저 이거 2주 째 하고 있는데, 허리 아프신 분들 팁 공유해요! 1. 시작 전에 최대한 등 근육 이완하고 시작해주세요. (저도 처음에 스완자세 하면서 허리가 너무 아파서 필라테스 유투브 찾아보니까, 스완자세 할 때 등 근육이 이완이 잘 안 돼있을 경우 허리가 아플 수 있다고 해요) 개인적으로 고양이 자세, 아기 자세 추천 드려요. 그리고 개인적으로 저는 아침-낮에 할 때보다, 저녁-밤 시간에 하는 게 하루동안 몸을 충분히 써서인지 통증도 덜하고 좋았어요. 2. 지은쌤이 영상에서 말하는 대로 최대한 신경 쓰시면서 따라하시면 돼요. 단순히 그냥 스완자세를 따라한다고 생각하시지 말고, 어깨는 최대한 밑으로 내리시고 (아니면 승모근 생겨요!), 가슴은 위로, 배에도 힘을 주세요. 이때 어깨를 밑으로 내리는 게 잘 안되면, 겨드랑이가 몸에 붙은 힘에 최대한 집중해보세요. 최대한 겨드랑이를 내 몸에 밀착시킨다 생각해보세요. 그리고 턱은 최대한 몸쪽으로 당겨보시고요. 한마디로 그냥 단순히 허리'만' 꺾어서 스완자세를 만든다고 생각하시지 말고, 어깨는 밑으로 가슴은 위로 복근은 최대한 힘을 줘서 위로 보내서 스완자세를 복근힘으로 버틴다고 생각해보세요! (뭔가 표현이 좀 이상한데, 뭔가 아랫배부터 가슴을 최대한 위로 뽑아낸다? 생각하시면 쉬워요.) 저도 한 일주일까지는 정말 이렇게 아파도 되나? 싶을 정도로 허리가 너무 아팠는데, 자세 최대한 신경 써서 하니까 이제는 허리 통증도 정말 거의 없어요. 댓글창 매일 출석하는데 허리 통증 때문에 포기하시는 분들 계시는 것 같아서.. 한번 써봅니다. 우리 다함께 꼭 날씬한 허리 라인 만들어요 화이팅! ☺️
스완 허리 너무 꺾이는 분들은 1.엉덩이에 힘 꽉주기(특히 다이브때 하체 내려오시는 분들은 엉덩이 힘이 안 들어갔을 확률 높아요!) 2.앉은상태에서 상체만 엎드려 숨 크게쉬는 스트레칭을 1분정도 해보고 진행하세용. 등이 타이트한상태에서 하면 놀라서 허리다칩니다! 3.스완시 효과 더 좋으려면 목과 귀의 거리를 늘려주어 어깨가 올라가지 않게 주의해주세요. 안전한 운동하세요~
Ok, I'm going to do this for 7 days Waist: 74 cm Day 1: done ✅ Day 2: done ✅ Day 3: done ✅ Day 4: done ✅ Day 5: done ✅ Day 6: done ✅ (I only have one day left! PS: I forgot to update yesterday.) Day 7: done ✅!!! Waist: 71,5 cm RESULTS: OMG!!! I lost 2.5 cm of waist is incredible! Honestly I didn't have much faith in him, but I was really surprised that he gave such good results in such a short time. At first my spine hurt a little when I did the exercises, but then I got used to it and until now I'm a little more flexible hahaha. Sincerely this works, and if you are hesitating to do it, I recommend you to do it, fighting! 💖💪
@@dimea. you just have to do the whole workout once, when you finished do a 2 min break, and do once again the workout, and you're done for the day😂 (sorry for my bad english, I hope I was helpful😊)
이거 업로드 된 날짜부터 계~속 했는데 전체적으로도 살이 많이 빠졌고 뱃살이 쭉 빠지면서 허리라인이 생겼어요! 3인치 이상 줄어들었습니다 다른 운동들이랑도 섞어서 했구요 워밍업으로 좋더라구요 처음엔 땀이 나고 힘들었는데 이젠 가볍게 합니당 ㅎㅎ 진짜 이 운동 추천이요 시간도 짧아서 무슨 일이 있어도 부담스럽지 않게 했어용! 맨날 조용히 좋아요만 누르고 운동하고 쓱 지나갔는데..ㅋㅋㅋ 많은 분들이 제 댓글보고 열심히 하시면 좋을 것 같아서 남겨요. 여러분 진짜 “꾸준히” 가 답인듯해요 7일해도 효과가 있지만 큰 효과를 보고싶으면 꼭 계속 해주세요 (그렇다고 7일해서 효과 없다는거 아니에요! 한 번 효과를 봤으니까 동기부여 되서 열심히 했겠죠..?ㅋㅋ) 열심히 하시면 원하시는 목표까지 뺄 수 있어요!! 화이팅❤️
와 이거 진짜 대박이에요...... 자기전에 두 세트씩 하고 잔 지 3일 됐는데 아침에 거울보면 진짜 뱃살이 없어진 게 눈에 보여요.. 다리운동하고 뱃살빼는 운동은 이거밖에 안하는데 진짜 효과 개쩔어요 2주차 때는 진짜 거의 뱃살 없을 것 같아요 진짜 제 하루 운동 루틴 다 이지은님 루틴인데 진짜 최고ㅜㅜㅜㅜ
🍣I’m trying this for a week🍣 Waist: 63cm day 1: ✅✅ day 2: ✅✅ day 3: ✅✅ day 4: ✅✅ day 5: ✅✅ day 6: ✅✅ day 7: ✅✅ -------- Okay so it’s the morning after and i just measured myself. I went down to 62cm which is not a big difference but still noticeable. I will keep on doing it for the next week as well! Keep going everyonee
@@ashitharj7634 My week went like this: Monday: Twice Tuesday: Once Wednesday: Three times Thursday: Once Friday: Twice Saturday: Rest Sunday: Rest Monday: Once Tuesday: Three times. Hope it helps!
@@genevievee2801 This is a little complicated but I do not like sweets and I ate a lot of fruit and veggies. I also ate whatever I want but I skipped on sugar (example: chocolate, ice cream, jelly etc) and ate more healthy! ( example: cucumber, apple, banana, strawberries) and for metabolism it is not fast or too slow so you can do it!
