Automatically translated.View original post

234 followers

Follow

Follow

Follow

0 saved

Exercise a little a day

# Where is the holiday going? # The delicious shop tells # Bar review

5 days agoEdited to

การออกกำลังกายวันละนิดจริง ๆ แล้วมีผลดีต่อสุขภาพอย่างมาก แม้จะเป็นกิจกรรมง่าย ๆ ที่ไม่ต้องใช้เวลามาก เช่น การเดินเล่นรอบสวนสาธารณะ หรือการชมนกก็ถือเป็นการเคลื่อนไหวที่ช่วยกระตุ้นร่างกายได้ดี นอกจากจะช่วยให้ร่างกายแข็งแรง การออกกำลังกายเบา ๆ ยังช่วยลดความเครียด โดยเฉพาะในวันหยุดที่หลายคนต้องการผ่อนคลาย ความสงบของธรรมชาติอย่างเช่นการชมการบินของนก หรือการนั่งพักผ่อนริมธรรมชาติจะช่วยให้จิตใจแจ่มใสและพร้อมรับมือกับวันทำงานต่อไป สำหรับใครที่อยากเพิ่มความสนุกสนานให้ออกกำลังกาย สามารถวางแผนเที่ยวในวันหยุดกับ #วันหยุดไปไหนดี เพื่อหาโลเคชันที่เหมาะกับการเคลื่อนไหวร่างกายได้ง่าย เช่น อุทยาน หรือชายทะเลที่สามารถเดินเล่นและชมนกได้ ไปพร้อมกับรับประทานอาหารอร่อย ๆ จากร้านที่ #ร้านอร่อยบอกต่อ รวมถึงปิดท้ายวันด้วยบรรยากาศดี ๆ จาก #รีวิวบาร์ ที่มีเครื่องดื่มสดชื่นและบรรยากาศเหมาะกับการพักผ่อน ด้วยการผสมผสานกิจกรรมสุขภาพเหล่านี้เข้าไว้ด้วยกัน จะทำให้วันหยุดของคุณเป็นเวลาที่คุ้มค่า ได้พักผ่อนกายใจอย่างแท้จริง และยังสร้างนิสัยออกกำลังกายที่ดีในชีวิตประจำวันได้อีกด้วย

Related posts

Try this exercise for your booty 🍑

Legs that turn heads and glutes that break necks! 🔥 Try this lower body burner: 🔥 Split Squats – Balance & power 🔥 RDLs – Hamstring & glute growth 🔥 Glute Bridges – Booty activation 🔥 Sumo Squats – Inner thigh & glute strength 🔥 Reverse Lunges – Stability & contro

5373 likes

Save this ONE exercise to Tighten and Flatten Your stomach! 💕

#glowup #tighttummy #flattstomach #flattummytips #exercise

1570 likes

SMALLER WAIST EXERCISE

Tips for Success • Consistency: Regular exercise is key to seeing results. • Diet: A healthy diet low in processed foods and sugars, and rich in fruits, vegetables, lean proteins, and whole grains can aid in reducing overall body fat. • Hydration: Drink plenty of water throughout the day.

791 likes

A woman showcases her leg growth from March 2023 to August 2024, posing in a gym. The 'before' image shows her in blue shorts, and the 'after' image in pink shorts, highlighting her transformation.

A person uses a hack squat machine in a gym, illustrating quad exercise ideas. An overlay lists exercises like leg extensions, hack squat, pendulum squat, quad bias lunges, leg press, and goblet squat.

A person performs barbell hip thrusts in a gym, demonstrating glute exercise ideas. An overlay lists exercises such as hip thrust, glute bridge, glute kickbacks, glute focused hyperextensions, and glute bias RDLs.

leg exercise ideas for growth ✨🫶🏻

my priority (esp as a wellness competitor) is to grow my legs! so here are some leg day exercise ideas by muscle group. i usually rotate through these and focus in progressively overloading them! which ones are your favorite? #lemon8partner #legday #legexercises #gluteexercises #b

1826 likes

Do this exercise to build a strong core!

To all my #busymoms out there, I'm telling you personally that it's possible to have a strong core & develop abs with the proper nutritional guide & exercises that will strengthen/sculpt those abs for you🤗💪🏾. ☆Here is a snippet of an exercise that is part of my Mom BAWD online

337 likes

Under Booty Exercise That Actually Works!

