige Waehner Losing weight and shaping up the rear end can be confusing with all the contradictory information on the 'Net, TV and magazines. If you're wondering about things like cellulite, saddlebags, getting bigger and shaping up, all your burning questions are answered below. Can I get rid of cellulite around my butt? What the heck IS cellulite? Cellulite is fat. Period. Cellulite is simply a term used by scientists to describe that cottage cheesy stuff that you often find on your thighs, butt, and hips. Women typically have cellulite because their adipose tissue is structured differently from men. As we gain weight, our fat cells swell while our connective tissue stays the same, thereby causing that lovely dimpling effect we all love to hate. So, can you get rid of it? Since cellulite is fat, there are NO MAGICAL SOLUTIONS to get rid of it. If you reduce the SIZE of your fat cells, you can reduce the cottage cheese look. This is best accomplished with diet and exercise (ugh). Note: body wraps, toning lotions, electrical muscle stimulation, herbal remedies and other quick fix solutions you see on TV and in magazines DO NOT WORK! Any effects are temporary, so deal with it. What exercises will get rid of saddlebags? Saddlebags are just another name for cellulite, flabby butt, etc. Remember that there are no exercises you can do to target the fat around your butt, hips and thighs. As above, you have to reduce overall body fat with diet and exercise. You CAN incorporate strength-training exercises for your legs to help tighten your hips and butt. When you build muscle, you burn more fat all the time since muscle burns more calories than fat. How do I make my butt bigger? To gain muscle (whether it's on your butt or somewhere else) you have to do two things: eat more calories than you burn and strength train with heavy weights. Keep in mind: You can't choose where you gain weight. If you start eating more and lifting weights, there's no guarantee your butt will reap the benefits. The shape of your butt is primarily based on genetics. Take a look at your parents or other relatives and you'll probably notice that you have inherited some of their genes. Doing lower body exercises (along with upper body training and cardio, of course) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change. There isn't a magic exercise that will make your butt change. That doesn't mean you shouldn't lift weights--lifting makes your muscles strong and firm and the more muscle you have, the higher your metabolism will be. Some of the best exercises for your butt include squats, deadlifts and lunges, so incorporate those weekly. Check out the top butt exercises. After I started lifting weights, my butt seemed to get bigger? Why? Many women avoid weights because they think they'll bulk up. First, very few women (and men for that matter) have the capacity to build huge Incredible Hulk-like muscles because they don't have enough testosterone in their bodies to do so. If it seems that you're getting bigger from lifting weights, it may be because you aren't losing body fat even as you're building muscle (see previous question) or it may be your genetics. If you feel your rear is expanding faster than you want, don't stop weight training! You simply want to make sure that you're burning more calories than you eat. This article, How To Lose Weight, explains how. Will stair-climbing or cycling make my butt big? Plenty of folks out there still think that these activities will enlarge their rears. But, like many myths out there, it simply isn't true. Your body has different muscle fibers: slow-twitch and fast-twitch. Fast-twitch muscle fibers (think of bodybuilders) are made to lift heavy weights and grow larger. The slow-twitch fibers (think marathon runners) are made for endurance and can't get very big. Remember that when you do aerobic exercise, you're relying on your slow-twitch muscles so they will NOT get bigger from cardio. |
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hello everybody!!!.... a little fitness update......as I previously mentioned, the muscles should be given a minimum of 48 hours rest period between weight/resistance workouts.....this allows muscles to grow and expand..according to all fitness experts, muscles only grow during rest periods..... also, of great importance to mention to everybody working out with weights/resistance equipment, is to stretch the worked muscles at the end of the workout as well as in between workouts.....so a schedule that has been working out fine for me thus far is to wrkout in the morning of a given day, then ride stationary bike(muscles need warming up before stretching) and stretch the next two days then once again workout the third day.....this ensures a minimum of 48 hours in between weights/resistance equipment workout,allows fat to accumulate on top of muscle assuming you eat more calories than you burn, and the stretching allows the muscles to expand more instead of remain contracted....this for example would result in a more rounder and bigger butt in the case of stretching alot after performing buttock weight exercises like squats, lunges, etc....if you work out with weights without allowing the muscles to rest aty least 48 hours like every day you will simply become toned and lose weight which is fine for somebody already overweight or not wanting a thicker shape..... please keep in mind that when I say eat more calories than you burn, Im not talking about hitting every jack in the box, mc donalds, burger king, wendys, etc all over town and eating the whole joints up!!!...sure you can enjoy your burger here and there as well as some fries but your diet should mostly consist of good fats and good carbohydrates....so in other words, dont let up on