Automatically translated.View original post

182K followers

Follow

Follow

Follow

38 saved

95

❗️Calf is not strong, knee pain, waist pain. Follow now.🧘🏻‍♀️

✨ calves are not very strong, knee pain, waist pain. Let's exercise easily at home. 🧘🏻‍♀️🏠

# Easy exercise at home # wellness # Exercise # m2 model # Waist pain

5 days agoEdited to

จากประสบการณ์ส่วนตัวเมื่อเจอน่องไม่มีแรงและมีอาการเจ็บเข่ารวมถึงปวดเอว สิ่งสำคัญที่สุดคือการเลือกท่าออกกำลังกายที่เหมาะสม ไม่ควรฝืนวิ่งหรือออกกำลังแบบหักโหม เพราะอาจทำให้อาการแย่ลงได้ โดยเฉพาะหากมีอาการข้อเข่าไม่ดี ควรหลีกเลี่ยงท่าที่ต้องมีการงอเข่าหนักๆ เช่น การวิ่งหรือกระโดด ควรเน้นการโยกตัวซ้ายขวา หรือการยกมือพร้อมเตะขาไปด้านหลังแบบช้าๆ เพื่อกระตุ้นกล้ามเนื้อรอบๆ ขาและเอวได้ดี เมื่อออกกำลังกาย ควรสลับท่าทำข้างละ 30 ครั้งและเน้นความช้าเพื่อให้กล้ามเนื้อได้ปรับตัว ลดความเสี่ยงอาการอักเสบ โดยหลีกเลี่ยงการนวดแรงๆ เพราะอาจทำให้เนื้อเยื่ออักเสบมากขึ้นได้ การออกกำลังกายแบบนี้นอกจากจะช่วยลดอาการปวดและเพิ่มความแข็งแรงแล้ว ยังช่วยเพิ่มความคล่องตัวของขาและหลัง ทำให้ใช้ชีวิตประจำวันได้อย่างสบายขึ้น สุดท้ายอย่าลืมฟังเสียงร่างกายตนเอง หากรู้สึกเจ็บมากขึ้น ควรหยุดพักและปรึกษาแพทย์หรือนักกายภาพบำบัดเพื่อให้ได้คำแนะนำที่เหมาะสมต่อไปค่ะ

Related posts

A collage of a woman performing various ab exercises, with text overlays reading "Targeted Ab Workouts," "get a SNATCHED WAIST with me," and "SWIPE." The exercises shown include planks, crunches, and leg raises, targeting different core muscles.

A woman demonstrates Weighted Toe Taps for upper abs. The top frame shows her lying on her back with legs extended upward, holding a dumbbell. The bottom frame shows her crunching up, reaching the dumbbell towards her toes.

A woman demonstrates Cross Crunches for upper abs. The top frame shows her lying with knees bent, reaching her right elbow towards her left knee. The bottom frame shows her alternating, reaching her left elbow towards her right knee.

Snatched Waist Workout 🔥 (Targets ALL muscles)

Want to work every part of your core for a tighter, snatched waist? This lineup includes exercises that hit the upper abs, lower abs, obliques, and deep core for a complete transformation. Let’s get to it! 1. Upper Abs: Weighted Toe Taps 👉 How to: Lie on your back with your legs extended stra

17K likes

snatched waist !

another workout since you guys loved the last one! #waistworkout #slimwaistworkout #homeworkout #fitnessjourneymotivation

17.7K likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3296 likes

6 MIN SMALL WAIST WORKOUT✨ Home Friendly

Your waist isn’t getting smaller because you’re doing TOO MUCH! Diaphragmatic breathing daily, deep core workouts 3-5x per week. It’s that simple🤌🏼 Obviously diet is key, so for fastest results, pair with your custom meal plan in my SBS challenge on the app!✨ #flatbellyworkout #corework

148 likes

ABS CHALLENGE✨ Snatch Your Waist,Correct Your Core

This is one of my favorite deep ab exercises that i am fully convinced has helped me completely transform my core, while also improving my posture and giving my waist an overall “snatched” look as opposed to building my outermost layer of abs in the way most traditional ab exercises do✨I’ve talked

1870 likes

Do THIS for knee pain!

