Automatically translated.View original post

かの | アラサーでも自信がつく美ボディへ

10.3K followers

Follow

Follow

Follow

28 saved

10

10

One minute before going to bed😏

Busy Mom Must See

@かの | アラサーでも自信がつく美ボディへ

✨ who thought this was too genius...! ✨

"Panppan's legs" can also change while sleeping 🔥

Are you worried about the meat on your pants? 🥺

If you leave it alone, your lower body will get bigger and bigger 💦

This time I will introduce...

\ While sleeping [stomach & legs thin] can God stretch 🌙 /

Just 10 times on each side 👇

✔ pelvis.

✔ edema of the legs is refreshing

✔ constriction ✨

Make sure to add it to your routine before you go to bed 🫶

Let's "get rid of meat" together!

─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─

To a beautiful body that gains confidence even in Arasa

@かの | アラサーでも自信がつく美ボディへ

\ Even if I become a mom, I want to be beautiful /

✳ cracked my abs in 10 days 💥

✳ 1 minute training that lost 13 kg in one year after childbirth

✳ smile is a wonderful young mom

160cm | max65kg ▶ now 52kg ▶ target 47kg

30 s | I have a 1 year old daughter 👧

Let's work together to achieve our ideal body shape ☺️

I would be grateful if you could comment ♡

─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─

# stretch # leg

This year is the autumn of beauty.

Autumn Health Alert

Lower Body Slimming

# pelvic _ correction _ stretch

2025/10/10 Edited to

脚やせストレッチはただ脚を細くするだけでなく、骨盤の歪みを整えることで全身のバランスを整え、健康的に美しくなる効果があります。私も寝る前に毎晩この1分ストレッチを続けてから、脚のだるさやむくみがかなり軽減されました。特に「膝を床につけて前ももを伸ばす」動きは、老廃物の流れを促進して内もも痩せに効果的です。戻るときは膝を抱え込むようにして腰から太ももの裏までしっかり伸ばしましょう。また、寝る前のストレッチは心地よい眠りに導いてくれるのも嬉しいポイント。カエル足で寝る効果もあり、骨盤を自然に締めてくれるので、寝ている間に代謝が上がりやすくなりました。脚やせだけでなく、ヒップアップや下腹のぽっこり解消にもつながるので、全身のシルエットを整えたい方にもおすすめです。私の場合、1日左右10回の簡単な動きでも1ヶ月で見た目がスッキリしてきたので、毎日無理なく続けられるのがポイント。脚パカ運動と組み合わせるとさらなる効果が期待できますよ。忙しくてジムに行けない方も、寝る前にベッドの上で気軽にできるのでぜひ取り入れてみてくださいね。一緒に脱・はみ肉、キレイな美脚を目指しましょう！

Related posts

Three beauty products (BALIBODY, GISON, Brazilian Crush) and two flower-shaped hair clips are displayed on a sandy surface, with the text "Glow up tips! Before school" overlaid.

A hand holds a pink snorkeling mask filled with seashells on a beach with ocean waves, featuring the text "Have routines" overlaid.

A detailed list outlines a daily routine from morning to evening, including wake-up times, self-care, meals, and free time, with "Morning routine" highlighted.

Glow up tips! Before school

Remember you don’t have it do these your perfect the way you are just some tips for a glow up #schoolglowup #backtoschoolglowup #schoolandbeauty #teenbeautytips #bodytransformation

2947 likes

YOGA STRETCH BEFORE BED 🛌💗

- DO THESE MOVEMENTS EVERY NIGHT BEFORE GOING TO BED, YOUR BODY WILL CHANGE AND RELAX IN NO TIME! LETS DO THIS ‼️

360 likes

A bedroom scene with a bed, nightstands, and windows, overlaid with text listing a '10 Minute Before Bed Bedroom Reset' routine. The steps include fluffing pillows, straightening the duvet, decluttering the nightstand, tidying loose items, and a quick vacuum/sweep.

🌙 Quick Tips for a Tidy Space Before Bed 🛏️✨

Ready to drift off to dreamland in a serene and clutter-free space? Here’s a speedy evening routine that’ll keep your bedroom looking fabulous and feeling calming—all in just 10 minutes! 😴🌟 Fluff Your Pillows 🛋️ – Give your pillows a quick fluff to refresh their shape and comfort. Perfect for co

76 likes

The title slide announces 'What 2-Minute Planks Before Bed Did to My Body: A 60-DAY EXPERIMENT.' An illustration shows a person planking next to a bed at night, with a window showing the moon and stars.

