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Workout with me 🏋️

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... Read moreการออกกำลังกายที่บ้านเป็นวิธีที่สะดวกและเหมาะสำหรับคนที่มีเวลาจำกัดครับ ส่วนตัวผมพบว่า การทำโปรแกรมออกกำลังกายแบบครอบคลุมกล้ามเนื้อทั้งตัว (Full Body Workout) และการเน้นส่วน Core หรือแกนกลางลำตัวเป็นสิ่งสำคัญ เพราะจะช่วยเพิ่มการเผาผลาญไขมันโดยรวมได้ดีขึ้น ผมมักทำตามคลิปที่มีการกำหนดเวลาชัดเจน เช่น 15 นาทีสำหรับ Core หรือ 30 นาทีสำหรับ Full Body เพื่อให้ร่างกายได้เคลื่อนไหวอย่างต่อเนื่องและมีประสิทธิภาพ นอกจากนั้นยังช่วยให้สามารถจัดตารางเวลาได้ง่าย โดยไม่ต้องใช้เครื่องมือหรืออุปกรณ์ที่ยุ่งยาก สิ่งที่ผมเรียนรู้จากประสบการณ์คือ การออกกำลังกายอย่างเดียวอาจไม่พอ ต้องควบคู่ไปกับการให้ความสำคัญเรื่องโภชนาการและการพักผ่อนที่เพียงพอด้วยนะครับ เพราะหากร่างกายได้รับสารอาหารไม่ครบถ้วน หรือพักผ่อนไม่ดี ฮอร์โมนที่ควบคุมการเผาผลาญไขมันอาจถูกรบกวน ทำให้ไขมันไม่ลด หรืออาจลดได้ยากขึ้น อีกอย่างหนึ่งคือ การมีเป้าหมายที่ชัดเจนและบันทึกผลการออกกำลังกาย เช่น วันไหนออกกำลังกายอะไร เวลาเท่าไหร่ และรู้สึกอย่างไร จะช่วยให้เราสามารถปรับเปลี่ยนโปรแกรมให้เหมาะสม และสร้างแรงจูงใจให้ทำต่อเนื่องมากขึ้นครับ สุดท้ายนี้ อยากเน้นว่าไม่ต้องกดดันตัวเองหนักเกินไป การออกกำลังกายควรเป็นสิ่งที่สนุกและทำได้ทุกวัน บางครั้งถ้ามีวันที่รู้สึกเหนื่อย ก็ให้ลองลดเวลาลงแค่ 10-15 นาที หรือเลือกท่าเบาๆ เพื่อให้ร่างกายไม่ตึงเครียดแต่ยังได้ขยับตัวอยู่เสมอครับ

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A woman demonstrates 'straight leg fire hydrants' on a bed, showing the movement of lifting her leg to the side while keeping hips facing the floor, with a tip to lead with the heel for glute engagement, for 15 reps, 4 sets.
BED BOOTY BURN WORKOUT 🍑🔥
Hey beauties! Back at it again with another bed workout series here. Let’s do a booty burn bed workout that will leave your glutes on fire. Perform these exercises for 15 reps, 4 sets. LET’S GO! - Fire hydrant + hold - Straight leg fire hydrants - Donkey kicks Try this workout out and let m
Zazel Rosado

Zazel Rosado

11.7K likes

A woman in athletic wear takes a mirror selfie in a gym, surrounded by weights and equipment. Text overlays state, "I can only go to the gym 4 times a week" and "I GOTCHU!!", introducing a workout plan for busy individuals.
A woman performs Bulgarian split squats with a dumbbell in a gym. An overlay lists "day 1: glutes" exercises including Bulgarian split squats, lunges, hip thrusts, sumo squats, and cable kickbacks with sets and reps.
A woman from behind uses an upper body gym machine. An overlay details "day 2: upper body" exercises: lat pulldowns, seated cable rows, bent over rows, hammer curls, and assisted pull-ups with sets and reps.
4 DAY WORKOUT SPLIT FOR BUSY GIRLS 🏋️
if you’re busy AF and can’t hit the gym every day of the week, this 4 day split is perfect!! day 1) glutes day 2) upper body day 3) legs day 4) cardio and abs! I have full workouts posted on my tiktok and if you scroll down my page so check them out for inspo!! #fourdaysplit #4days
Denise Hamdan 🤍

Denise Hamdan 🤍

7831 likes

Gym BBL builder Workout🍑
We building our glutes from the bone up over here…. No cheating 🙅🏾‍♀️This leg day routine will have you walking around with a wagon!!🤭😭😭😭 Workout deats ↓ 🫶🏾 (2 sets of 12, 3rd set till failure) 1. Cable squats 2. Rdls w. Single leg rdls (8 on each leg) 4. Hipthrust 5. Sumo squats w. Sumo
VK FIT ᢉ𐭩

VK FIT ᢉ𐭩

8192 likes

A woman in a pink sports bra and orange shorts, sweating, holds her head with her hands. Text overlays announce 'How to get abs Part 2' and 'Targets deep core for a fast burn' in 10 minutes with no equipment.
Two images show a woman performing Russian twists. She sits on the floor, leaning back with bent knees, twisting her torso from side to side. The exercise is timed for 60 seconds.
Two images show a woman performing Jack Knifes. She lies on her back, then simultaneously lifts her torso and legs to meet in a V-shape. The exercise is timed for 60 seconds.
Easy at home deep core workout 🫶 10 mins daily
Technically these photos are on the floor but you get the point because you can do it anywhere! No gym or equipment needed y’all just you and your motivation. These are also so fast and easy because they target deep core so you don’t need to do hours worth! #homeworkout #deepcoreworkout #calo
Clara