1년 정도 전에 일주일 도전했지만 실패,, 이번 년도에 다시 시작하겠습니다 🤤 곧 체육대회인데 체육대회 전까지 할 수 있도록 좋아요랑 댓글 좀 달아주세용 🍀🎀 다른 운동도 같이 병행 중이니 다른 영상에서도 저 보실 수 있어요! 🤓 5/4 (토) - ☑☑ 5/5 (일) - ☑☑ 5/6 (월) - ☑☑ 5/7 (화) - ☑☒ 몸컨디션이 안 좋아서 겨우 한 번ㅜ 5/8 (수) - ☐☐ 5/9 (목) - ☐☐ 5/10 (금) - ☐☐
restarting ☻ day 1: complete (did 3 reps) day 2: complete day 3: only did 1 rep day 4: missed 😭 day 5: to make up for yesterday i did 4 reps day 6: only did 1 1/2 reps day 7: 1 rep :( day 8: complete day 9: missed day 10: missed day 11: 4 reps (please don’t be like me 😭😭) day 12: missed day 13: complete day 14: missed before: waist = 28 in after: waist = 27 in sorry for being inconsistent!!!!
와 이거 매일 2세트씩 한지 4일찬데 등살까지 전체적으로 잘빠져서 놀랐어요!!! 저한테 딱 맞는 운동 소개시켜주셔서 감사합니당 다들 허리가 아프다고 하시는데 제 기준으론 스완자세 첨 할때 손을 얼굴 높이(?)로 놓고 올라우시면 좀더 무리가 덜 가는거 같아요. 원래 운동 초반엔 힘듭니다! 루틴보다 적게 해도 되고 조금씩 강도를 높이면서 하시면 될거같아요 ㅎㅎ +) 스완크로스 진짜 등살 킬러에요 저는 동작 이해하는데 3일 걸렸지만 한번 깨달으면 효과가 되게 좋습니다 저는 플랭크 자세들 끝나고 잠깐 숨쉴틈 줬다가 스완 시작했고요 싱글 암 스완할때 버티는손 어깨위로 올라가지 않게 힘 많이 주셔야해요ㅠ 저는 식단은 딱히 안했고 유산소 병행하는거 추천드려요
Gonna try this! Start: 70cm (I have very big ribs so I practically don't have a waist line😭) Tracker: Day 1: done Day 2: done Day 3: done Day 4: done Day 5: done Day 6: done Day 7: skipped Results: 68.5 cm! I'm surprised it worked because I didn't really feel any burn in the workout. It does though so I'll keep going!
I already did this for 3 days, today is the 4th day and i decided to do checklist in the comment section Week 1 waist : 67cm Day 1 : done 2x Day 2 : done 2x Day 3 : done 2x Day 4 : done 2x (i actually measured my waist today, it’s now 65.5cm) Day 5 : done 2x Day 6 : i didn’t do it bc i thought my period was coming, false alarm Day 7 : done 2x Week 2 waist : 65.5 Day 1 : done 2x Day 2 : nope i was lazy 😭 Day 3 : done 1x
Hi! I’m doing this 2x a day for a week and here are the results (incase anyone needs it): BEFORE: 72.5 cm / 28.3 inches AFTER: 68.8 cm / 27 inches *Day 1* : 72.5 cm *Day 2* : 72 cm (wow. I lost 0.5cm in one day!!) *Day 3* : 71.8 cm (it’s becoming very visible already that my waist is starting to get curvier. im so happy! :D) *Day 4* : 70.5 cm (wow. This really IS effective but maybe the Chloe ting workout is adding up to it just a little bit, because this waist workout is more intense compared to chloe ting’s) *Day 5* :69.5 cm *Day 6* : 69 cm *Day 7* : 68.8 cm Ps. I am doing this workout + Chloe ting’s Flat Tummy routine. Also, I am slowly reducing my calorie intake day by day and i’m slowly making progress so if any of you guys feel discouraged, please know that you should trust the process and don’t pressure yourself too much to eat less in a snap! Take it slow. Take your time to improve your habits. I am on the same boat as you. Goodluck!
I don’t know what happened to my body but I already did 4 workouts today, I danced and I still want to do this... Normally I’m a very lazy person but at the moment I’m so motivated 🤯
me too! i’m doing chloe tings 4 weeks summer shred, a shoulder exercise, a thigh exercise, this exercise, and i already dance everyday because i’m a dancer lol, keep it up tho!! we got this!💕
지은쌤 운동은 진짜 코어 느는데 최고인거같아요! 다이어트 한지 언 4개월차인데 사실 식단은 2개월이후부터 좀 열심히 안한지 오래되어서 10키로빼고 잘 안내려가고있지만 이 허리운동이랑 아랫배운동은 꾸준히 해주고있는데 코어정말 많이늘었고 웨이트 운동할때도 도움이 진짜 많이되고 몸바디변화가 매우큽니다 ! 평생할거에요 ㅠ 항상감사합니다
Im gonna tell you if it worked, but you need to remind me Starting with: 66cm Day 1: done Day 2: done Day 3: done Day 4: weekend break Day 5: weekend break Day 6: done Day 7: done Week 1: 63cm (that‘s a lot for one week) Day 8: done Day 9: done (sorry I died) 2 weeks: 60cm (that’s like a looot for 2 weeks)
Did you do diet? How many times did you do the video? Are you doing another workout routine? Thanks for updating us! Im thinking about doing this routine too
@@Xmaiarts nah i didn’t I really do an diet, I just stopped eating sweets. I did it one time per day and I’m also doing ten minutes hula hoop per day. And you welcome !
I'm going to do for 14 days (and I do it twice a day) / Waist size : 67cm - Day 1 (4th January 2021) : Done - Day 2 : Done - Day 3 : Sorry I didn't have the time this day :( - Day 4 : Done ! - Day 5 : Done - The exercises look simple today ! :) - Day 6 : Done - I have the impression that my waist is smaller ! - Day 7 : Done ! The first week is finished, I don't really see a difference but my waist size is 66 cm. I will continue during another week :) - Day 8 : Sorry I didn't have the time today :/ - Day 9 : Done - Day 10 : I didn't do the exercises today I'm so sorry ! I will do 4 times tomorrow - Day 11 : Okay so I did the exercises 4 times today ! I'm proud of me because the last one was very hard x) - Day 12 : Today I didn't do the exercises but I did 3hours of sport - Day 13 : I didn't do also today I'm so sorry I will do 4 times tomorrow ! - Day 14 : Okay so I did the exercises 4 times today :) Normally it was my last day and... Finally my waist size is between 64 cm and 65 cm ! :) I'm really happy, it's not completely what I want because my belly is not "flat" but that's okay x) I think I will continue waist exercises but maybe not this one and no so seriously. Thank you so much Jiny !
