Automatically translated.View original post

พี่เลิศ ppp.lert

745 followers

Follow

Follow

Follow

0 saved

4

Core Body a little bit a day, a little bit a day.

Hammered With Spun Chicken Chest 8exx 85g

Archer Push Ups 40s

Side Plank Left 40s and Right 40s

Mountain Climber 40s

Scissors Kicks 40s

3 Rounds

# Elder is excellent # Exercise # Exercise # Gym # corebodywork

2025/8/8 Edited to

สำหรับใครที่กำลังมองหาวิธีเสริมสร้างกล้ามเนื้อแกนกลางลำตัว (Core Body) แบบง่าย ๆ และไม่ต้องใช้เวลาเยอะ ผมอยากแชร์ประสบการณ์กับท่าออกกำลังกายที่ทำได้ทุกวันเพียงวันละนิด วันละหน่อย ซึ่งเหมาะมากกับคนที่ไม่มีเวลามาก แต่ต้องการผลลัพธ์ที่ชัดเจน ท่าออกกำลังกายที่ผมแนะนำ ได้แก่ Archer Push Ups, Side Plank ทั้งซ้ายและขวา, Mountain Climber และ Scissors Kicks โดยแต่ละท่าทำเป็นเวลาประมาณ 40 วินาที และทำทั้งหมด 3 รอบ ซึ่งช่วยกระตุ้นและเสริมสร้างกล้ามเนื้อแกนกลางได้อย่างมีประสิทธิภาพ สิ่งสำคัญที่ผมเน้นคือการเต้นเร็วและต่อเนื่องตามคำว่า “QUICK QUICK CORE BODY” ที่ปรากฏในภาพ เพื่อเพิ่มความแข็งแรงและเผาผลาญไขมันในกระบวนการเดียวกัน นอกจากนี้อย่าลืมทานอาหารเสริมที่มีโปรตีนสูง เช่น อกไก่ปั่น เพื่อช่วยฟื้นฟูกล้ามเนื้อหลังออกกำลังกาย ด้วยวิธีนี้ผมสามารถรักษาความฟิตของร่างกายได้อย่างง่ายดาย โดยไม่ต้องใช้อุปกรณ์หรือสถานที่พิเศษ ใครที่สนใจลองเริ่มทำตามกันดูนะครับ รับรองว่าเห็นผลและรู้สึกเปลี่ยนแปลงได้จริง!

Related posts

Upper Body + Core To Tighten And Loose Areas

Add these 3 exercises to your next upper body and core day to tighten up any loose areas🔥 #fatburningworkout #absworkout #corework #upperbodyworkouts #beginnerfriendly Los Angeles

505 likes

Seated Core Exercises for Diastasis Recti

Hello lovely people! Alright, I had some requests for seated core exercises, so here we go. Now even though these exercises are diastasis recti safe, as I mentioned, core strength can be subjective. Just because an exercise looks easy or because someone else can do it, doesn’t mean that it’ll b

241 likes

Three mirror selfies of a woman in a black sports bra and shorts, showcasing a muscular and toned physique from front and side views, serving as body inspiration.

A full-body shot of a woman in a long-sleeved crop top and grey leggings, revealing a toned midsection and muscular legs, presented as body goals.

A woman in a black crop top and striped green shorts taking a mirror selfie, displaying her toned abs and muscular legs, representing body inspiration.

My body goals and inspiration

These 4 photos demonstrate what I aspire to have. #fitnessjourneymotivation #bodygoals United States

1958 likes

Leebit being leebit #leeknow #leebit #straykidseverywhereallaroundtheworld #straykidsstay #straykidsworlddomination

1474 likes

Total body burner workout 🔥💪🏼

Literally a little bit of everything targeted with this trio🔥 legs and glutes, back, shoulders, arms, core #workout #gymmotivation #workouttips #health #protein

5 likes

A woman in pink workout attire stretches on a sandy beach with ocean waves in the background. Text overlays read "How I'm Preparing My Body for Summer," "Summer Ready," and "Health & Fitness Tips," with a drawn bikini and sun icon.

A step-by-step guide outlining five key areas to achieve summer body goals: Optimize Nutrition, Effective Workouts, Prioritize Sleep, Stay Hydrated, and Track Progress, with brief explanations for each.

An illustration of a hand demonstrating portion control using different hand measurements for various food types, including fingertip for oils, thumb for nut butter, fist for cereal, cupped hand for nuts, two cupped hands for chips, and palm for protein.

