How to obtain a strong and sexy neck for good Attraction and Functionality in 3 Days!

Neck muscles are important because they are the base of your movement. Wherever your head goes, then your body follows with it! They are like your steering wheel that leads to the destination you wish to go.

To be honest, your neck is a sign of great strength.

Imagine a person who is all covered up and it is difficult to determine if this person trains, exercise, etc. Their arms are covered up, so there is no gauge to determine their POWER. So where would people determine if they are a person not to mess with? Their necks!

Your neck is the connection to your body, such as the nerves, functionality, and mood. Not to mention, it can help attract the opposite sex. As strange as it sounds, but neck muscles are similar to a lion’s mane and women, a beautiful swan.

So it not only shows great strength and functionality, but attractive as well. So how to obtain a strong and sexy neck for good attraction and functionality? Easy and simple! Through isometric neck exercises!

Why do I train my neck muscles?! Is it necessary?

I remember I woke up one day and I started to feel my neck was hurting so bad. The whole day was irritating and I just wanted the pain to go away.

So later that day I have been desperate to find things to just get rid of it because it was bothering me. I couldn’t turn my head, nod, or be at peace. I began to put my hands on the back of my head and I started to resist my head against my hands.

After I did that, some pain disappeared and I was relieved that it happened.

I began to realize that the reason why people have stiff necks in the first place is because we take them for granted. Just because it supports our needs by holding up our heads does not mean we ignore it.

So that is why I train my neck muscles. Plus, it makes you look sexy!

Front contraction for good presence!

Here we begin by exercising the front side of the muscle or the Suprahyoid muscles! By strengthening the front neck muscles, the person’s neck will not be sticking out, like how chimpanzees look. Rather, it can help correct your posture by causing an inward flexion.

Just imagine how Superman looks when he is standing, his neck is straight. Something similar to that. That gives a person’s presence among everyone else. It gives off that confident vibe because of how they carry themselves.

In terms of functionality, it grants a person’s stability and balance for the body. Quite similar to core strength!

First Angle: Looking up!

  1. First of all, tilt your head back until you see the ceiling.
  2. I have two hand placements:
    1. First is grasping your hands together and placing them on your forehead, while your head is tilted back. Both your hands will push your head back, while your head is pushing against your hands forward.
    2. The second is making a fist with both hands and putting them together. Tilt your head back until you see the ceiling, then place your hands beneath your chin. Now, your hands will push against your chin back, while your head is resisting against your hands going forward.
  3. As you begin to contract, at the same time you start to inhale in your diaphragm for 3 to 4 seconds. After inhaling and contracting as hard as you can, maintain the contraction and at the same time you will begin to exhale slowly for about 10 to 12 seconds.
  4. After fully exhaling, slowly relax your muscles and inhale again for 3 to 4 seconds, then exhale all the air out. That’s the full front neck exercise!

Second angle: Looking forward!

Just repeat the process in the first angle, but the only difference is that you are looking forward now. Grasp your hands, contract your muscles, and breathe properly.

Third angle: Looking down!

Just as we were doing in first and second angle, just repeat the process of these two angles. However, instead of looking up or looking forward, you will look down instead.

The breathing process and the muscle contraction will be the same.


For this exercise, I will show you how to get a stronger and lithe side neck muscles. So when you fall on your neck, then you will not experience any significant damage. This trains the side muscles, including your sternocleidomastoid, which helps rotate and extends the neck.

Whereas a person who doesn’t train their side neck muscles, will be brutally hurt and if you hurt your neck then it’s GAME OVER for you!

Anyways, here is the exercise!

First angle! ALMOST Ear to shoulder!