Hi! I’m trying this again! I’m going to be using this summer vacation to get my ideal body so that when I start university I’ll be comfortable In my own body. Starting waist : 75 cm Day 1 (4-06-2024): ✅ I paused a bit in the side to side plank, but the rest was good! Day 2 (5-06-2024): ✅ I also paused in the side plank💀 my waist is now 74 cm! Day 3 (6-06-2024): ✅ I paused less this time. Day 4 (7-06-2024): ✅ no paused for today! My waist is now 73 cm!
I'm going to do this for.. 7 days Waist : 75cm Day 1 - [done] Day 2 - [done] Day 3 - [done] Day 4 - [done] Day 5 - [done] Day 6 - [done] Day 7 - [done] Waist : 67.5 cm I'm surprised that in a week I have almost 10 cm less in waist. I can see that my waist is smaller which I like, and my stomach is also smaller. Thank you so much Jiny. I love you! ❤💞
I'm doing this as many as I can a day Waist line Before : 71cm Sorry guys, im kinda busy last few weeks, sorry for not updating you. I'm gonna do this again, FOR REAL, Im gonna do this until my birthday (Nov 17) so yeah, my waist line is still the same : 71cm (Nov. 2) Day 1: ✅ (did it 6 times in a row lol, im kinda bored soOo, my back kinda hurts but its ok, I never felt so flexible HAHA) Day 2:✅ (did it 6 times again, i stop every set and do some workout to double chin, idk what it called but yeah, I kinda feel lazy today but still managed to do it and it doesn't hurt as much as yesterday) Day 3: ✅ (did this 8 timess danggg, my back doesn't hurt as much as Day 1, i dont rly have some things to do so i did 8 times, i feel better) Day 4: ✅( did it 3 times, im kinda tired coz of school works, and i don't feel doing this today but still did it lol) Day 5: ✅ (i did it 8 timess! YEYYYYYY, i was planning to do it 3 times coz i want to do school, but who likes school tho?) Day 6: ✅ (did it 3 times, IM SO TIRED, we did groceries, did some homeworks and i want to rest for a bit) Day 7: ✅ (did it 6 times, i have nothing to say lol) Day 8:❌ (i don't want to do it, i dont feel doing it, andd i want to take some rest) Day 9: ✅(did it 5 times, Im. Sad) Day 10: ✅( 5 times, MY BACK HURTSSS) Hi guys, I think I'm gonna stop for a week coz my back frkin hurts :< My waist now is 68cm, WOAHH i lost almost an Inch (more than should i say) damnn, i really didn't have any hopes on this coz its really fast, but yeahh, i really want to continue this but I think my back really needs a rest so yeahh I really did not have a diet, i eat lunch, dinner with rice coz im a Filipino, but i tried eating not a lot, i just stop eating when im satisfied, not full, and Im trying not to eat on midnight, I just drink a lot of chocolate milk, or water I did a lot because i motivate myself lol, as a kpop stan (I stan Nct), I do this while listening to there songs or stream some of there mv. So yeahh, I recommend this, REALLY✨ but don't do a lot like me HAHA. Sorry if my English is kinda bad :))
i started yesterday and i’m going to track my waist size : day1: 63cm day2:61cm(which is surpirsing) day3:60cm(im so surprised) day4:59cm(rest day tho) day5:59cm(rest day) day6:59cm(i think bcs i didnt workout for two days) day7:58cm ok so its been 1 week and my waist does feel more “slim” and it looks better if u have any questions feel free to ask.THIS ACTUALLY WORKS I SUGGEST U TO TRY IT thanks for 70likes😁 btw i dont only do this (maybe just when i’m lazy),but i’m no expert so i trust jiny.i think this helped me on getting my waist toned up but i did other stuff like stretching,cardio,ab workouts,thigh workouts. i’m working out just to stay in shape and healthy.HAVE A GOOD DAY EVENING OR NIGHT AND REMEMBER EVERYONE IS PERFECT SO U DONT NEED TO WORKOUT IF U ALREADY FEEL COMFY IN UR BODY❤️
Quốc Như Tâm Nguyễn so i tried eating a lot of fruit,but i just balance the stuff i eat,like i eat till i’m sadisfied and not till im full:so basically i eat everything i want till i’m sadisfied NOT FULL:)
@@rudolfonlyhappiness 효과 진짜 좋아요! 식단은 딱히 신경 안 쓰고 하루에 이거 한 번 했는데 진짜 옆구리가 쏙 들어갔어요..!! 몇 번 하다 보니까 이 동작이 어느 부위에 자극이 오는 동작인지 감이 오더라구요☺️ 특히 동작 중에 팔 하나씩 들어 올리는 동작에서 옆구리에 자극 많이 왔던 거 같아요 저는 뱃살 운동은 안 하고 이 운동만 했는데 뱃살도 눈에 띄는 변화는 아니지만 그래도 조금씩 들어가는게 눈에 보였어요! 해보고 나니까 뱃살 운동이랑 같이 하면 단 기간에 효과 짱 많이 볼 듯해요!!