Try this one for your knee pain. #kneepain #kneemobility #movement #fitnessover40 #fitnessover50 #menopauseweightloss #menopausefitnesscoach

227 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

6546 likes

6 Standing Core & Waist Moves – No Jumping,

#motivation #motivationmonday #wlssupport #wlslifestyle #wlsgastricbypass #wlsvisualdiary #wlsweightloss #wlslife #wlscommunityvsg #rnycommunity #vsgcommunity #weightlossinspiration #weightlossdiary #weightlossjourney #weightlosscommunity #womeninspiringwomen #womensupportwomen #gastricby

1701 likes

Deep Core & Abs Workouts for a Slimmer Waist⏳✨🔥🥵

Pilates often gets labeled as a low-impact, “easy” workout primarily tailored for women. In reality, Pilates is an incredibly versatile and challenging exercise method that can benefit anyone, regardless of gender, fitness level, or goals. It has a rich history rooted in functional strength and reh

2080 likes

From Bloated to Bikini-Ready

Imagine this: 8 weeks from today, you’re… ✔️ Stronger, sculpted, and glowing ✔️ Proud of your progress ✔️ Loving how your body looks & feels Your dream body isn’t luck—it’s a plan. RELOAD is that plan. 🔥 Lift your glutes, tighten your waist 🔥 Burn fat & move pain-free 🔥 Start

789 likes

Waist and Back Workout 🥰🍋

#waistworkout #backworkoutday #lazygirlworkout #easyworkout #tonebody

861 likes

AB ROUTINE that snatched my waist in 2 months!

Following this routine along with me cutting out greasy fast food from my diet has helped significantly in obtaining defined abs and a snatched waist. #abs #absworkouts #hourglassworkout #gym #workoutroutine #pilates #gymgirl #coreexercises #coreworkout #homeworkout

3169 likes

A person performs a barbell squat in a gym, with text overlays indicating a beginner's guide to growing glutes and snatching the waist, and the user handle @SkyFitxx.

A Monday workout plan for lower body (glutes & hammies), detailing warm-up, barbell hip thrusts, Romanian deadlifts, Bulgarian split squats, seated band abductions, and cool down stretches.

A Tuesday workout plan for upper body (push focus), detailing warm-up, dumbbell bench press, overhead dumbbell press, push-ups, tricep dips, band pull apart, and cool down stretches.

Beginners Guide to Grow Glutes + Snatch Waist

Here’s a beginners guide to help you grow glutes and also slim your waist. This guide includes compound movements such as squats, deadlifts, and bench presses, all of which are incredibly effective for fat loss. By engaging multiple muscle groups simultaneously, these exercises burn more calori

1490 likes

Bad Knees? Try This Pain-Free Workout

If you struggle with knee pain or want to build stronger knees, this routine is a great place to start 👏🏾 Each of these exercises targets the muscles that surround and protect the knee. Strengthening your quads, hamstrings, glutes, and calves helps take pressure off the joint itself. When those

125 likes

6 MIN SMALL WAIST WORKOUT✨ Home Friendly

Your waist isn’t getting smaller because you’re doing TOO MUCH! Diaphragmatic breathing daily, deep core workouts 3-5x per week. It’s that simple🤌🏼 Obviously diet is key, so for fastest results, pair with your custom meal plan in my SBS challenge on the app!✨ #flatbellyworkout #coreworko

192 likes

RESTORE YOUR DEEP CORE✨ Pilates For Snatched Waist

The only workout you need for a tight core & flat belly from home✨ These movements strengthen your TVA (deep core) for a snatched look in your waist and all u need is a pair of dumbbells and foam roller🤌🏼 Time and time again they have proved to be the most effective exercises for both me and

413 likes

How to get this waist🌸

#Lemon8 #summeraesthetic #bodytransformation #embracevulnerability #fatloss

748 likes

A young woman with blonde braids, wearing a black sports bra and grey sweatpants, covers her mouth with her hand, looking surprised. Text overlay reads "MY WAIST WONT STOP STRINKING" and "#15DaysHealthier", reflecting her progress in core strength and waist reduction.