  1. Begin by tilting your head to your left side that your left ear is almost touching your left shoulder. Also, have proper posture!
  2. Place your right-hand on the right side of your head. Make sure that you are comfortable and your hand is firm, so your hand won’t slip or anything like that!
  3. Start contracting your neck muscles by moving your head to the right as hard as you can, while your right-hand is resisting. At the same time, you begin to inhale slowly for 3 to 4 seconds, while contracting. Then release the air slowly for about 10 to 12 seconds as you maintain the contraction.
  4. After exhaling, begin to inhale again for 3 to 4 seconds as you slowly relax your muscles and blow out. That is how you do the side muscles for this angle.

Second angle! JUST stand straight!

  • Quite similar to the first angle, but the difference is that your head will be in a neutral position, while you have proper posture. Place your right-hand to the right side of your head. Then begin by slowly contracting your head to the right side, while your right-hand push against it.
  • Don’t forget to breathe the same way as you did in the first angle.

Third angle! Ear to shoulder again!

  • Similar to the first angle, however the difference is that instead of your head tilting towards the left, your head will be tilted to the right side of your shoulder. Place your right hand firmly on the right side of your head and that’s when you begin the process.
  • Breathing will be the same as the first two angles and the muscle contractions.

Repeat these exercises on the opposite side!

Back neck exercises for all around greatness!

Ever woke up with a terrible neck pain? For some reason, it was always the back side of the neck! Why is that? Similar to the rest of the neck exercises, this one is special because it acts as an anchor to the cervical spine. The reason for having neck problems is usually the back side because it lacks stability!

SO how do you get rid of unwanted neck pains? Strengthening the back neck can solve that problem! Here are the exercises for the cervical neck!

First angle: Looking down!

  1. Begin by tilting your head downwards like you are staring at the floor. Intercept your fingers together with both hands and place them on the back of your head.
  2. Start by pushing your hands forward, like you are forcing your head to go down even further, while your head resists your hands by pushing backwards.
  3. As you slowly contract your muscles as hard as you can, inhale through your stomach for about 3 to 4 seconds. As you fully inhale and you reach maximum contraction, maintain that contraction as you are exhaling at the same time for about 10 to 12 seconds.
  4. After releasing all the air out of your system, inhale again for about 3 to 4 seconds and at the time you are relaxing your neck. Then you exhale again and that is the first angle of the back neck exercises.


After finishing these isometrics neck exercises, you will feel great afterwards. You will feel as if your posture as improved. Where your head goes the body follows and by training your neck will give that desired result.

For example, If I extend my neck, then my body will move to where the head is going, therefore creating a slouch. But if move my neck inward, then my spine will be forced to follow, therefore creating a better posture.

We learned with these exercises that it can help relieve stiff neck and remove pain completely with my experience.

Plus, you can be either a male or female when using isometric neck exercises!

You can take these exercises anywhere and anytime! The only thing left is having fun and focus.

Please  leave your comments if your have any.

Thank you!






How to get Toned and Powerful Arms: 3 Days with 5 Steps

For me, having beautiful and powerful arms, that is a cherry on top! It will not only make the person look aesthetically appealing, but it can give a person’s sense of strength.

Our arms are what brought us here to this world. From being held in our parents’ arms, from hunting and gathering food for the day, and even building things for our convenience.

Having functional arms is important and life would be different if we do not take care of them. So, how do we get toned and powerful arms?

What is the best exercise for arms?

In order for us to obtain our desired arms, we need to maintain them, like your car in the garage! So how do we maintain them? Exercise! But not just any random exercise, we will show you an exercise that increases strength and produces exponential results.

Plus, will not give you arms of a bodybuilder or anywhere near it, but rather it can give you a more chiseled or toned look.

The exercise is called Isometrics and we will show you the BEST exercises for the arms.

About Isometrics

Isometrics is a type of strength training exercise that requires no movement, while contracting one’s muscles. It activates all muscle fibers in one session of contraction.

However, isometrics only strengthen a specific angle with some carry over.

For example, if I bend my arm at a 90 degree angle and I start contracting my muscles as hard as I can for 10 to 12 seconds, then that angle will be strengthened with some slight carry over to that specific muscle.