fruits, vegetables, nuts, seeds, peanut butter, butter(including frying with instead of cooking oils)...whole yogurt, eggs, olive oil, etc..... just to let you all know the results so far from the above workout schedule on me......my buttocks have gained about 3 inches and my hips have widened by 2.5 inches thus far...I started to workout consistently since march of last year at the same time of my initial intake of evanesce and feminol..so I am attributing my gain to 50% exercise and 50% evanesce and feminol...exercise has expanded my muscles and evanesce and feminol has allowed fat accumulation in those areas....my waist has just been reduced by 1 inch since the beginning which leads to to believe that "real" feminization hasnt really kicked in since my initial testosterone levels were very high and my body is still running on half testosterone and half estrogen either that or...it is running on weak testosterone but not yet on full estrogen....this is just my theory thus far.... lastly, remember to "tone" you upper body with light weights or resistance equipment and focus from the waist down to create a more bottom heavy look...the name of the game is to offset the upper body skeletal/muscular system with a wider stronger lower body region.....as I have mentioned before, wide shoulders and narrow hips just dont cut it when it comes to "body passing"..I understand that there are some born women with slightly wider shoulder than hips but the keyword is "slightly"...as opposed to most genetic males that have shoulders that are more than 4 inches wider than hips....also, I dont doubt the fact that face and hair are very important in becoming passable however, at least try your very best to match your passable face/hair with a more femenine figure!!!!..... by the way...for your information..this passion or determination I have in trying to balance the lower body with the upper body stems form the fact that I finally got sick and tired watching all these very passable and lovely male to female transexuals either on tv or in person with unbalanced body proportions...its almost as if somebody told them that nothing can be done about the lower body or...just to focus on face and breasts rather than all the body....it is really amazing to me that all these websites talk about how to tansition, how to change your voice, how to tell your parents/family/friends, hormone information, preparing for srs, alot of good blah blah blah, etc and yet not a word on working towards or striving towards a more balanced femenine figure as well as very few sites talk about proper female deportment...like how to cross your legs properly.....incidentally, stretching alot also assists with easier crossing of legs due to all hip muscles being stretched and unstiffened/conditioned.....mu |
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hi everybody...... the following exercises are provided by www.shape.com ...... Three everyday way To fool your abs into getting firmer 1 Discover job stability: Replace your desk chair with a large stability ball. It will force you to use your abdominal muscles to sit up straight and maintain balance. 2 Tighten up: Keep your abs and back taut when moving or sitting throughout the day to maintain good posture and to support your lower back, whether you're walking around, sitting in traffic or working out. 3 Brush side-to-side: To work your oblique muscles (at the sides of your waist), do torso twists or side bends while brushing your teeth. To fool your butt into getting firmer 1 Side squeeze: Squeeze your butt muscles anywhere and everywhere -- as you walk, or while sitting in a car or standing in line at the grocery store. No one has to know you're doing it! 2 Tune in and tone up: Do squats while watching TV, adding 20 small pulses to the end of every set. 3 Lead with your heels: Whether you're riding a bike, climbing stairs or doing squats and lunges, put more emphasis on your butt muscles by leading with -- and pushing through -- your heels. much love, Clara |
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Another good exersize for your lower calf muscles. Is to do "top ups" I forgot what they were called but I did them in gym class everyday. anyway stand feet shoulder width apart and lift yourself with your front part of your foot( like if your reaching for something on your toes) while tightening your calf muscle. About 10-20 Helps to tone the muscles, I know a lot of males have a lot of fat there :) |
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Hi Tracy Would this excercise reduce the size of ones calves, since I have somewhat muscular ones. I bought some thigh high boots and can't zip them up :-) My thighs are about 3cm to large and the calves a bit two. If I could only lose 3 cms. Any advice would be appreciated. Hugs Nicki |
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Clara, I would like to loose muscles especially in arms and legs to have thin arms and legs like photo models have. Today I am thin for a man - but I think far to muscular for a woman. Shirts with short arms don't fit me well etc. So what exercise - in addition to taking the herbs - would you recommend? Linda |
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> I would like to loose muscles especially in arms > and legs to have thin arms and legs like photo > models have. Today I am thin for a man - but I > think far to muscular for a woman. Shirts with > short arms don't fit me well etc. > > So what exercise - in addition to taking the herbs > - would you recommend? > > Linda Try T'ai Chi Daks -- This above all, to thine own self be true. - William Shakespeare |
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yes but just dont to nothing cause you will start hanging off them bones hehehe luv jamie -- stay beautiful |