An infographic illustrates various core exercises including 30-second Russian twists, 30-second reverse crunches, 30-second lying leg raises, and 60-second plank knee to elbow. Diagrams show targeted muscles like core, side abs, hip flexors, and shoulders, with benefits like "no more back pain" and "100% stronger core".

An infographic displays additional core exercises: 20 crunches, 20 flutter kicks, 10 crunch kicks, and 10 raised leg circles. Diagrams highlight targeted muscles such as upper abs, lower abs, glutes, and thighs, with personal comments like "my core burnsss" and "my cores so strong".

why am i so snatched??!

For the last month i’ve been taking exercising soo “seriously” and actually working to find the exercises that work for my body. Now that i’ve found what works i’ve been trying to push myself to work harder and harder! progressively i’ve felt my core get stronger and seen some ABS😗🙂‍↕️🤨🤪🧐☺️ russ

6315 likes

Flex Those Glutes: Stretches for Maximum Mobility🍑

🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s

3968 likes

Trim your waist with this 12 min workout

Slim your waist with this 12 minute core workout!! All you will need is some light weights, or cans and let’s get started! Exercise 1: bent knee crunch Exercise 2: standing knee lift 1 min each exercise 1 min rest Repeat 4X Make sure you are pulling your belly into your spine as you wor

49 likes

A woman in a white sports bra and pink leggings sits on a green turf, with dumbbells nearby. Text overlays read 'deep core workout SNATCH YOUR WAIST' and 'lemon8 @cassidymorganfitness', introducing the workout.

A woman performs 'plate marches', standing with a weight plate held overhead and one knee raised. Text indicates '2x60 seconds (30 sec each side)' for this exercise.

Two side-by-side images show a woman performing 'around the worlds' with a weight plate, moving it from behind her back to in front. The exercise duration is '2x60 seconds'.

SNATCH YOUR WAIST W THIS 10 MIN DEEP CORE WORKOUT✨

these exercises work the TVA (transverse abdominis) which are the deepest muscles in your core which not only contribute to strength, stability, posture, but help in giving your abs a more “snatched” look instead of building them outwards for a wider appearance✨ i shared a little background about m

3658 likes

Define your waist with these 3 exercises!

Define your waist with these three core-sculpting moves! Bent knee crunches, ankle taps, and side crunches work together to target your obliques and cinch your waistline. Do each exercise for 45 seconds, take a 15-second rest, and repeat the circuit 3 times for a serious core burn. Focus on con

58 likes

You’ve tried before. Started strong. Fell off.

Not because you weren’t capable — but because you never had a real system. This one’s different. It’s been the turning point for over 200 women. Sculpted glutes. Toned waist. Better posture. More confidence. It works because it’s built for real life — short sessions, no fluff, full structure

82 likes

SNATCH YOUR WAIST WITH THIS STANDING CORE WORKOUT!

Snatch your waist with this at home standing core workout!! The beauty of this routine is that you can just stand up anytime, anywhere, and get straight to work!! Perform each exercise for 1 min Repeat 3times total!! Exercise 1: lateral reach to bent knee crunch Make sure you are reachi

286 likes

Relieve waist pain and exercise leg strength

#taichi #chineseculture #exercises #healthylifestyle #backpain

42 likes

Workout Schedule to See Growth & Progress

❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1

4572 likes

Tight core and small waist routine 😜

#work out for me..💋 #physical move your body💓 #coremoments✨ #coreworkouts #tightenyourtummy

1370 likes

Let's do a slim calf workout at home together!