How To Get A Summer Body (Step-by-Step Guide)

It's time to ramp up for that beach-ready body! 🏖️ As the seasons transition and the days grow warmer, shedding those winter layers becomes a top priority for some. If the thought of slipping into a bikini or going shirtless leaves you feeling a bit uneasy, fear not – there's still ample

336 likes

Alternative Core Exercises for Diastasis Recti

If you have a weakened core or diastasis recti and don’t know which exercises to do, here are a couple of suggestions🫶🏽 Remember, this isn’t a guided workout, but if you’re looking for suggestions on SETS & REPS: 2-3 SETS X 10 - 12 REPS or 3-4 SETS X 12 - 15 REPS Your sets and r

60 likes

core, glutes, and a little upper body

come take my mat pilates class 🥰 we destroyed our core and glutes and snuck in some upper body work too. some parts are sped up so you can see the full class. save this if you need class inspo. sign up for my class at flyfitnesstudio.com tuesdays at 9:30 #matpilates #pilatesball #coreandglu

4 likes

Transform Your Body: Big Gains Without Excess Fat🍑

As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack

808 likes

Freshly picked & a little bit magical🍓🐞🧺

Spring nails inspo🌷🌱🌼 Soft greens, tiny blooms, and the sweetest little details come together for the perfect garden picnic inspired set. this one feels like sunshine, fresh air, and a peaceful little escape right at your fingertips. cottagecore but make it nails 💅✨ My next s

381 likes

Take a little bit of time out of each day to invest in yourself each day, for U!

#bodytransformation #motovation #healthyweightloss #Fitness

0 likes

15 min weighted core workout for pelvic floor

Here’s a 15 minute core workout. Right now I still want to continue doing diastasis recti friendly core exercises and those that work my pelvic floor muscles, but I also wanted a little bit more of a challenge. For this workout I grabbed ankle weights, dumbbells, and a mini ball😊 #coreworkoutro

126 likes

LOWERBODY Playo Block + core finisher

If you’re not using a plyo block in your leg workouts, you’re missing this. Adding elevation increases range of motion, activates glutes deeper, and builds strength faster. Save this for your next leg day 🔥 #lowerbodyworkout #gluteworkout #legdaytraining #glutestrength #womens

48 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

Time to go back to it roots - yoga! I’ve been doing yoga for almost 30 years and although I know the benefits of weight training I love going back to yoga! I’ve been doing quite a bit of long haul driving for my job and it’s taken a toll on my body. Going back to yoga will help me re-center myself

1 like

A hand holds a green and white layered drink with strawberry cold foam and a straw, labeled 'Welcome Spring,' inside a car.

An empty parking lot with yellow lines leads to the entrance of a large retail store, with a red ball and bollards visible.

A collection of skincare products, including a hydrating cleanser, a facial mist, an acne foaming wash, and a small oil bottle, are displayed on a pink blanket.

A little bit of today🌸

Dillydally at TARGET after my gym run and pick up a few of my favorite items. #target #matchalovers #gymgirlhaul #facewash #fypシ゚viral

7 likes

How I maintain a solid core

Of course, there’s more than three things you can do to maintain a tight tummy. However, these are three key things that help me! 1 - Minimize sodium and processed sugar intake Extra sodium leads to water retention! Whenever I eat salty foods, I notice that I have a bit of a hard time deblo

183 likes

The image shows a person's legs and arm holding a dumbbell, with text overlays "Bikini Body WORKOUT & TIPS" and a sun icon, indicating a fitness guide.

A person in a bikini stands in clear blue water, with a text overlay expressing excitement for summer and offering a beach body guide for confidence.

A person on a jet ski is shown from behind, with text overlays advising on protein intake, smart snacking, and avoiding alcohol for a leaner physique.

Tips to Get Beach Body Ready: Slim down for Summer

☀️Protein Power: We all know protein is essential for building muscle, but did you know it also aids in fat loss? Research published in the American Journal of Clinical Nutrition reveals that spreading your protein intake across all meals can optimize weight loss while preserving lean mass. For exa

860 likes

At Home Ab & Core Workout

🖤MY ROUTINE🖤 🖤 This is dumbbell and bodyweight but can easily be just bodyweight only. 🖤 Dumbbell & bodyweight- 3-4 sets 10-15 reps OR each exercise performed one time only for 40 seconds 10-15 second rest in between. 🖤Bodyweight only: 3-4 sets until failure OR each exercise performed

200 likes

A little bit of cottagecore, a little bit of nostalgia 🤍

#vintage #cottagecore #thrift #viral #fyp

15 likes

Upper body & core

41 likes

Ms Itty Bitty Fitty core workout.

#coreworkout #coreworkoutsformoms #core #summerbod #bodytransformation

3 likes

Simple Workout Routine | Back Day

I’m officially at 6 months. I’ve done so many other workout journeys before, but this one hits personal because it’s deeper than vanity. Three of my best tips: 1. Good form comes from the core. As soon as I started increasing my core workouts from one core day to 2–3 ab circuits daily, my form g

42 likes

Struggling to do body weight pull ups? Read below!

You’re not alone. Only 5-10% of women can do a full proper body weight pull up. You’re engaging your arms, back, and core muscles in ways you’re likely not used to! They’re hard! But here are a few things you can do to help build those muscles. ✨Seated lateral pull down-double & single

10 likes

Core workout 🫶

#coremoments✨ #coreworkoutroutine #summerbod #bodytransfromation

12 likes

Beginner’s Pilates Workout | Legs and Core

Hey everyone! Alright, full transparency moment. I’ve been pretty bored with my workouts lately. Enough to where I’m sticking to them simply because of routine and dedication, but I’m not actually enjoying them. Working out is FUN for me. That’s my time to listen to a playlist I put together, read

191 likes

A woman in a gym takes a mirror selfie, showcasing her toned midsection. The image features the text 'LAZY GIRL core workout' and 'lemon8 @diana.harris', indicating a fitness routine.