This slide describes the initial difficulty, stating, 'I couldn't hold a plank for 30 seconds without shaking like a leaf. Embarrassing.' An illustration depicts a person struggling to plank, with sweat and shaking lines around them.

This slide highlights a behavioral change: 'Week 3: I stopped doom-scrolling before sleep. My body wanted the plank instead. Weird.' An illustration shows a person planking on the floor while a phone rests on pillows nearby.

2-Minute Planks Before Bed Changed Everything

Started as a way to tire myself out before sleep. Ended up fixing my posture, killing my back pain, and accidentally cutting my screen time in half because I stopped doom-scrolling at midnight. 60 days of just 2 minutes. That's it. Could you commit to that? #plankchallenge #beforesleep

69 likes

The Before Bed Checklist

Phone away. 50 squats. 2 minute plank. Glass of water. Journal 3 lines. Cool dark room. Do this every night before bed. Your body, sleep, and mind will change in 30 days. Track on Repscroll.\n\n #beforebed #checklist #nightroutine #selfimprovement #repscroll

361 likes

A person wearing headphones sits at a desk with a laptop, flowers, and a drink, with text "How to Glow up the Night before school !!"

A desk scene with open notebooks, pens, a laptop, and lip products, showing text "Journal or make a to-do list for tomorrow."

A person with headphones walks outdoors on a path, with text "Go on relaxing walk to clear your mind and relieve your stress."

‘Twas the night before the first day of school

GUYSS!Here is something’s you can do to glow up last minute. Here’s a brief breakdown of the perfect peaceful night routine to reset and unwind 💆🏽‍♀️✨ Start by journaling or making a to-do list to get tomorrow organized and out of your mind. Then take a relaxing walk to clear your head and enjoy t

639 likes

3 things I wish I knew before going to Korea

I want to take this time to introduce myself! Hello, my name is LaRiah 😁 and I literally grew to 3000 followers seemingly within a few weeks from old videos that have just been flourishing to be honest. 😂🥲 I used supposed a lot of travel content, but have switched more to videos but want to inco

598 likes

Do these 3 hand moves before bed sleep better

#fingerexercises #dailywellness #healthtips #acupuncture #chineseculture

65 likes

PRAYER FOR THE NIGHT BEFORE GOING TO BED 🔥 🔥 🙏

#pray #prayer #prayers #prayeristhekey #prayerworks

3 likes

5 Minute Ab Workout in Bed in Your PJs 🌙

5 Minute Ab Workout in Bed in Your PJs 🌙 #workout #abworkouts #fitness

84 likes

5-Minute Bedtime Stretch for Waist, Hips & Legs to

5-Minute Bedtime Stretch for Waist, Hips & Legs to Relieve Pain! #shorts #LegStretch #HipStretch #WaistRelief #PainRelief

8 likes

🌙 5 Journal Prompts to Clear Your Mind Before Bed

Feeling restless at night? These simple prompts can help you release your thoughts and prepare for a peaceful tomorrow. 📝 Write It Out: 1️⃣ What’s taking up space in your mind and heart today? Let it all out—worries, joys, or anything in between. You don’t have to carry it into tomorrow. 2️⃣

54 likes

A person in surgical scrubs, cap, and glasses takes a selfie, making a peace sign. The image is overlaid with the title "Skills to have before going into clinicals," indicating the topic of essential preparation for surgical tech students.

A collection of various surgical instruments is displayed in a metal tray and on a blue sterile cloth. The text highlights "BASIC KNOWLEDGE OF SURGICAL INSTRUMENTS AND EQUIPMENT," emphasizing the ability to identify, name, and understand the function of common surgical tools.

A person in surgical attire, including a mask and face shield, is preparing a sterile field with blue drapes in an operating room. The text "Sterile Technique Fundamentals" emphasizes awareness of contamination risks and knowledge of aseptic principles.