I used to ignore my calves during my workouts, because they felt like such a waste of my gym time. But then I realized that you really don't need any equipment beyond your own body to strengthen your calves, because they're supporting your whole body weight! You don't even need a lot of

140 likes

Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

195 likes

Lazy Girl Weekday Workout Routine (15-20 min/day)🏋🏽‍♀️

💡 Low-impact | No equipment | Full-body activation Monday – Core & Abs 🔥 Snatched waist & strong core 30-sec Standing knee-to-elbow crunches 30-sec Seated ab twists (on the floor or chair) 30-sec Lying leg raises 30-sec Glute bridge with ab squeeze ⏳ Repeat 3x Tuesday – Lower

2286 likes

Ready to take your fitness journey to the next level? 💪 At FitnessFusionFlex, we offer a curated selection of premium fitness and recovery gear designed to help you train smarter and recover faster. ✅ High-performance equipment 🚚 Free shipping on all orders 😊 100% satisfaction guarantee Wh

4 likes

Lower Back Pain Isn’t Always About Your Back — Try This Stretch #exercise #sports #girls #womensfitness

24 likes

🚨Get More Out of Your Workout by Warming Up 🚨

Warming up before a workout is crucial for several reasons. ✅It slowly warms up the heart and blood vessels, ✅increasing your body temperature and ✅enhancing blood flow to your muscles. This process not only helps ✅reduce muscle soreness but also ✅lowers the risk of injury. By preparing

3606 likes

Best Smith Machine Exercises for a Bigger Booty 🍑

The Smith machine is a versatile piece of equipment that can help you target multiple muscle groups during your leg and glute workouts. Whether you're a beginner or an advanced lifter, the Smith machine can provide stability, control, and a safe way to perform complex movements with heavy weigh

951 likes

3 MOVES THAT SNATCHED MY WAIST/TRANSFORMED MY CORE

Here are 3 moves that completely transformed my core!🤌🏼 Each of these exercises work the transverse abdominis which is your deepest core muscle also known as the “corset muscle”…. yes, there is a muscle specifically designed for creating that ✨snatched waist✨ illusion lol! The actual function o

653 likes

3 calf variations.

3 calf variations… mine still catching up but we working 😂 #Calves #LegDay #GymHumor #Progress #Fyp

92 likes

Shrink Your Waist + Grow Glutes with these 4 🍑⏳✨

I love combining ab / core exercises into my lifting workouts because I HATE taking extra time to train my abs. These 4 movements combine and activate your core and glutes to help shrink / tone your waist and grow your legs and glutes at the same time. A win, win! Keep your ABS engaged with each mo

177 likes

3️⃣ Moves For Hip & Ankle Mobility 💙

If you struggle with tight hips or losing your balance - then you NEED to add these 3 into your routine, either before a workout to warm up or throughout the week to just get some extra work and movement in (especially if you sit at a desk all day). 🤸🏼‍♂️✨ Hip and ankle mobility is important for

283 likes

Want nice legs, but have bad knees? Do This‼️

Want nice legs, but have bad knees? Do This‼️ You don’t have to destroy your knees to build strong, toned legs. 💪 Smart training > heavy pain. Low impact. Joint-friendly. Real results. This routine helps you: ✔ Build strong quads & glutes ✔ Protect your knees ✔ Improve stability

2 likes

#TN #FARM #COUNTRY

20 likes

POV U WANT SNATCHED WAIST FOR SUMMER (challenging)

10 mins is all you need🙌 but warning… this ab series is HUMBLING to say the least😂 with that said, since it works on the transverse abdominis and deep core muscles, it is REALLY effective in creating thay snatched appearance ✨ i saw results in as little as two weeks when i combined this with the 32

372 likes

How to Eat for Defined ABs + Different Workouts

Your kitchen isn't just for cooking; it's your secret weapon in the battle for abs. 🍋Nutritious, Whole Foods: Filling your diet with fruits, veggies, whole grains, healthy fats, and high-protein items is crucial. These foods are packed with essential nutrients✅, antioxidants✅, and fi

1726 likes

Did 100 Calf Raises Every Day for 60 Days

100 calf raises. Every single day. For 60 days straight. My legs look completely different now. #calfraises #legday #60daychallenge #homeworkout #repscroll

17 likes

that snatched waist isn’t going to build itself

#coreworkout #waist #snatchedwaist #deepcore

546 likes

Snatch your waist with this CORE workout

Let’s snatch and slim our waist with this at home core workout! Best apart about it, no equipment needed. Just put on some good music and let’s get to it. Each exercise 45 seconds 15 sec rest Repeat 3x total Exercise 1: reverse plank March Pull knee towards chest Exercise 2: reve

154 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.

A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).

A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6078 likes

See more