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Want to butt bounce 🍑 belly collapse, 🤰🏻 but knee pain, try this position yet?❓

If you

✔ Knee pain

✔. There's a bottom belly.

✔ Or have a split abdomen.

You don't always have to do heavy Squat or Lunge.

Let's start with these four moves.

🍑. Firm butt.

🔥 Strong trunk core.

✨. Firm bottom belly.

✔ Knee-friendly

✔ Suitable for people with diastasis-safe muscles.

✔ allows for a firm bottom belly + a bouncy round bottom.

Practice 3-4 days a week

12-15 moves each

Make 4 sets per move

Rest between sets for 30-45 seconds.

When practicing consistently

Will start to feel that

✨ The core muscle is stronger.

🍑 The butt is tighter and more beautiful.

# Work out at home # Split abdomen # Mother after birth # 40 plus is not convenient # Exercise teaching

3/14 Edited to

... Read moreจากประสบการณ์ส่วนตัวที่เคยเผชิญกับอาการปวดเข่าและกล้ามท้องแยกหลังคลอด ต้องบอกว่าการเลือกท่าออกกำลังกายที่เหมาะสมมีความสำคัญมาก สำหรับคนที่ไม่สามารถทำท่า Squat หรือ Lunge หนัก ๆ ได้ การเริ่มต้นด้วยท่าง่ายๆ เหล่านี้ช่วยได้มาก 1. Glute Bridge — ท่านี้ช่วยกระชับกล้ามเนื้อก้นและกระตุ้นแกนกลางลำตัวให้ทำงานโดยไม่กดทับข้อเข่า เหมาะสำหรับคนที่มีน้ำหนักตัวเยอะหรือปวดเข่า สามารถทำที่พื้นนอนโดยไม่ต้องกังวลเรื่องการทรงตัวหนัก 2. Frog Pumps — เป็นท่าที่เน้นกล้ามเนื้อก้นให้ได้รูปทรงกลมและเด้งขึ้น เหมาะกับคนที่อยากเพิ่มความกระชับโดยไม่โหลดเข่ามาก 3. Toe Tap — ท่านี้จะโฟกัสที่พุงล่างโดยเฉพาะ ช่วยลดพุงล่างและเป็นมิตรกับกล้ามท้องแยก เนื่องจากไม่ต้องออกแรงหน้าท้องแบบบิดหรืองอที่ทำให้กล้ามท้องแยกแย่ลง 4. Bird Dog — ช่วยฝึกความมั่นคงของแกนกลางลำตัว และพัฒนาการทรงตัวโดยไม่ทำให้เข่าเกิดแรงกดมากเกินไป ทั้งยังเหมาะกับผู้สูงอายุหรือคนที่เน้นฟื้นฟูหลังคลอด การฝึกสม่ำเสมอสัปดาห์ละ 3-4 ครั้ง ครั้งละ 4 เซ็ต เซ็ตละ 12-15 ครั้ง โดยพักระหว่างเซ็ตแค่ 30-45 วินาที ถือว่าเป็นโปรแกรมที่ทำได้จริงในชีวิตประจำวัน สิ่งที่สำคัญคือความรับผิดชอบตัวเองและฟังเสียงร่างกาย ถ้ารู้สึกเจ็บหรืออาการไม่ดีขึ้น ควรปรึกษาผู้เชี่ยวชาญก่อน และอย่าลืมปรับท่าทางให้ถูกต้องเพื่อผลลัพธ์ที่ดีที่สุด ท้ายที่สุด การออกกำลังกายแบบนี้นอกจากจะช่วยให้ก้นเด้ง พุงยุบแล้ว ยังเสริมสร้างความมั่นใจและสุขภาพที่จะช่วยให้เรามีคุณภาพชีวิตที่ดีขึ้นด้วยค่ะ

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