@lolaaatyy: النهايه تبكي#jackandjoker #yinwar #bl #series #thailand #fyp #🇹🇭

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Tuesday 29 July 2025 18:03:38 GMT

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2025-07-29 19:38:22

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the only dance i can do ish

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✨ Build Your Core + Pelvic Floor with Just a Pillow ✨ Don’t underestimate these simple moves—they’ll help you reconnect to your core, support your pelvic floor, and reduce back pain. All you need? A pillow. 🧘‍♀️ Here’s how to do them: 1️⃣ 360 Breathing with Pillow • Place a pillow between your knees. • Inhale: Expand your belly, relax and stretch the pelvic floor. • Exhale: Wrap your core, lift the pelvic floor (think “zipping up tight jeans”). • Repeat x 5–10 slow breaths. 2️⃣ Dead Bug with Pillow • Exhale: Bring one knee to pillow, extend arms overhead. • Inhale: Return and release tension. • x 10 reps each side. 3️⃣ Bridge with Pillow Squeeze • Exhale as you lift hips and squeeze the pillow between your knees. • Inhale to lower with control. • x 12 reps. 4️⃣ Bridge with Single-Leg Extension • Squeeze pillow, lift hips. • Extend one leg at a time, hold 5 seconds. • Alternate legs. • x 6–8 each side. ✅ Focus on breath! Exhale = Engage. Inhale = Release. 🩷 Try these and feel the difference in your core + pelvic floor strength! #CoreAndPelvicFloor #PelvicFloorExercises #360Breathing #PillowWorkout #PostpartumFitness #MomCore #StrongMoms #HomeWorkout #NoEquipmentWorkout #Breathwork #CoreRehab #PelvicHealth #WomenHealth #BreathworkPractice #FunctionalCore #PostpartumRecovery #FitnessTips #WellnessJourney #FitMoms #BodyAwareness #CapCut

✨ Build Your Core + Pelvic Floor with Just a Pillow ✨ Don’t underestimate these simple moves—they’ll help you reconnect to your core, support your pelvic floor, and reduce back pain. All you need? A pillow. 🧘‍♀️ Here’s how to do them: 1️⃣ 360 Breathing with Pillow • Place a pillow between your knees. • Inhale: Expand your belly, relax and stretch the pelvic floor. • Exhale: Wrap your core, lift the pelvic floor (think “zipping up tight jeans”). • Repeat x 5–10 slow breaths. 2️⃣ Dead Bug with Pillow • Exhale: Bring one knee to pillow, extend arms overhead. • Inhale: Return and release tension. • x 10 reps each side. 3️⃣ Bridge with Pillow Squeeze • Exhale as you lift hips and squeeze the pillow between your knees. • Inhale to lower with control. • x 12 reps. 4️⃣ Bridge with Single-Leg Extension • Squeeze pillow, lift hips. • Extend one leg at a time, hold 5 seconds. • Alternate legs. • x 6–8 each side. ✅ Focus on breath! Exhale = Engage. Inhale = Release. 🩷 Try these and feel the difference in your core + pelvic floor strength! #CoreAndPelvicFloor #PelvicFloorExercises #360Breathing #PillowWorkout #PostpartumFitness #MomCore #StrongMoms #HomeWorkout #NoEquipmentWorkout #Breathwork #CoreRehab #PelvicHealth #WomenHealth #BreathworkPractice #FunctionalCore #PostpartumRecovery #FitnessTips #WellnessJourney #FitMoms #BodyAwareness #CapCut

Phòng gaming tại Noel có gì hott?? #Noelintertainment #pcgaming #392noel

Phòng gaming tại Noel có gì hott?? #Noelintertainment #pcgaming #392noel

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