Clara

18.8K likes

10 mins abs workout
#10minuteworkout #absworkout #coreexercises #lemon8fitness #healthylifestyle2024 #10minuteabs
Jerrica J

Jerrica J

954 likes

Quick Dumbbell Full body workout!
FULL WORKOUT 🔥 If you joined in to our end of June challenge I would love to know two things: 1️⃣: What days this week are we cutting out sugar? 2️⃣: What days this week are we working out? Let me know in the comments 🙌🏾 FULL WORKOUT 🔥 🔥Squat To Front Raise 4 x 12 🔥Curl And Press
Dr. Salako

Dr. Salako

22.4K likes

A woman in a sports bra and leggings stands, with text overlay "SLIM YOUR INNER THIGH" and an arrow pointing to her inner thigh, introducing an inner thigh workout.
A woman demonstrates a side lunge variation, squatting deeply with one leg extended. The text indicates "side lunge variation 3 x 10 each leg" for an inner thigh workout.
A split image shows a woman performing a sumo squat with a dumbbell and then standing on her toes. The text reads "sumo squat to toes 3 x 15" for an inner thigh exercise.
Inner Thigh Workout
Inner thigh workout that you can add to your next lower body day! Start with 2-3 compound movements and then finish with this routine. #lemon8partner #innerthigh #innerthighworkout #innerthighsworkout #legday #legs #legdayworkout #legworkout #workoutathome #homeworkouts
Maria Teixeira

Maria Teixeira

4233 likes

A quick lower & upper belly workout for you to try
Core circuit targeting lower, upper and deep core❤️‍🔥Repeat 4 x with 10-15 sec rest period between each exercise! Exercises: 1. Plank knee tucks - 30 secs per side 2. Assisted knee tucks - 40 secs 3. Single leg half circle reaches - 40 secs 4. Cross crunches - 40 secs 5. Reverse crunches -
Laura

Laura

593 likes

A woman in a pink sports bra and black shorts stands in a studio mirror, with the text 'FLAT BELLY LOWER AB WORKOUT Pilates edition' overlaid, introducing the workout.
Two frames show a woman performing 'Toe Taps' on a yoga mat outdoors. She lies on her back, lifting one bent leg, then tapping her foot to the ground, holding small weights.
Two frames show a woman performing 'Glute Lifts' on a yoga mat outdoors. She lies on her back with legs extended upwards, then lifts her hips off the mat.
Lower ab workout *at home Pilates*
For me one of the hardest areas to tighten and target has always been my lower abs. These muscles are often weak and neglected as well. Having strong lower abs not only looks really good, but also can help with things like low back pain. Here is my go-to lower ab workout⬇️ 1. Toe taps x20 2. Gl
Sophia Cepero

Sophia Cepero

6194 likes

A woman in athletic wear stands in a gym, holding up her top to reveal her midsection. Text overlay reads 'Pilates workout for a SNATCHED Waist *Beginner-friendly!*', with arrows pointing to her waist.
Two frames show a woman performing leg lifts on a mat outdoors. The top frame shows her legs hovering above the mat, and the bottom frame shows her legs lifted towards the ceiling, with arms raised.
Two frames show a woman performing glute bridges on a mat outdoors. The top frame shows her lying on her back with knees bent, and the bottom frame shows her hips lifted in a bridge position.
Pilates workout for a snatched waist (beginner)
Here is my 4 exercise deep core routine for a snatched waist! This Pilates-inspired workout will have you working your core from every angle. Let’s get started on our backs⬇️ 1. Leg lifts -lift your arms & legs to the ceiling -lower your legs to hover off the mat -lift your legs back u
Sophia Cepero

Sophia Cepero

6537 likes

COZY PILATES WORKOUT
Keep your cozies on, grab your coffee, light up a candle, and let’s get to it!! Sometimes it feels like a lot just even getting dressed for the gym. But ANY movement is better than no movement, and that’s why cozy Pilates is my personal FAV. No equipment needed for workout, just you and your
Ericka Taylor

Ericka Taylor

3828 likes

A person in a brown bikini top and bottom, lying on grass, with text overlay "AT HOME summer body CHALLENGE" and "swipe & read below" indicating a fitness challenge.
A black text box overlaying a person in a bikini, detailing "Workout #1" with exercises for booty, arms, legs, and abs, including squats, push-ups, one-leg squats, and sit-ups.
A black text box overlaying a person in a bikini, detailing "Workout #2" with exercises for booty, arms, legs, and abs, including squats, push-ups, one-leg squats, and sit-ups, with increased reps/sets.
At-Home Summer Body Workout Challenge✨☀️
Get ready to shine this summer with our At-Home Summer Body Workout Challenge! No gym, no problem. 🏋🏽‍♀️ This routine had me losing 2-3 lbs per week when I was unable to hit the gym. 💪🏼 Whether you're toning up, building strength, or boosting your energy, this challenge is all about becom
irianna

irianna

8996 likes

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