Isometric exercises is not like other training methods. This method engages the nervous system, which becomes a mind and body connection.

Plus, isometrics are safe to execute and it requires almost no equipment. So, regardless of which angle or isometric exercise, you will be injure free.

That being said, it is time to present the different types of arm exercises for the shoulders, biceps and triceps.

Isometrics shoulder exercises!

First of all, you can either stand or sit, while doing these exercises, but let us say we are standing up. While standing, the feet will be at least one foot or shoulder-length apart.

1. Front Deltoid Exercise

  • First angle: Thigh level!

  1. Hold out your hands forward and make sure the arms are straight out. Then, your right hand will grab your left wrist and both your hand will be 6 to 7 inches in front of your left thigh. Your hand will be facing palms down.
  2. Next, try to lift your left arm upwards are as hard as you possibly can, while the right hand is resisting the left hand with a downward motion.
  3. Slowly contract your muscles for about 3 to 4 seconds and you are inhaling at the same time. While inhaling, you breathe through your nose and exhale through the mouth.
  4. After inhaling and contracting your muscles to maximum levels, you will begin to exhale slowly for 10 to 12 seconds and at the same time holding that maximum muscle contraction until all the air has been released.
  5. After releasing the air, begin to inhale again for 2 to 3 seconds and at the same time relaxing your arms slowly. And that is the process of the isometric shoulder exercises. Repeat this exercise with the other arm as well.
  • Second angle: Navel level!

  1. Repeat the process like in the thigh level, but the difference is that your hand will be in front of the navel instead of your thighs. Make sure your arms are straight out with palms down and you are breathing correctly.



  • Third angle: Shoulder level!

  1. Repeat the process like in the navel and thigh level, but the difference is that your hand will be in front of your shoulder or chin level, instead of your or navel or thighs. Make sure your arms are straight out with your palms down and you are breathing correctly.


2. Side Deltoid Exercise

  • First angle: Thigh level!

  1. Like the front deltoid exercises, it presents the same angles. But the difference is that, the arm will be on the side instead of the front. Begin by just standing straight and feeling relaxed.
  2. Raise your left arm on the side and your hands will be about 6 to 7 inches from your left thigh, while keeping your elbows slightly bent. Then, grab your left wrist with your right hand and hold tightly.
  3. Next, we begin to contract our left shoulder by raising it in an upward motion, while the right hand that is holding the left wrist is pulling downwards. Therefore, they are resisting one another and you do not move while the muscle is contracting.
  4. Begin by slowly building contraction with your left shoulder and you are slowly breathing deep for about 3 to 4 seconds. After building maximum contraction and fully inhaling, begin by slowly exhaling for about 10 to 12 seconds, while maintaining maximum contraction.
  5. When you fully released the air, start by slowly relaxing your left arm and at the same time, inhaling once again for about 3 to 4 seconds. Lastly, let go of your left wrist and that is the side deltoid exercise. Repeat the process on your right shoulder as well.
  • Second angle: Navel level!

  1. Repeat the process of the first angle of this exercise. However, your arm angle will be on the navel level with the same deep breathing and so forth.




  • Third angle: Chin level!

  1. Repeat the process of the first and second angle of this exercise. However, your arm angle will be on the chin level with the same deep breathing and level of contraction.




3. Rear Deltoid Exercise

  • First angle: Thigh level again!

  1. Like the front deltoid exercise, you raise your hands straight out at thigh level for about 6 to 7 inches from it.
  2. Then, grasp your left wrist with your right hand as tightly as you can. Make sure your hands are palms facing down, so that it targets the rear deltoids more.
  3. Next, begin to pull your left shoulder sideways towards the left, while you contract your muscles as hard as you can. Your right hand will resist and it will pull sideways to the right.
  4. As you contract your muscles slowly, you will inhale for 3 to 4 seconds through your nose at the same time. After inhaling and reaching maximum contraction, you will then release the air slowly for about 10 to 12 seconds and you will keep that maximum contraction when exhaling.
  5. Once, you have released the air, slowly relax your muscles and at the same time inhale for about 3 to 4 seconds. Then, release the air and you are finished. Repeat this process with the opposite hand.
  • Second angle: Chest level!