@@뤂이-b1r 정확한 기간은 좀 오래전부터 해서 기억이 가물가물 하지만 1달 전부터 매일 저녁에 1세트씩 해줬어요!! 지금까지 한두번 정도 빼먹은거 같기도 해요ㅋㅋㅋ!! 그대신 빼먹은 다음날은 2세트 해줬고 지금까지 다른 복부운동도 같이 했지만 효과는 짱짱 좋았어요!! 완전 푹 들어간 느낌보다는 자연스럽게 잘록해진느낌? 꾸준히 하시면 효과 무조건 있으니까 열심히 하세용!👌♥️식단은 아침 샐러드 점심 일반식 저녁은 5.30분이나 6시에 밥 조금으로 일찍 먹어줬어요
Alright, since school opens back in a few weeks, might just start glowing up again now 🚶♀️ Waist: 79 cm/31 in Goal: 64 cm/ 25 in or less Week 1 Day 1: ✅ Def easy, though I had a bit of trouble with the plank twists. Did this twice haha (2 reps in the afternoon and another at night) Day 2: ✅ My back was aching from yesterday's workouts but I feel refreshed. Done once in the afternoon. Day 3: ✅ Almost skipped it but did it 😄 it was so much easier! Also I could lift my whole leg up while doing Swan dive!! Did it once. Day 4: ❌ I was busy, rest day. Day 5: ✅ Busy, did once Day 6: ✅ Did once Day 7: ✅ Did once, final day of week 1 Week 2 Day 1: ✅ felt a bit heavy ;-; Day 2: ✅ did once Day 3: ❌ was busy and super tired, rest day Day 4: ✅ did once Day 5: ❌ did other exercises, felt sick Day 6: ✅ Day 7: ❌ goodness this is the most inconsistent week I had 🤦♀️
i always do this after my workouts, and it relaxes me because it really feels like yoga, and its so simple yet relaxing, and it stretches my body big time
@@amberlynnduong7285 yes, my waist feels tighter when i do this and i lost 3 inches off my waist, but mind you i eat well and do other workouts, but i only did it once a day
doing this for a week (if my back allows) waist: 29 inches goal: 26 inches (won't happen in this challenge) Day 1:✅ done twice much harder than it looks definitely didn't do anything right Day 2:❌ didn't do had an important test Day 3:✅ did twice still hard, not as flexible as it thought I was however I noticed I can bend my back way further today! Day 4: ❌ Day 5: ❌ Day 6: ✅ only did once plus 30 mins strength training honestly im not doing this anymore bc I don't think I was doing anything right 😭 im using a different ab workout however this did help me with back flexibility my waist didn't change maybe like 0.1 inches that's it tho
바디 프로필 준비하는 20대 남성입니다! 항상 다이어트 할때 다른곳에 비해서 옆구리살이 고민이었는데 기존에 하던 운동에 같이 대입시켜 하니까 효과가 너무 좋은것 같습니다! 주변에서도 확 달라졌다고 하네여! 저는 이 영상 운동 1세트 진행 후 버피 40회 롤아웃 15회씩 하루 4세트 반복했더니 2주만에 바지 사이즈가 줄 만큼 확연한 차이를 보이네여!
이거 진짜 효과좋아요 거의 3주째했는데 허리 얇아졌다는말 듣고있어요 솔직히 저는 못느꼈었는데 딱 맞던 바지가 헐렁해졌어요!! 복근운동도 병행해서 같이 해주면 효과 짱입니다! 제가 이지은님 다이어트운동으로 작년에 8키로빼고 유지하며 있다가 1월부터 다시 좀 더 빼고 싶다는 욕심에 꾸준히 다른운동 계속 해왔는데 정체기였던 몸무게에서 한달정도 운동 다시하니깐 1키로가 빠졌어요!
Imma do this and i'm gonna update cause why not! START: Waist: 68 cm/ 26,7 inch Day 1: DONE Day 2: DONE Day 3: NOT DONE (I am on my periode ) Day 4: DONE Day 5: DONE Day 6: NOT DONE Day 7: DONE Day 8: DONE Day 9: NOT DONE Day 10:NOT DONE (I was in a mini vacation) Day 11:NOT DONE Day 12: Day 13:
I will update daily Day 1 : did twice today (i am really bloated today so it was a lil tough ) Day 2 : did twice today too (i feel less bloated today and a lot more easier. I completed this workout with my other abs workout) Day 3 : did twice as usual. It was lot more easier today. The swan drive was hard but i completed. My stomach feels much tighter today. No bloating whatsoever. Day 4 : skipped today because of period cramps. Day 5 : did it one time but skipped my other workouts Day 6 skipped again. Day 7 : i did it 3 times altogether to keep up. Apparently today would have been my last but i could not complete because i missed 3 days. Waist 28.9 (no bloating) It was around 29.5 (bloated) I again doing this 2 times a day for a week :3 Day 1 : completed (13th July) (waist 28.3) Day 2 : completed (14th july ) (waist 28.5)
@@dana-jd2kr hey! i was doing this from june 30 but i forgot to record it, later i edited it with day 2. I hope it removes the misunderstanding. Thank you!
THIS IS THE BEST WAIST WORKOUT GUYS! It gives you such a good result after a week. I have done this workout for like a month now and it really made my waist snatched. I have a big rib cage which is the reason why my waist is not really small, but i love myself.(edit: my waist is 26.5inch right now, i will try to update)
@LoveChimmy i dont do measurements because my dang brother broke my measuring tape😭 But i guarantee you your waist will become smaller and it workssss. Also dont only depend on this excersise only and do other ones as well to see a more major result and be patient.
I honestly like this better more than Chloe's one- this is just personal preference, I just don't feel nice doing hers but others do and that's fine :)
I fell like Chloe's ones won't really work as the way I'd like to,I fell like they will give me abs but also a boxy waist,not tiny. Even if they would work,they take so so so much time like 3-4 months and I ain't patient tho.
When I did this workout my waist went from 24 to 22 inches, then I stopped the waist workout for 2 months and now my waist is 23 inches, here I am coming back to make it 22 inches again🏃♀️🏃♀️🏃♀️
doing this for 2 weeks day 1: ✅ day 2: ✅ day 3: ✅ day 4: ✅ day 5: ✅ day 6: ✅ day 7: ✅ day 8: ✅ day 9: ✅ day 10: ✅ day 11: ✅ day 12: ✅ day 13: ✅ day 14: ✅
ppl be like: “omg i feel like my waist is tighter already” but i’m over here dying because it feels like i fractured my back that’s how unflexible i am 😭😭 day 1: 1 set day 2: 1set day 3: 2 sets day4: 2 sets day5&6: couldn't do day7: 1set
OMG samee😂😂😂 the swan cross is really hard to do . Both of my arms and my back is really hurt after tried it😭 but this is the first day i tried this exercise. So, maybe the next day it won't hurt this much again. FIGHTING ❤️❤️❤️
2-week challenge for CY Entertainment Co. Waist: 70.5cm & 72cm Day one: YAS COMPLETE Day two: LETS DO IT Day three: FUN TIMES Day four: OUR BACKS ;; Day five: OKay OKay OKAY Day six: SPINE BE LIKE owo Day seven: DONT EAT BEFORE THIS WORKOUT Day eight:
1일차:으아아..!! 오늘 처음 했습니다..처음에 진짜 힘들어 죽는줄.. 내일도 해보고 후기 남길게요! 3일차: .. 어제 후기 못남겨서 죄송합니다! 티비로 해서 핸드폰으로 남길생각을 못했어요우 오늘은 복근운동 하고 이 운동 했습니다! 그리고 운동 전 쟀을때를 못남겼는데 운동 하기전 허리둘레는 27.5 입니닷! 한달?쯤 해보고 다시 재보려구요! 오늘 운동 끄읕 4일차:오늘 솔직히 하지말까.. 하는 생각이 들었어욤..ㅎㅎ 그래도 열심히 했습니다! 잘했죠? 그런데 약감 허리가 얇아진게 보이는 느낌?ㅎㅎ 5일차:오늘도 끝! 이 운동이 익숙해 진것같아요! 처음엔 플랭크로 힘들었는데 이젠 별로 안힘들어요! 6일차:오늘 졸려서 그냥 자고 내일 하려다가 꾸역꾸역 일어나서 했어욤..ㅎㅎ 포기 안하고 했으니까 잘했죠..?호호호(?) 7일차:짠! 일주일째! 이 운동 진짜 익숙해진건지.. 별로 안힘들어졌어요! 허리도 살짝 들어간 것 같아요! 8일차:초반에는 둘레가 잘 줄어들었는데 갈수록 똑같은것 같은 느낌..? 뱃살때문에 그런듯 합니다ㅋㅋ 효과는 좋은 것 같아요! 9일차:오옷! 오늘 눈바디를 했는데 허리가 얇아진 것 같아요! 역시 꾸준함은 지지 않는다! 물론 9일차지만.. 10일차:오늘은 이 운동이 익숙해졌으니까 2번 했어요! 진짜로 허리가 점점 들어가는듯.. 11일차: 오늘은 점심으로 피자 2조각 먹고 다른건 안먹었어욤! 허라 사이즈를 재보고 싶었지만.. 마지막날에 재려고 꾹꾹 참는중!