Girrrrl, if you’re trying to lift that under booty, you really need to try this glute max kick back. I’ve seen a big change in my under booty since implementing these 1-2 x a week after my compound movements🔥 Save this for your next leg day💪🏼 #gluteworkout #glutemax #glutekickbacks #g

1164 likes

Hamstring Exercise | Leg day workout

#legdayworkout #legworkout #hamstrings #fitnesslifestyle #fitnessjourneymotivation

8 likes

Do You See Doming When Doing An Exercise?

Click on the link in my bio for core exercises.

39 likes

Barbell Leg Day Exercise Guide 🦵🏾 ✨

My favorite barbell exercises to grow your glutes! I like to mix hinge movements with squat movements to maximize healthy muscle fiber tearing which will grow your glutes 🍑 1. Hip Thrusts (hinge movement) - 3 sets x 10 reps 2. Romanian Dead Lifts (hinge movement) - 3 sets x 6 reps

7 likes

A woman in a gym, wearing a sports bra and sweatpants, with text overlay "Workout for round Glutes 4 EXERCISES ONLY" and an arrow pointing to her glutes. The image promotes a glute-focused workout.

A woman performing hip thrusts with a barbell in a gym. Text overlay indicates "1: HIP THRUSTS 4x12 W/AMRAP KAS Glute bridges," detailing the first exercise of the glute workout.

A woman performing Romanian Deadlifts (RDLs) with a barbell in a gym. Text overlay indicates "2: RDL'S 3x12 reps," detailing the second exercise for the glute workout.

4 EXERCISE WORKOUT FOR ROUNDER GLUTES 🍑

Here’s the workout I did that was heavily focused on Glutes with only 4 exercises! The rep ranges is what I did with the weight I used, make sure you use a weight that challenges you in that rep range otherwise do more reps, slow down the reps or increase the weight. My rule of thumb is tha

669 likes

Daily exercise for healthy life ✨🫶🏻

Hello friends! 🍋 I’m an anxious girl and I always search for new things I can try to reduce my stress/anxiety and then share here with my anxious girlfriend. That’s my goal in life: find things that actually helps and then run here to talk about it! 😂 I’m not going to lie, when I found ou

5117 likes

A split image showing a person's legs before and after weight loss, with text overlay indicating a journey from 200LB to 154LB and an invitation to swipe for a newbie weekly exercise schedule.

Lost 50 pounds! What’s my happy exercise routine?

#letschat To be honest, it is indeed difficult to stick to losing weight through exercise. Improper exercise may also cause muscle strain, knee damage, etc... That's why a proper exercise schedule is important. P2 has arranged an exercise class schedule for my queens, FYI. About aerobic

2435 likes

Here's 1 exercise you need in your leg routine!🐎🍑

Hey, my Busy Moms! Here is a Mom BAWD Tip for you: ☆bulgarian split lunges are great not only for the quads but for lifting that booty ▪︎start with 3 sets of 10 reps each leg...after a month of doing them, add 5-10lbs dumbs to each side while doing this movement...make sure to add weight afte

14 likes

LEG DAY WARMUP EXERCISE 🫶

some of my favorites i typically pick 4 drills and do anywhere between 8 to 12 reps each. i really, try to go for exercises related to what you will be training afterwards such as good mornings before deadlifts.. 🚨workout program link in my bio 💥 #leg in & out #legdayforthegirlies

159 likes

A woman in athletic wear holds a dumbbell, illustrating a '4 exercise workout for UPPER GLUTES' in a gym setting. A peach emoji and an arrow highlight the glute focus.

A woman performs a smith machine split squat, with her back foot elevated, as part of a 3 sets of 8-10 reps workout for upper glutes.

A woman demonstrates a glute medius kickback using a cable machine, with instructions for 3 sets of 12-15 reps, focusing on glute squeeze and proper form.

4 exercise workout for the upper glutes

Smith machine split squat: 3 x 8-10 - Set up a small platform to elevate your back foot - Lower yourself into a lunge position - Push back up using the front leg Glute medius kickback: 3 x 12-15 - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, an

113 likes

Try this exercise instead!