  1. Repeat the process from the first angle, but this time it will be at chest level. Don’t forget to breathe!



  • Third angle: Forehead level

  1. Repeat the first and second angles. But the only thing different is that the hands will be forehead level. So, it is the same process. Just repeat the instructions as follows.

Biceps and Triceps

1. Inner Bicep Curls and Triceps push down

  • First Position: About 135 to 140 degree angles.

  1. First of all, you can do this either standing or sitting down, but let us do it standing up. So while standing up, your feet will be at least 12 inches or shoulder width apart.
  2. Next, bend your right elbow slightly about 135 to 140 degrees, and your right arm is kept on your right side. Your right palm is facing up, while your left hand is grasping the right hand.
  3. Begin to contract your right bicep by lifting upwards, while your left arm is pushing downwards, creating a resistance.
  4. Like the previous exercises, slowly build muscle contractions as hard as you can, while you slowly inhale for 3 to 4 seconds.
  5. Then, once you build the contraction and you inhaled, you start by slowly exhaling and at the same time keeping that maximum contraction for 10 to 12 seconds. Feel both your right bicep and left triceps contracting. After that, slowly relax your muscles and inhale again. Lastly, exhale again and now you are finished with the exercise for these angles. Repeat the process with the other hand.
  • Second position: 90 degree angles.

  1. Repeat the first position, but implement it by having a 90 degree instead of a 135 to 140 degree angle.




  • Third position: Peak or 45 degree!

  1. Repeat the first and second position, however implement it with a 45 degrees angles. Don’t forget to breathe!




2. Hammer Curls and Triceps push down

  • First position: 135 to 140 degree angles.

  1. Begin by standing up with your feet 12 inches or shoulder width apart.
  2. Then, slightly bend your right arm, while keeping it to your side. Take your left hand and grasp your right hand tightly. Your palms will be facing horizontally!
  3. Slowly build contraction by trying to lift your right arm upwards, while your left hand is resisting the right hand.
  4. As you build contraction, you have already inhaled at the same time for 3 to 4 seconds. Then you exhale slowly as you keep the maximum contraction with your muscles for 10 to 12 seconds.
  5. You will begin to feel your right bicep and left triceps working. Finally, when you release the air, you inhale as you relax your muscles slowly. Now, you are finished with this workout. Repeat the process to the left arm
  • Second position: 90 degree angles.

  1. Repeat the process for the first position. This one will be at a 90 degree angle. Remember to breathe as you go.




  • Third position: Peak or 45 degree angles.

  1. Repeat the process for the first and second position. This one will be at a 45 degree angles. Remember to breathe as you go.

Such Powerful Guns!

So far, we showed you how to build a beautiful, SEXY and powerful arm! We guided you on how to build the shoulders, biceps, and triceps using isometric exercises on three different planes.

The great thing about this exercise is that you can divide the angles into different days.

For example, the first angle of the shoulders will be on day 1, second angle would be on day 2, and the third angle will be on day 3. Lastly, day 4 can be your rest day or you continue the cycle.

So, it is a simple and effective method. You won’t even get big from these exercises and it would proportionally satisfy your body type and bone structure.

Plus, it is an injury free method and you get more energized after doing it. Isometric arm exercises are one of the best exercises of eliminating flabby arms and can transform them to a strong and toned ones.

Making you irresistible!

Please leave your comments and we would love to give you all our services!




How to Lose Belly Fat and Get Stronger Core Fast using Isometrics Exercises in 4 days

Everybody wants a slimmer waist and a powerful core!

However, many people do not want to go through the hassle of going down the floor and doing crunches.