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hi linda..... let me assure you that there alot of women out there, especially in gyms that are far more muscular than I will ever be...some women have higher testosterone levels than other women and some men and not necessarily manly looking either....they have a nice combination of subcataneous fat and muscle.... when exercising remember this simple rule:...higher repetitions and lighter weights for toning and fewer repetitions and heavier weights for muscle building/mass gains..... always start weight training with at least 10 minute of aerobic activity like stationary bike and then stretch properly to prepare the trained area and reduce injury....also stretch after weight training to avoid bulky muscle appearances.... in your case hormones will go along way with femeinizing your arms and legs....the important thing in your case is to watch your calorie intake so as not to gain too much fat....and...weight train arms with dumbbells(up to 10 pounds each) and legs with and ankle weights(up to 10 pounds each) for the purposes of toning not muscle building...the reason you want to tone up those two areas is to avoid fatty arms and fatty legs that just sway around and look like cellulite...sure you want subcattaneous fat via hormonal activity but you also want a little muscle to give theose body parts a tapered look instead of a hanging/loose look.... dont forget to perform abdominal routines for better posture and compressed belly look and also hit the hip/buttock area hard with low repetitions of heavy weights to muscle build that area to offset a typical male narrow pelvic appearance....your goal is to try to align your hip width with your shoulder width as close as possible via muscle building and subcataneous fat via hormonal fat transfer... as dakota suggests, tai chi is also a good form of exercise that can be used in conjunction with weight training as it will help you acquire better sense of balance and energy distribution....hope this helps....let me know if any further questions.... much love, Clara |
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Clara, do you know about any specific routines to make the hip/buttom area more feminine? And specific ways to make the shoulder, arms and legs look thinner? Linda |
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hello linda.... these products(e/f/p/etc) will be the foundation of what you are trying to accomplish....however, please note that your skeletal structure cannot be altered...so therefore, you need to rely on fat reallocation(via hormonal action) and specific muscle building in certain parts of your body..... your genetics will also be playing a role however the word genetics simply means a tendency passed on from your parents....for example, you may have the genetics via your mother to be small breasted, however this may just be a tendency to be small breasted meaning that there are specific exercises designed to enhance breast appearance to some extent and of course there are breast augmentation procedures.... also, you should always give the hormonal activiy plenty of time to implement changes in the body before reverting to surgical procedures...I would say that 5 years from consistent/high enough dosage of anti-androgens and estrogens like e & f should give you an idea of how you are developing...of course, after removal of testicles via orchieoctomy or srs more changes will occur due to unopposed estrogen activity... for now, what you want to do is tone up your upper body via abdominal exercises along with routines like pushups, dumbbell bench presses, bicep routines, etc....and build up the buttocks/hip area with routines like squats, forward and reverse lunges, side lunges starting with light dumbbells and gradually moving up to heavier dumbbells/barbell depending on how far you want to develop... hip abduction and hip adduction routines using ankle weights, again starting with light ankle weights and gradually adding more weights to the ankle weights.....also routines like back leg curls, and step ups or stepper machine are beneficial for devloping a rounder firmer bottom area....keep in mind that these routines will assist you in creating mass/size in those areas and the subcataneous fat will provide the roundness appearance the roundness appearance will depend on two things..first it wil depend on the shifting of fat through hormonal activity and second, it will depend on consistent poper amounts of body building food intake....by that I mean that one should maintain high "good fat" intake and protein for feeding the increased muscle tissue...you are not doing yourself a favor by cutting calories down if you are a slim/skinny person....you definitely want to increase bulk however you want to increase it in the right areas which will be accomplished by hormonal activity and specific exercise routines... regarding buttocks/hip routines...in order to enchance the effects of the routines, make sure you stretch the buttocks/hip/leg areas after each set of exercises...so in other words if you start with 10 squats, stretch the exercised area well before proceeding to either a second set of squats or the next exercise...to build up size in those areas you should start at 1 set per exercise and work your way up to 3 or 4 sets of 10 repetitions each... also remember to eat no less than one hour prior to exercising and eat plenty immediately after exercising so that the body does not deplete its fat storage...and allow 48 hours betwen workouts for muscle recovery... for all of you that are interested, there is an excellent book-guide put together for the purpose of sculpting a female body....it consists of 75 exercises ranging from beginners to advanced...it is titled "Do It Right"...endorsed by Shape magazine....the isbn# is 0-945797-40-0..available through shape magazine's website... www.shape.com ..the link to the book is www.shapeboutique.com/doitrigh maybe dianna can look into making this book-guide available through direct purchase or a link to purchasing it as it pertains to sculpting/enhancing a female body.... much love, Clara |