Skills to have before going into clinicals✨

Master the basics: From sterile technique to OR etiquette, these essential skills are your foundation for success in clinicals as a surgical tech student! #surgicaltechnologist #surgicaltechstudent #lemon8careers @Lemon8 Career

48 likes

5-Minute Neck + Shoulder Massage to Lift Your Face

5-Minute Neck + Shoulder Massage to Lift Your Face and Reduce Neck Wrinkles! #shorts #FacialLift #NeckWrinkles #MassageTips

7 likes

Going to Sleep & Going to bed are VERY Different 📚

📚𝙷𝚎𝚕𝚕𝚘 𝙱𝚘𝚘𝚔 𝙳𝚛𝚊𝚐𝚘𝚗𝚜 📚 QOTD: Do you read before you go to bed at night? I try to read every night before I go to bed. Lately I’ve been falling asleep while I’m reading because pregnancy has me EXAHUASTED & I can barely stay awake past 8pm😂 Book: The Ever Queen- @ljandrews Have yo

1544 likes

My kitchen cleaning routine before going to bed✨

#kitchen #cleaning #motivation #nighttimeroutine #lemon8challenge

1741 likes

🥰🫶3-Minute Before-Bed Yoga for Better Sleep 🫶

3-Minute Before-Bed Yoga for Better Sleep (Beginner-Friendly)# #yoga BedtimeYoga #YogaForSleep

15 likes

10 minute daily habits that change your body

#biovaloura #exercise #dailyhabits #workout #water

51 likes

2-minute rule of building habits 🍋

🎯 Goal: Make habits automatic through consistent, small actions 🔄 Connection to Habit Loop: Cue: The task you want to accomplish Craving: Desire for productivity or achievement Response: The two-minute action Reward: Sense of accomplishment and progress 💪 Remember: The rule is about m

98 likes

This image introduces the "4-7-8 Breathing Technique" as a method to fall asleep quickly, featuring a person sleeping peacefully on a bed with a shell-shaped headboard and blue pillows.

This image explains the steps of the 4-7-8 breathing method: inhale for 4, hold for 7, exhale for 8, and repeat the cycle three more times, presented on a light blue background with a dashed border.

This image lists the benefits of the 4-7-8 breathing technique, including calming the nervous system, lowering cortisol levels, and promoting relaxation for better sleep, displayed within a dark blue rectangle.

A method to fall asleep In under a minute

👇😴🩵 How to Incorporate into Your Nightly Routine: • Week 1 (Adaptation): Start 30 minutes before bedtime. • Days 1-3: Perform one breathing cycle. • Days 4-7: Increase to two cycles. • Week 2 (Habit Formation): Begin 20-25 minutes before sleep. • Perform three cycles co

159 likes

2 minute heatless curls

2 minute heat less curls using Andrew Fitzsimons soft hold hairspray🙌🏽 #heatlesshair #heatlesshairstyles #hairtutorial #easyhairstyles #hairspray

10 likes

The 3 Minute Workout That Works

50 squats. 3 minutes. Before bed. No equipment. No gym. Results visible in 2 weeks. Your body recovers while you sleep. The simplest workout that actually works. Track on Repscroll. #3minutes #quickworkout #squats #bodyweight #repscroll

20 likes

how to slow down your mind and body for bed

I have had to really work on my relationship with sleep. I used to think it was an inconvenience and a waste of time but through educating myself on the importance of allowing this rest, I have come to really honor my sleep. If you’re like me and have a busy mind, you might need to put in extra

183 likes

PRAY THIS PRAYER BEFORE GOING TO BED 🔥 🔥 🙏

#praying #prayingforyou #prayerworks #pray

1 like

PRAY THIS PRAYER BEFORE GOING TO BED 🔥 🔥 🙏

#prayers #praying #prayingforyou #prayerworks #praying

1 like

PRAY THIS PRAYER BEFORE GOING TO BED 🔥 🔥 🙏

#pray #prayer #praying #prayingforyou

1 like

The 1 minute kitchen hack I swear by ✨

There’s nothing that resets my whole house, and my mind, like a freshly cleaned sink. It’s such a small task, and only takes about a minute, but I swear it changes how I feel at the end of the day. Every night before bed, I take just a few minutes to do this “sink reset.” I clear the dishes, run

21 likes

An unmade bed with dark blue sheets and a matching comforter is shown. The text "Making the bed BEFORE" is prominent, with additional text explaining the task as a first step in a morning clean-up routine.

A neatly made bed with dark blue sheets and a smooth matching comforter is displayed. The word "AFTER" is centrally placed, indicating the completion of the bed-making task.