Crunches and sit-ups do hurt people’s backs.

So, how do you lose belly fat? What is a painless and effective way for slimmer waist and still get stronger in 4 days? It’s called Isometric core exercises!

What are isometrics core exercises?

It is actually the best way to lose belly fat and you can lose it naturally. Isometrics exercises is a strength training where the angle or position do not change while contracting the muscles.

In essence, there are no movements while strengthening a specific part of that muscle.

For example, we want to strengthen our biceps at a 90 degree angle and to strengthen that, we bend our arms at a 90 degree angle and we contract our muscles. We can contract the muscles as hard as we can at that static position or provide an external resistance like a wall, belt, other body parts, etc.

You do not move at all, while you are contracting your muscles.

The good thing about isometrics is that people barely have any injures while doing these exercises, which gives this exercise method an advantage over other methods.

Plus, it makes the person more energized and more motivated after every exercise.

This workout can be use of all ages from young to senior and both men and women.

Tongue Placement! Crucial!!

While doing each and every exercise listed in this article, the tongue has to be placed on the roof of the mouth.

By putting the tongue on the roof of your mouth, it helps by expanding the nasal passages and makes your breathing experience more comfortable.

So while you inhale, the tongue must be kept on the roof of the mouth.

Core Exercise 1: Standing or Sitting Position

Our first isometric exercise for the core, we begin with the standing position.

The feet can be however way you want it. Therefore, the feet can be wide apart or it can be together.

But ideally, they would keep it at shoulder-length apart in order to provide reinforcement and more balance to your structure. The knees would be slightly bent at about 45 degrees angle at most.

Try not to go lower than 45 degrees because it will put more emphasis on the legs rather than focusing on your stomach.

Now we got the tongue placement, feet placement and the angles of the knees out of the way, let’s begin with the exercise.

  • Breathing!
    • We often breathe shallow! However, we should breathe in deep down to our diaphragm and down pass our naval. We breathe as much as we can for about 3 to 4 seconds. Remember, the chest does not move while breathing, only the stomach expands.
    • Once you fully inhaled, hold it for a second and then exhale for about 8 to 12 seconds. When you exhale, you are slowly blowing out the air and you are making a ‘hssssss’ or ‘phhhhh’ sound.
  • Contraction. As you exhale slowly, you are already contracting your stomach at the same time. The way you contract is by doing a vacuum by sucking in your stomach as hard as you can. It should feel like you are forcing your stomach to touch your spine. Notice while you exhale, your pelvic is shifting forward and while you inhale the pelvic shifts back. So when it shifts forward, that is the exhalation process and it helps the flow of the oxygen throughout the body.
  • Number of repetitions. You can do it once or you can do it as many as you want, it is really your choice! Ideally, I would do 7-10 repetition per session.

Core Exercise 2: Laying Down Position

This position is easy. All you have to do is go on the floor, lay down on your back, and relax your body. You can actually do this exercise while you are still in bed and just waking up or when you are about to go to sleep.

Here is how the exercise is done:

  1. You are laying down on your back, flat on the ground or on your bed. Your hands are just on the side of your body and your legs are shoulder-length apart or it can be together.
  2. Now you begin breathing through your nose and your tongue is on the roof of your mouth. As you inhale, only your stomach will expand and your chest will remain still. Feel the oxygen going through your chest and down your stomach, reaching all the way below the naval area.
  3. After inhaling, you will begin to slowly release the air through your mouth. As you release the oxygen, you will make a ‘hssssss’ or phhhhh’ sound.
  4. You will begin to contract your abdominal muscles by doing tummy vacuums or sucking it in. Do it as hard as you can and you will feel your stomach as if it is going to touch the floor. Do it until all the air is released and take another breath right after.