A split image shows a woman demonstrating leg lifts on a gym machine. The left panel shows her starting, and the right shows her lifting both legs straight out, with text 'LEG LIFTS perform each exercises for AMRAP'.

A split image shows a woman performing knee tucks on a gym machine. The left panel shows her starting, and the right shows her bringing both knees up towards her chest, with text 'KNEE TUCKS bring both knees up toward chest'.

THE ONLY LAZY GIRL CORE CIRCUIT YOU NEED🤌✨

I’m not being dramatic or exaggerating when I say this! I’ve been training for close to five years and was doing planks, crunches, all of these different floor, ab exercises, and never once saw a difference in my core muscles and definition. I started incorporating these exercises just 1 to 2 ti

225 likes

Upper body and core day

#upperbodystrength #fattofitjourney #biggirlsinthegym #fypシ

25 likes

Day 14 - Upper Body Power

Pre travel day busy - you know the day. Tons of little tasks that have to get done to prepare for the travel day. That was my day today! It includes getting g my workout done - which I did! Prioritizing my workout is important - not just because I get the workout in but because I feel accomplis

2 likes

A wood-burned dragonling with antlers and wings sits on a round wood slice, surrounded by mushrooms, foliage, stars, and a crescent moon. The scene is illuminated by candles and features crystal towers, dried roses, old keys, and jars of amethyst, green agate, and rose quartz, creating a mystical, fantasy aesthetic.

✨ Welcome to ThistleRune, little dragonling ✨

From moonlit forests and hidden realms beyond the veil, this tiny guardian arrives with ancient magic woven into its wings. Beneath the stars and among the crystals, it now watches over ThistleRune — bringing wonder, protection, and a spark of wild enchantment to all who wander here. May its pre

9 likes

MY RACE DAY RECAP!!

YOU just have to be STUBBORN and a little bit of a RISK-TAKER in life! (even if you can’t read everything, slide #5 is worth a look!) 🤗💗 FINISHING TIME: 2:18:44 🔥 MY RACE DAY RECAP!! (first half marathon) 1. Carb load is real!! 🥲 I know that I easily feel dizzy or hungry when I don’t eat

4 likes

A woman in a red crop top and black pants takes a mirror selfie in a gym, wearing headphones. Text overlay reads 'Ab circuit FOR A STRONG CORE'. Gym equipment is visible in the background.

Two frames show a woman with blonde hair in a red top and black pants demonstrating shoulder taps from a high plank position on a mat. The top frame shows the starting position, and the bottom frame shows one hand tapping the opposite shoulder.

Two frames show a woman in a red top and black pants demonstrating side planks on a mat. The top frame shows her in a right side plank, and the bottom frame shows her in a left side plank, both supported by an elbow.

Ab circuit ~ for a strong core 💪🏼

core chores 🤝🏼 Your core is the power house to your body, a strong core means a strong lift! Your abs are like any other muscle, make sure you are training them like one! add these plank variations to the end of your next workout to strengthen up ya coooore 🔑🔒 3 rounds • little to no rest

16 likes

Full Body Yoga Stretch for Hips, Core, and Spine ❤️

Looking to improve your posture, open up your hips, and stretch your entire body in just a few minutes? Try this energizing yoga flow that’s one of my favorites! ✨ Here’s how to do it: 1️⃣ Start in a wide-legged stance and flow into Star Pose, reaching your arms high to the sky, lengthening you

24 likes

Come smash legs with me…and a little core

It’s been one hell of a holiday season for me. I’m busy, you’re busy, everyone’s busy. But make sure you are setting aside time to get that ass in the gym Let’s hit lower body with a side of core. As always 3 sets of until failure. 🎄Seated Leg Curls 🎄Standing Side Leg Raises 🎄Body Weigh

9 likes

A vibrant image with a silhouette of a person holding a phone, overlaid with text that reads "6 WEEK SUMMER BODY CHALLENGE WITHOUT EQUIPMENT." The background features palm trees against a purple and blue sky.

A weekly workout schedule for Weeks 1 & 2, listing exercises for Monday through Saturday, with Sunday as a rest day. The background shows palm trees against a blue and purple sky.

Detailed workout instructions for Weeks 1 & 2, specifying exercises, sets, and reps for each day from Monday to Saturday, with Sunday as a rest day. The background features palm trees.

FUN 6 WEEK SUMMER BODY CHALLENGE!

🌞 6-Week Summer Body Challenge🌞 Hey, lovelies! Ready to rock that swimsuit with confidence? ME TOO! I need this mommy pouch gone once and for all! I’m doing a 6-Week Summer Body Challenge and I want my virtual besties to join me 🫶 Let’s crush those fitness goals and strut into summer feeling lik

859 likes

More core work...yes please

Bear crawls always remind me how much strength lives in the small movements. Core on fire, arms working, legs steady… it wakes up your whole body in the best way. I love adding this one when I want something quick but effective. No equipment, just you + the floor + a little determination. S

42 likes

See more