Realistic 20 minute clean up before work

Hey! need some help deinfluencing what a quick clean up looks like? I've got ya! In 20 minutes I accomplished these 2 things and that's okay! I dont need to clean a whole room in 20 minutes, but I got my day started with something that is going to help me out later. I hope this helps anyo

5 likes

PRAY THIS PRAYER BEFORE GOING TO BED 🔥 🔥 🙏

#pray #powerfulprayer #prayers #intercedes #motivational

1 like

read this before going to bed..✨

What is it about you that makes God smile? Think about it💕 #poemsdaily #writings #poems #writing #christiangirl #christian

13 likes

The 10-minute habit that makes my mornings easier

My nightly reset isn’t really about cleaning. It’s about making tomorrow easier. Before bed I check the meal plan so I know what’s for dinner. I check the laundry system so I know what load is next. I glance at tomorrow’s cleaning task so I don’t waste time deciding where to start. A

5 likes

PRAY THIS PRAYER BEFORE GOING TO BED 🔥 🔥 🙏

#praying #prayers #viralmotivation #prayerworks

1 like

A scenic view of a beach and ocean through an open pink window, serving as the title slide for an article about getting a summer share house in the Hamptons.

A large Hamptons house with a swimming pool and people relaxing, illustrating the first tip about booking early for summer share house rentals.

A cozy bedroom with a bed, bench, and a large window overlooking a yard, illustrating the tip about booking longer stays (1 week-1 month) for more Hamptons rental options.

READ THIS BEFORE GOING TO THE HAMPTONS THIS SUMMER

1. Book early, as in a few months! The best rentals go quickly and if you put it off you will only be left with expensive options. 🗓️ 2. Most rentals prefer longer stays. If you’re looking to stay for 1 week-1 month, you will probably have more options to choose from rather than just a weekend.

17 likes

How to reset your brain before bed in 15 min

Your brain doesn’t switch off on Friday night by itself — it needs clear signals. Try this 15-minute reset: Turn off bright lights. Blue light keeps cortisol high and your brain alert. Light a candle. Soft, warm light tells your brain it’s evening and safe to slow down. Say out loud: “My wo

1 like

15 minutes reset before fed

15-Minute Reset Before Bed 1. Turn off bright lights. Your brain needs darkness to lower cortisol. 2. Light the candle. Warm light + aromatherapy tell your body it’s safe to relax. 3. No phone. Give your nervous system a real break from noise and stimulation. 4. Take slow deep breaths for 5 m

5 likes

A woman in athletic wear takes a mirror selfie, with the title "GLOW UP IN 10 MINUTES" prominently displayed, introducing quick self-improvement tips.

A split image showing a woman taking a mirror selfie and a person writing in a notebook outdoors, accompanied by lists of "beauty" and "mind" activities for a quick glow-up.

A split image featuring a woman stretching on a yoga mat and a cozy room corner, alongside lists of "body" and "space" activities for a 10-minute glow-up.

10 minute ways to glow up your entire life

you can change your whole life in ten minutes…. not really, but you can at least move the needle in the right direction toward a better life. i’m a big believer in small actions going a long way. most of us don’t have hours a day to devote to looking and feeling better, but most of us do have 1

208 likes

Bed Rotting Recovery Challenge

Feeling stuck, overwhelmed, and unable to leave the comfort of our beds. Whether it’s due to burnout, stress, or just feeling unmotivated, sometimes life can feel like it’s on pause. But here’s the truth: you deserve to reclaim your energy and start feeling like yourself again, one gentle step at a

148 likes

30 minute morning routine✨

my 30 minute morning routine that gets me out of bed every day :) the trick really is to give yourself something to look forward to!! For me, that’s almost always my coffee & a good journal session before the day’s responsibilities come around. <3 how do you like to start your day!?✨🌞🌱

398 likes

Day 3 of our challenge is a simple 5-minute brain

This is your permission to get everything out of your head and onto paper…tasks, worries, ideas, prayers… all of it. I love starting mine in prayer and then breaking my day into simple time blocks so it doesn’t feel overwhelming. If you’re just jumping in, start today or do it before bed, it sti

106 likes

VINTAGE 5. Before bed I list 3 things that went ok

5 things that cut my anxious thoughts in half 🌊 I tried everything - therapy, meditation, journaling. But these specific habits? They actually stuck. takes 3 minutes and works every single time. Get Innertune free in the App Store #1 #mentalhealth #tryinnertune #innertuneaffirmation

1 like

good habits before bed?

Hello everybody! I am struggling with an issue and it would be nice to chat about it. In the last year I started eating before going to bed. Sometimes a sandwich, chocholate, a full plate of pasta ....What caused this new habbit? I don't know for sure. I started working at a new place, which

30 likes

The Daily 5 Minute Bible Study For Women ✨ pt2

#pray🙏 #bible #taviaiaa #biblestudy #fyp

4 likes

See more