Core Exercise 3: Crawled Down Position

The crawled position is similar to how baby’s crawl looks like. Basically, your hands and knees are touching the floor and they are both shoulder-length from each other. Your back has to be straight and it cannot be bent, while you do this exercise. Now let us begin with our exercise:

  1. Begin by putting your tongue on the roof of your mouth and inhale the oxygen through your nose at the same time. When you inhale, the air will go through your stomach and fill it up. Feel the air going all the way down below the naval area.
  2. Once your stomach is filled with air, begin by exhaling slowly through your mouth. As you exhale, you will make the ‘hssssss’ or phhhhh’ sound with your mouth.
  3. While releasing the air, you will begin to contract your abdominal muscles by doing tummy vacuum or sucking in. You have to vacuum in as hard as you can. Plus, the vacuuming needs to be done at the same time as when you release the air. You will feel as if your stomach is going to touch your spine.

Have them as your “Core” exercise!

Now, I have shown you a simple and effective way to have a slender, sexy, and strong core. You can do these exercises while standing, sitting, in a crawl position, and laying down on your back.

Notice how all these exercises focuses on vacuuming because it is quite similar to wearing a weight belt around your waist.

So by doing these isometric core exercises, it helps with your stability and your posture as well. It gives you a flatter stomach and produces power around it.

Plus, the exercises are simple and it can be done anywhere.

With these tools at your disposal, you can live an aesthetically beautiful and powerful life. It is all what you need and it is all in the grasp of your hands.

Please leave you comments if you have questions! Thank you!


About Ralph

About me PicHi everyone! My name is Ralph! I just graduated from college as an International Business major. I always wanted to own a business, but I didn’t know how to start.

People keep telling me that I need a job to get money for my business. I agree to an extent. However, I believe there are other ways to build income!

I love topics like understanding relationships, Isometric exercises and the human body, Spirituality, Consulting and helping people, Martial arts, and Self-Love. Part of my hobbies is to tour tourists and help them with English learning. I teach them how to weave coconut leaves and to husk a coconut as well.

The Shy Guy’s Land

Being the oldest of three siblings is a lot of responsibility and I was born/raised in Guam. Guam is a nice place to visit and to live, but I plan to go to another country.

Despite me living in Guam, I don’t know how to swim and I was afraid to learn it ha-ha. I grew up in a middle-class family and we were pretty well off, so I was satisfied with my lifestyle as a child. I was a shy kid that transformed into a more confident individual.

I am part of an organization that deals with international students. In this club, international students from other countries come to Guam in order to learn English. So our job in this organization, we guide them, tour them around the island, and help them with their English learning.

The international students come from countries such as Japan, South Korea, and sometimes China. Plus, they’re mostly university/college students. The events are always fun like sports day, island tour, beach days, English classes and conversation partners.

Along with helping improve their English, sometimes I teach them martial arts and some exercises I do. I even counsel them when they are having problems with any aspects of their lives and it helped them tremendously. I help them spiritually, being their emotional support, and making them mentally prepared for whatever they wish they want to improve on. It’s my passion and I feel I could make this a living!

Plus, I would like to go to South Korea to visit them, live there, and build a business there.


Of course, to help people I need to help myself. There were moments in my life that I was challenged mentally and emotionally. To the point that it broke me down and it was times of chaos in my mind. Eventually, I helped and healed myself from the traumas. I gained self-love and now I want to help people become their greatest selves.

WHY help people?

I want people to develop their inner strength. I enjoy making people’s lives better. Whether it could be relationships, emotional support, etc. I know how it feels to be left in the dust, while others could care less about you and just tell you to take a hike.

So I want people to feel as if there are others out there that care for them, see them, and be with them through their tough times and road to transformation.

The goal for Get Inner Strength!

To help individuals physically, emotionally, mentally, and spiritually. There are times life is tough and sometimes we can’t get support from others. So, we develop this website to be their support on their journey by telling you all a story and a step by step. We want to help individuals cross the mountain because it’s beautiful on the other side. We want people to realize their potential with their inner strength.

All the best,


Your Inner Treasures: A Healthy You