I'll update every week! waist: 62.5 cm after 7 days: 60 cm after 14 days: 58 cm! btw this week i only did it for 3 days but it definitely works and theres a visible change in my appearance!! after 21 days: 57.5 cm!! this definitely works and I only did it for 2 days this week. **I did it once each day
Okay I’ll be doing this for 14 days Starting waist: 77cm I’ll be doing truism 2 times a day Day 1: done it was super easy compared to many other workouts that I have done before Day 2: done it was easy and super quick didn’t have any problems Day3: done I was sweating more than I usually do when doing this workout but still finished Day4: done I felt like it did better and I did the poses better Day5: done it was super easy it was easier than the days before but my bad hurts a little Day6: done it was a bit more difficult as I didn’t sleep the whole day but managed to finish Day7: Day8: Day9: Day10: Day11: Day12: Day13: Day14:
Updated!!! I've completed this routine 2x day for 8 days! Start: 66 to 65.5 cm 01/21 to 01/28 result: 63 cm I will do it 2x a day for another week and will update you guys! 😌💕 I did this routine 2x a day untill 02/11 Results by 02/12: 62.5cm yayyy!! I will do this routine untill 02/28 and will update you guys again! 💕💕💕
7/15(월) 21: 22 완료 7/16(화) 14: 57 완료 7/17(수) 15: 47 완료 7/18(목) 14: 43 완료 7/19(금) 19: 11 완료 7/20(토) 15: 37 완료 7/21(일) 19: 37 완료 일주일 클리어!!!!! 배에 튜브 끼고 살아서 앉아있으면 옆구리살도 신경쓰이고 등에 뒷살 땜에 스트레스얐는데 일주일 하니까 진짜 걸어다닐때나 아침에 바디췍 할 때 배에 힘이 생겼구나가 느껴집니다! 옆구리랑 뒷살 정리 된 게 보여요..!!! 그래도 아직 밥 먹으면 배 볼록하게 나오는 게 좀 심해서 😂 코어힘 잡는용으로 일주일 더 갑니다~!~! 좋은 운동영상 감사합니다 ~!
Please stretch your back slowly and dont push your body farther than it can as you might injure yourself. Search up some good back stretches to ease into
My plan is to do this for 3 weeks: ❗️This also tracks how much has changed even if I skipped on some days Start: 71cm/28 in Final: 2x/ day Week 1: Day 1: ✅ Day 2: ❌ (got sore :( ) Day 3: ✅ Day 4: ❌ Day 5: ❌ Day 6: ❌ Day 7: ✅ + other exercises Week 2: Day 1: ✅ Day 2: ✅ Day 3: Day 4: Day 5: Day 6: Day 7: Week 3: Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:
I will do this 2 times a day for about a week or two: waist: 30 inches Day 1-✔✔ Day 2-✔❌ I was kinda sore so I didn't do the 2 plank ones. I also only did it once 😭 Day 3-❌❌I was cramping super duper bad so I didn't exercise at all today. Day 4-✔❌my stomach was hurting so I only did it once, tho I have lost an inch and 7th of an inch with this and the other exercises I do, so I will continue to do this with time. I decided to change it from 2 times a day to once a day as of now since this is the last exercise of my list and my energy is almost always drained. 😭 Day 5-✔ I was able to do the first plank, but I skipped the swan dive and the side to side plank.
이 영상이랑 허벅지 돌려깎기, 다른 운동도 같이 해볼려고 합니다! 출첵할 수 있게 이 댓글 보신다면 좋아요나 댓글 달아주세요!! 12/24 - ✅ 12/25 - ✅ 12/26 - ✅ 12/27 - ❎ 12/28 - ✅✅ ( 2세트씩 하는거 지금 알아버렸어요 ㅜ.. ) 12/29 - ✅✅ 12/30 - ❎ 12/31 - ❎ 1/1 - ❎ ( 한 번 안 하니까 계속 안하게 되더라구요.. ) 1/2 - ✅✅ ( 와 저 진짜 이거 까먹고 한 번도 안하고 있었어요.. 댓글이랑 좋아요 덕분에 알람 울려서 겨우 왔네요.. 다시 일주일 하겠습니다.. ) 1/7 - ✅✅ 1/8 - ❎ 1/9 - ✅✅ 1/10 - ✅✅ + 오랜만에 생각나서 왔는데 좋아요가 이게 무슨 일이람 .. 🥲 오늘부터 다시 하겠습니다 😂 11/3 - 11/4 - 11/5 - 11/6 - 11/7 - 11/8 - 11/9 - ++ 하 저란 녀석 생각보다 너무나도 게으른 녀석이였군요.. 위에 날짜까지 써놓고 한 번도 안 왔다니.. 진짜 이번엔 성공해보자구요!! 2/19 - ☑☐ + 예전엔 두 개 잘 만 했는데 오랜만에 하니 안 되네요.. 😅 이 영상이랑 상체 올킬 루틴, 허벅지 돌려깎기랑 그냥 춤 좀 추면서 할려구요! 이번에는 제발 성공해보자구요.. 😊
(also doing this in addition to my normal workouts) waist: 65cm Day 1: ✅ Day 2: ✅ Day 3: ✅ honestly looks a little more toned Day 4: ✅ Day 5: ✅ Day 6: ✅ (did 2 times) my back kinda hurts 😭 Day 7: ✅ Day 8: ✅ final result was 64cm !