Mobility is a skill… so where do you rank? 👀⭐ I put together 7 levels that build on each other, from basic seated leg raises all the way to a pancake hold. The goal isn’t to be perfect, it’s to improve a little each time you practice. Drop your level below ⬇️ #mobility #summerbod #

16 likes

Best Exercise for Glute Growth 🍑

Hip thrusts are a must! #gluteexercises #gluteroutine #glutesgrowth #glute #legdayworkout #legday #hipthrust #Fitness #gym

111 likes

Deep Core Pilates Exercise ✨🔥

Strength starts from within! 🌟 Did you know that deep core exercises are the foundation of a strong, stable body? Whether you're lifting weights, running, or just moving through your day, a strong core supports every movement, helps prevent injuries, and improves posture. Never underestimate th

50 likes

Time Poor?! Exercise snacks are the answer! 

Time Poor?! Exercise snacks are the answer! Women over 50. At this age life is busy and you may not be ready to commit to longer workouts right now … This is where exercise snacks come in, they are effective and once you get the ball rolling you’re more likely to fit exercise into you life more

5 likes

A person's legs are shown vertically against a wooden wall, illustrating the 'legs up on a wall' pose. The image highlights the 'BENEFITS OF LEGS UP on a wall' exercise, which improves blood flow and circulation.

A person demonstrates the 'legs up on the wall' pose, lying on their back with legs forming an L-shape against a wooden wall. This restorative yoga pose helps with digestion and promotes relaxation.

Text on a wooden wall lists benefits of the 'legs up on the wall' pose, including supporting digestion, reducing bloating, improving flexibility, improving circulation, relieving lower back pain, and promoting relaxation.

benefits of putting “legs up on a wall” exercise

Putting your legs up on the wall is an amazing practice to do right before bed (in my personal opinion.) + for digestion. I have been doing this practice the past few weeks & have noticed it helping with my digestion tremendously. Benefits of holding “legs up on wall”: ❤️‍🔥improves blo

2891 likes

Legday exercise

Lower body exercises. Calf raises #legworkouts #Lemon8 #lemon8challenge #legworkoutday #Fitness @Kathy Diamond

2 likes

No time to exercise? Think again!

⏱️Time poor? You need this little combo in your life! It takes just 4 mins and is all you need to get started if you want to tone & strengthen your thighs and glutes. Simply repeat each move for 1 minute. If this is easy add weights. Save this and feel free to share or tag anyone that

5 likes

A woman takes a mirror selfie, touching her chin, with text overlays 'HOW TO Slim your face', 'Goodbye double chin', and 'Try these exercise', indicating a guide for facial slimming.

A hand holds a dropper bottle of facial oil next to a white jade face roller, with text recommending oil or lotion and a face roller for skin moisturization.

A close-up of a woman's face from a low angle, demonstrating the exercise of tucking her chin in and out, with her finger on her chin.

Exercise for your double chin

If you’re looking to having a slimmer face, less of a double chin and a more prominent jawline try out these exercises. I do like to use a face oil and a face roller yet you don’t need to use it to start off to make sure my skin is hydrated. Sometimes when your skin is dry and you attach it with ex

1892 likes

Most humbling exercise for legs

abduction Never been so sore with so little weight 😮‍💨 #abductionmachine #legs #fitnessjourneymotivation

1 like

3 Game-Changing Abs Exercise

These 3 abs exercises are my go-to for a strong, flat stomach—even though I eat over 2,000 calories a day and I’m not in a calorie deficit. If you’ve been struggling to see results, it’s not always about cutting calories—it’s about doing the right moves to build muscle and tighten your core.

125 likes

This exercise is a secrete weapon 4 hourglass body

Only 5 days doing this one exercise and my abs are POKING 🥳🥳 my husband couldn’t do nothing more than smile when I showed him today !!!! did I mention I joined a SNATCHED WAIST IN JULY CHALLENGE 😳..i so need to have two inches off my waist end of July !! I will post the beginning photo with my

28 likes

New Exercise for Glute Growth

New glute exercise for your rotation: bench supported cable kickback Save this post for later so you can try it yourself @vedgenutrition | VONNY @funtuactive | VONNY @flourishpancakes | VONNY @musclehoodies | VONNY10 @astoria_activewear | @halara_official | VONNY15 @dfyne.official | @

29 likes

A woman in gym attire takes a mirror selfie, showcasing her glutes, with a man in the background. Text overlay reads "FAVORITE exercise*currently FOR MASSIVE GLUTES" with a peach emoji, and "Lemon8 @adventuringwithhannah".