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how perfectly put clara. hope you are having a fab weekend. luv jamie -- stay beautiful |
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Hello I am sorry to butt-in :) ,but I found a exercise book at the library that might help. It is called "Bottoms-up" by Joyce Vedral, Ph.D.. It lists a lot of exercise's for the whole body starting off with a few hand wieghts and a reclineing bench. It also gives you the information about what machines you could use at the gym. Now, If you are truly looking to get into the sleek, sexy, perfectly proportioned body you've always wanted, she co-authors a book called "Hard Bodies". I brought home the "Bottoms-up" for my S.O. because she said she needed to trim off a little bit, but of course she did not even look at it. So it sat on the night stand untill I needed to take it back. I wished I looked at it before I did, (here it comes again) butt :) I only got a look as I was returning it. There was a list of people who wanted to get thier hands on this book, so now I am #34 on the list. I hope you all the luck getting a copy because of what I saw there is making me think of getting my own. -- i may not be perfect but i'm always me. |
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hi- Since we are all talking about exercise here,I was hoping you could give me some advice as well. My friend and I have cerebral palsy,except she has now developed scolios.Her back has a deep curve above her butt. I'm scared that this may happen to me since we both have the same illness.Are there any exercises you could recommend that could prevent my risk of aquiring scoliosis,and are there any exercises she could do to minimize hers? I know sitting up straight is the best way,but doing that automatically and continually is difficult for me as I'm sure it is for everyone else.Which brings me to my next question,are there exercises I could do as well to make my body more apt to sit up straight?Any comments from anyone would be greatfully appreciated.Hope to here from you soon! |
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get those testosterone levels down... eat pasta a few times a week..... supersize one day a week.... i dont know for sure. one thing i do know is that staying active on the job makes it hard to put weight on. i am 6'3" myself and when i started transitioning i was 225. i have lost around 25 lbs since may working in a high paced retail environment. but when i was sitting in front of a computer all day i put it on. hugz jamie -- stay beautiful...'enjoy being a girl' |
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One quick thought, how many of us as men have wore control briefs, girdles, or corsets? I would think outside of this group not very many at all yet most women probably do. I would think all the exercise in the world will never pull your floating ribs closer together. Yet after one month of wearing girdles and very cheep ebay corsets I was able to lose 5 inches on my under bust size (right under the chest). I don't know of any exercise program that will do that, so now my body instead of being 44, 38(underbust), 36, 44 is more like 42,33(under bust),36, 43. Now if I can only lost the 6 pounds on the waist and keep the hips. The nice thing is that the core of your body under bust will determine the shape for the rest of your body. Now that I have pulled my under bust that small my belly should follow and could drop to 30 inches in the waist. I have had the best luck with the Va Bien Hi Waist girdle, and a cheaper boned under bust corset on ebay that cost around $18. I have yet to start with E or F but think that shaping is the #1 goal for me before even starting. Then when I start E and F I will continue to wear a girdle or cosset so the fat will build up where I want it to not where my body would put it. I might even look into buying a tight lacing custom made corset at that time. I am also very curious if there is a way to pull the top part of the hips in. This way it would make the hips look more fem naturally although it would probably be so uncomfortable to wear something like that. I used to work out all the time, so I would agree with the aerobic idea. Any exercise you do keep very high reps and low weight so that you can tone and not build. One exercise program to check out for sure is palates; they focus on making long lean muscle and the core of your body. This set of exercises really works the core but I can't remember who the trainer I watched before was. |
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> I used to work out all the time, so I would agree with the aerobic idea. Any exercise you do keep very high reps and low weight so that you can tone and not build. People reading this, about exercising, can also do a Search (upper right corner of this page) on posts by Clara -- She posted a LOT on exercising for feminizing. |
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Hi Clara, I need a little info and maybe you can help me I have been excercising for the past 3 months and one of my routines is to do the split. I'm now capable of doing a full slit where as my scrotum sits flately on the floor, so my question is will continuing to do the split help to develop larger hips during my transition, I also do bicycle pumps while on my back |
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