2주 정도 했습니당 허리 28-7에서 25인치로 줄었어요! 끄암짝 놀랐어요 ㅠㅠ 처음엔 진짜 허리 부러지는거아닌가 하면서 힘들었는데 점점 몸이 단단해지는게 느껴지면서 처음보다 유연해진게 느껴졌어요!̊̎ 효과는 진짜 직빵인게 운동하고 바로 눈바디해도 허리가 들어간게 보여요 ㅠ 여기 아랫배랑 허벅지 안쪽살 허벅지살 운동고 같이 섞어서 하고있습니다 ㅎㅎ
Starting today I’m going to do this everyday for the next three weeks until I start school again 🤩✊ - Start waist: 70cm Day 1 ✅✅✅ Day 2 ✅✅✅ Day 3 ✅✅✅ Day 4 ✅❌ - I only did one set today but I did both planks for 1 minute instead Day 5 ✅✅ Day 6 ✅✅ Day 7 ✅✅ Update: my waist is now at 69cm, which has actually surprised me more that it’s went down at all since I was snacking quite a bit this week and didn’t do any exercise besides this. Although, I do plan to watch my diet more closely this week and walk when I have time too, so I’ll see if that helps get better results while doing this 😊 Day 8 ❌❌ - I had a slow morning so I forgot Day 9 ✅✅✅ - I also did a minute plank and half a minute twist plank before the first set Day 10 ✅✅ Day 11 ✅✅ Day 12 ✅✅ Day 13 ❌❌ - I woke up with a really sore back today from sleeping weirdly so I had to skip today and just did some stretches instead Day 14 - Update: my waist is now at 68 (and just to be clear my plan to do more walking and eat better last week didn’t go as planned either). Although I’ve decided to stop here instead of next week since I want to sort out my eating and lifestyle habits first before continuing with this. From my experience with this I would suggest to do this if you want but (despite the fact that this might be obvious) know that you’ll get much better results if you’re eating healthily and/or going on walks/doing other exercise as well. Once I have sorted those things out for myself I do plan to come back to this though because after all I did make progress with it in the end, regardless of how much progress it was.
One Random yeah that’s true! Although for myself right now, rather than looking for a perfect diet, I’m just taking a few weeks to cut down on sugar and experiment with healthier options for some meals. As well as that I am consistently trying to do some kind of exercise each day just to make it a more natural thing for me. My main point with taking a break from this is just that, for those two weeks, it was the only exercise I did and I wasn’t putting any focus on how I was eating either and I’d rather have my focus more balanced between eating, lifestyle, and exercise before continuing this exact set of exercises since I realised that my mind focuses more on the results with exercises like this rather than how I feel, and I don’t want visible results to be my driving factor right now. Thank you for the advice though! I’ll keep that in mind for the point where I’m thinking of when to put this set back in my routine 💕
눈바디의 변화는 '꾸준함'에서 시작됩니다 :)
운동 습관 만들기 NO.1
🔹www.jinydiet.com/studylist/?idx=70
선생님.. 스완 자세에서 상체 들었을 때 바닥에 눌린? 지지된? 와이존 쪽이 뼈가 너무 눌려서 아픈데 자세가 잘못된걸까요..?
크로스 라이트할때 허리가 진짜 넘무 아파서 못하겠는데 왜 이러는 걸까여ㅠ
ោើ
ផ
@@user-bo4wq2dl8n ㅔ
스완자세 엉덩이 힘주나요 빼나요? 크로스는 디스크 때문인지 아예 안돼뇨ㅠㅠ
“쉬워보이는건 상대가 잘하기때문이다”
이 말이 정말 완벽히 이해되는 영상이었습니다...
인정합니다..
인정요
?
아 진짜요…ㅜㅠ 어떻게 플랭크에서 돌아가요..? 유지하는것두 힘든ㄷ…ㅠㅠㅠㅠ
아니 쉬워 보이길래 했는데...
와 호흡을 시각적으로 표시해주시는거 넘 좋아요ㅠ 매번 운동때마다 언제 숨을 쉬고 내뱉는지 헷갈렸는데 확실히 알겠네요!!
저두요 너무 좋더라구요
저도요 저도요ㅋㅋ
와 진짜요 진짜 이 채널의 너무 좋은 장점 중 하나ㅜ
.ㅅ ㅁㅇ ㅇㅅ 8
킹정
저 이거 2주 째 하고 있는데, 허리 아프신 분들 팁 공유해요!
1. 시작 전에 최대한 등 근육 이완하고 시작해주세요. (저도 처음에 스완자세 하면서 허리가 너무 아파서 필라테스 유투브 찾아보니까, 스완자세 할 때 등 근육이 이완이 잘 안 돼있을 경우 허리가 아플 수 있다고 해요) 개인적으로 고양이 자세, 아기 자세 추천 드려요.
그리고 개인적으로 저는 아침-낮에 할 때보다, 저녁-밤 시간에 하는 게 하루동안 몸을 충분히 써서인지 통증도 덜하고 좋았어요.
2. 지은쌤이 영상에서 말하는 대로 최대한 신경 쓰시면서 따라하시면 돼요.
단순히 그냥 스완자세를 따라한다고 생각하시지 말고, 어깨는 최대한 밑으로 내리시고 (아니면 승모근 생겨요!), 가슴은 위로, 배에도 힘을 주세요.
이때 어깨를 밑으로 내리는 게 잘 안되면, 겨드랑이가 몸에 붙은 힘에 최대한 집중해보세요. 최대한 겨드랑이를 내 몸에 밀착시킨다 생각해보세요. 그리고 턱은 최대한 몸쪽으로 당겨보시고요.
한마디로 그냥 단순히 허리'만' 꺾어서 스완자세를 만든다고 생각하시지 말고, 어깨는 밑으로 가슴은 위로 복근은 최대한 힘을 줘서 위로 보내서 스완자세를 복근힘으로 버틴다고 생각해보세요! (뭔가 표현이 좀 이상한데, 뭔가 아랫배부터 가슴을 최대한 위로 뽑아낸다? 생각하시면 쉬워요.)
저도 한 일주일까지는 정말 이렇게 아파도 되나? 싶을 정도로 허리가 너무 아팠는데, 자세 최대한 신경 써서 하니까 이제는 허리 통증도 정말 거의 없어요.