A woman performs Bulgarian split squats on a smith machine in a gym. She wears yellow shorts, with her back foot elevated on a bench. Text overlay reads "✨ BULGARIAN SPLIT SQUATS ✨" and "Lemon8 @adventuringwithhannah".

A woman demonstrates the correct 90-degree hip and ankle angle for Bulgarian split squats on a smith machine. White arrows highlight the angles. Text overlay explains this form optimizes glute recruitment, along with "Lemon8 @adventuringwithhannah".

DON’T SKIP THIS EXERCISE FOR YOUR GLUTES!

I have seen such a huge difference in my Glutes by incorporating this exercise in a progressive manner every single week. Progressive overload is more reps, weight, intensity over time to make progress on one single exercise. That exercise is Bulgarian split squats on the ✨ smith machine ✨.

189 likes

MY EXERCISE ROUTINE- BEGINNER FRIENDLY

As a mom of 2 under 2 it's hard to find the time to exercise, but here is the routine I've created for myself. When i don't have time on my side, a 30-minute jog is what I do daily. The exercises are very beginner friendly, and the dumbbells I use are only 5 lbs each. #summerbod

8 likes

Upper body band exercise

Love a quick upper body day with either my own weight or resistance bands. Want me to post a whole workout? #armsandbackworkout #upperbodyfocus #upperbodyroutine

11 likes

A little exercise to end the day

#treadmill #cardio

1 like

Great home exercise!!!

I love this hula hoop it’s a great exercise for inhome it gets your heart rate up and pumping!!! #workoutsfromhome #homeworkouts #athomeworkoutroutine #hulahoop #exercise

13 likes

A woman in a gym takes a mirror selfie, showing her back muscles. Text overlay reads "an exercise I'll Never skip on back day," introducing the topic of a key back workout.

A woman in a gym performs the initial phase of a conventional deadlift, bending to grip a barbell. Text overlay asks "Conventional deadlifts Why? SWIPE," prompting further explanation.

A woman in a gym stands upright after completing a deadlift, holding the barbell. Text overlays list benefits: "Effective in targeting the lower back muscles," "Promotes grip strength," and "Works multiple muscle groups: back, legs, and core."

NEVER skip THIS exercise on back day 💪🏼

A compound exercise that I won't skip on back day.. Deadlifts 😤 Deadlifts are a great exercise to incorporate in your training program because it is a compound exercise, meaning it works multiple muscle groups including your back, legs, and core! The deadlift is also a great exercise to r

21 likes

BEGINNER GLUTE EXERCISE YOU HAVE TO TRY!!

if you’re a beginner in the gym, you need to try this beginner glute exercise! Deficit reverse lunge with a knee drive! You’ll need two dumbbells and an elevated surface (I use a 25-35 pound plate). Remember to do these slow and controlled and use muscle mind connection! #gluteworkout

134 likes

The Best Exercise for Rounded Glutes

#glutestrength #glutes #glutesworkout #legworkout #legday

523 likes

A woman in athletic wear stands on an elevated surface holding dumbbells, viewed from behind, with text overlay 'TRY THIS EXERCISE TO BUILD A SHELF' and 'SHELF' pointing to her glutes.

Gym equipment including a weight plate, two dumbbells, and a water bottle on a mat, with text listing 'what you'll need: elevated surface (in this case a plate) - 2 dumbbells (weight of choice)'.

A split image showing a woman performing reverse lunge deficits with a knee drive, holding dumbbells. Text describes the exercise as '3 sets of 10' with 'less than 1 minute in between sets'.

TRY THIS EXERCISE TO BUILD A SHELF

heyy yall if you want to round your glutes and build a more prominent shelf, consider adding this step up variation to your next workout!! Especially if you’re a beginner as it’s super friendly. • REVERSE LUNGES WITH A KNEE DRIVE: - 3 sets of 10 reps - remember form is a lot more important

528 likes

Top exercise to build the booty shelf

I give credit to glute medius kickbacks for the insane shelf I’ve built over the years! Once I started incorporating this exercise, my glutes have never looked better. I do these on every leg day for 2 sets until failure on each leg! Don’t go super heavy since these are a glute isolation workout

63 likes

See more