댓글창 매일 출석하는데 허리 통증 때문에 포기하시는 분들 계시는 것 같아서.. 한번 써봅니다. 우리 다함께 꼭 날씬한 허리 라인 만들어요 화이팅! ☺️
혹시 뒷허리만 아프고 배 쪽은 자극 없는데 맞는건가요? ㅜㅜㅜ 댓글 감사해요 내일부터는 써주신대로 신경 쓰면서 해야겠어요!!
화이팅!! 🔥
와ㅠㅠ허리 아파서 저 같은 사람 없나 댓글 봤는데 감사합니다!
@@홍학-t3r 그니까여 뒷허리만 아프네ㅠㅠ 내가 하고있는게 맞는건지 싶음...
전 왜 그래도 아플까요....허리 끊어질 것 같습니다ㅠㅠㅠ
시작 → 1:35
1:43 : 플랭크
2:06 : 트위스트 플랭크
2:27 : 스완
2:52 : 스완 업 다운
3:15 : 스완 크로스 라이트(우)
3:40 : 스완 크로스 레프트(좌)
4:04 : 싱글 암 스완 라이트 (오른쪽)
4:27 : 싱글 암 스완 레프트 (왼쪽)
4:51 : 스완 다이브
끝 → 5:15
맨날 이거보고 함 🎉
이걸 올려야해ㅠㅠㅠ 감사합니댜💗💗💗
이거보고 따라해야지ㅋㅋ근데댓글자꾸내려가는데 고정이나 자체 저장안되나용ㅜ
@@hosikuz3 캡쳐를 하시는건 어때여??
@@made_Painting 흑흑 저상태에서 시간을 눌러야 딱 저동작으로 켜지는지라ㅜ캡쳐는 소용이ㅋㅋ 그래도 감사합니당
I love how she added animation for when you should exhale.
Me too
I do Cloe Ting and emi wong
Agree!
Sammeeeeee!❤️ it’s very good because sometimes I get confused on exhale and inhalelmao😂
It’s really helpful!
아니 나만 지금 빵터졌어요?ㅠㅜ 1:57 에 플랭크하는데 냥이가 발꿈치 핥고 가서 복압다 풀렸어요ㅋㅋㅋㅋㅋ저상태에서 계속 하다니 ..
스완 허리 너무 꺾이는 분들은
1.엉덩이에 힘 꽉주기(특히 다이브때 하체 내려오시는 분들은 엉덩이 힘이 안 들어갔을 확률 높아요!)
2.앉은상태에서 상체만 엎드려 숨 크게쉬는 스트레칭을 1분정도 해보고 진행하세용. 등이 타이트한상태에서 하면 놀라서 허리다칩니다!
3.스완시 효과 더 좋으려면 목과 귀의 거리를 늘려주어 어깨가 올라가지 않게 주의해주세요.
안전한 운동하세요~
감사합니당^^
와 댓글 읽길 잘했다 빵댕이 힘 주니까 허리 안아파요
근데 지은쌤 다른 영상에서 스완자세에서 엉덩이 힘주면 뒷구리에 자극이 안간다는걸 본 것 같은데 아닐까요..? 이 영상에서도 엉덩이 힘주라는 얘기가 딱히 없어서요ㅠㅠ
이거 끝나고 허리 뻐근한거는 정상인가요..
쬐끔 아프네요ㅠㅠ
@@ym-tf1kk 허리에 과하게 힘들어간거라 스트레칭 먼저 꼭 하세요!!
요즘 몸이 안 좋아서 건강 챙긴다는 핑계로 막 먹는 중,,..양심 찔리니까 체지방버닝제 먹고 산책이라도 가긴하는뎅...ㅋㅋㅋ 아휴 언니 영상이라도 보면서 이미지 운동해야겠어요. 그래야 더 안 먹지...
이거보고 체지방버닝제 일주일째 먹고 있는데 효과가 있긴하네요...감사합니다....
@@건강소식-v9o혹시 어떤 제품 드셨나요…?😂😂😂
@@kangyelynn 활력포션 모로실이여
배 좀 들어갔나ㅏ욤?@@건강소식-v9o
광고ㅗ
⏰타임라인⏰ TIME LINE
플랭크(PLANK)
1:42 1:42
1:42 1:42
트위스트 플랭크(TWIST PLANK)
2:05 2:05
2:05 2:05
스완(SWAN)
2:28 2:28
2:28 2:28
스완업앤다운(SWAN UP&DOWN)
2:53 2:53
2:53 2:53
스완크로스라이트(SWAN CROSS RIGHT)
3:15 3:15
3:15 3:15
스완크로스레프트(SWAN CROSS LEFT)
3:41 3:41
3:41 3:41
싱글암스완라이트(SINGLR ARM SWAN RIGHT)
4:03 4:03
4:03 4:03
스완다이브(SWAN DIVE)
4:50 4:50
4:50 4:50
Ok, I'm going to do this for 7 days
Waist: 74 cm
Day 1: done ✅
Day 2: done ✅
Day 3: done ✅
Day 4: done ✅
Day 5: done ✅
Day 6: done ✅ (I only have one day left! PS: I forgot to update yesterday.)
Day 7: done ✅!!!
Waist: 71,5 cm
RESULTS:
OMG!!!
I lost 2.5 cm of waist is incredible!
Honestly I didn't have much faith in him, but I was really surprised that he gave such good results in such a short time. At first my spine hurt a little when I did the exercises, but then I got used to it and until now I'm a little more flexible hahaha.
Sincerely this works, and if you are hesitating to do it, I recommend you to do it, fighting! 💖💪
Gonna wait here gurl
leaving a comment to see updates lol don't mind me
@@rinne5547 hahaha, thanks💖
@@lmahoe975 I just updated it, today was my 3rd day, tomorrow I will continue with the 4th.
@@estre.27 remember to update it lol
Me before working out: Wow this workout seems easy!
My back: sike bitch
LMAO deadass my core is so weak and my back is built like an 80 yr old
HAHA FR WHEN SHE STARTED WITH A PLANK I SAID GIRL BYE 🏃🏻♀️
정말 효과적입니다! 주당 -1cm. 그 전에는 운동을 했는데 허리가 점점 굵어지는 것 같았는데 이 영상을 발견해서 너무 기뻐요
65->64 일주일 후에 결과를 쓰겠습니다
For everyone who skipped everything she said: Is recommended to do it at least twice a day with a break of 2 mins
Thanks😂
So you do all of them twice and then a 2 min break and do it all over again with each one repeating twice? Pls help lmao
@@dimea. you just have to do the whole workout once, when you finished do a 2 min break, and do once again the workout, and you're done for the day😂
(sorry for my bad english, I hope I was helpful😊)
@@jiminiscutie_ what is the 2 min break
@@ngohalinh3335 the 2 min break, is when you finished the whole workout once, and then you repeat it all again
이거 업로드 된 날짜부터 계~속 했는데 전체적으로도 살이 많이 빠졌고 뱃살이 쭉 빠지면서 허리라인이 생겼어요! 3인치 이상 줄어들었습니다 다른 운동들이랑도 섞어서 했구요 워밍업으로 좋더라구요 처음엔 땀이 나고 힘들었는데 이젠 가볍게 합니당 ㅎㅎ 진짜 이 운동 추천이요 시간도 짧아서 무슨 일이 있어도 부담스럽지 않게 했어용! 맨날 조용히 좋아요만 누르고 운동하고 쓱 지나갔는데..ㅋㅋㅋ 많은 분들이 제 댓글보고 열심히 하시면 좋을 것 같아서 남겨요. 여러분 진짜 “꾸준히” 가 답인듯해요 7일해도 효과가 있지만 큰 효과를 보고싶으면 꼭 계속 해주세요 (그렇다고 7일해서 효과 없다는거 아니에요! 한 번 효과를 봤으니까 동기부여 되서 열심히 했겠죠..?ㅋㅋ) 열심히 하시면 원하시는 목표까지 뺄 수 있어요!! 화이팅❤️
혹시 어떤 운동이랑 병행하셨나용...?
@@seungeun9468 옛날영상 중에 10분짜리 복근운동 1달 정도 하다가 지금은 가장 최근 복근 운동영상 7일짜리 하고있아용!
@@히히-n5k 하루에 몇번하셨어요?
@@user-ch6od2vg1y 이 운동은 2세트에 그 운동 한세트 했어용!
이게 되세요..? 아니 정말로 저는 이게 안돼요 어떡하죠 따라하고싶어서 못따라하는...
오늘부터 도전합니다! 10월 19일에 수학여행이라
그전까지 살빼야해서 도전해봐욧! 후기가 궁금하신 분들은 제가 매일 찾아와서 자세히 남겨둘께요!
먼저 제 스펙은 156/53 입니다! 몸무게 변화도 남겨둘께요! 허리 둘레도요! 그럼 꾸준히 찾아올께요 보실때마다 하트 부탁드려요!
1일차 ( )
2일차 ( )
3일차 ( )
4일차 ( )
5일차 ( )
6일차 ( )
7일차 ( )
이러니깐 살 못 빼는거임
ㅈㄴ웃기네
?
하루도 안나왔엌ㅋㅋㅋㅋㅋ
칼포기 하셨다는거지
Mom: *opens the door*
what are you doi-
Me: 4:55
Bruhhhhh
JAJAJAJAJAJAJAJAJAJAJAJA LIT
🤣🤣🤣🤣 LMAO
I DIED SKSKSJDOH-
*wheeze*
요즘에 여리여리한 허벅지 만들기, 팔뚝살 뿌시기, 직각어깨 만들기. 그리고 이 영상이랑 브이라인 만들기 다 같이 하고있는 15살 여자입니당!! 아직 이틀째지만 잊어버리지 않도록 좋아요좀 눌러주세요 ㅠㅠ 질문해주시면 후기남기겠습니다
3주전이라 돼 있는데 지금 어떠세요?? 많이 빠지셨나용..??
.
@@Eunice54321 아 이제 봤네요...ㅠㅠ 눈으로 볼때는 잘 모르겠는데 확실히 사진으로 비교해보니깐 빠지고. 직각어깨 만들기도 계속 했더니 앉을때 허리도 펴지고 거북목도 없어졌어요 ㅠㅠㅠㅠㅠㅠ
@@수아-p2z 우와 저 거북목인데 직각어께 만들기도 꾸준히 해봐야겠어요! 꾸준히 하시는게 멋져요👍🏻
@@Eunice54321 감사합니당😊
와 이거 진짜 대박이에요...... 자기전에 두 세트씩 하고 잔 지 3일 됐는데 아침에 거울보면 진짜 뱃살이 없어진 게 눈에 보여요.. 다리운동하고 뱃살빼는 운동은 이거밖에 안하는데 진짜 효과 개쩔어요 2주차 때는 진짜 거의 뱃살 없을 것 같아요 진짜 제 하루 운동 루틴 다 이지은님 루틴인데 진짜 최고ㅜㅜㅜㅜ
헉 저는 오늘 시작했는데 허리가 아픈데 맞는건가요오….
Jieun: doing the swan exercise really gracefully
meanwhile me, looking like a crushed frog:
👁👄👁
SAMEEE😂😂😂
A graceful crushed frog
NOT THE CRUSHED FROG PLSS 😭
me looking like a struggling spaghetti noodle:
1:58 뒤꿈치 핥는 거 시강이에욬ㅋㅋㅋ
올라가는 입꼬리도 시강이에요ㅋㅋㅋㅋ
귀여웤ㅋ큐ㅠㅠㅠㅠㅠㅠ
for everyone who’s doing this everyday the workout starts at 1:43
that's so kind of you
Ty
Thanksss
Omg thx I always have to skip
thanks❤️
하루만에 허리가 감탄 나올정도는 아니지만 얇아졌어요…. 이거 3세트 하고 나니까 바로 뭐가 달라졌는지 캐치할 수 있을 정도에요! 정말 감사합니다 ㅠㅠㅠㅠㅠㅠㅠㅠ
빌어먹을
🍣I’m trying this for a week🍣
Waist: 63cm
day 1: ✅✅
day 2: ✅✅
day 3: ✅✅
day 4: ✅✅
day 5: ✅✅
day 6: ✅✅
day 7: ✅✅
--------
Okay so it’s the morning after and i just measured myself. I went down to 62cm which is not a big difference but still noticeable. I will keep on doing it for the next week as well! Keep going everyonee
commenting to stay on track, go girl u can do it
oh yo stopped ? :(
@@Iau_ura I went down to 61cm in the beginning for the second week.! Now i do it once a day to maintain it!
@@sakura.ya__ ooohh nice !
I finished this ! Finally
My waist before: 63 cm
My waist now: 59 cm
For a week that is a lot. Thank u a lot it worked!
How many times did you do it?
@@ashitharj7634 My week went like this:
Monday: Twice
Tuesday: Once
Wednesday: Three times
Thursday: Once
Friday: Twice
Saturday: Rest
Sunday: Rest
Monday: Once
Tuesday: Three times.
Hope it helps!
THAT IS AMAZINGGGGGGG
did u eat whatever u wanted or clean? 🥺
@@genevievee2801 This is a little complicated but I do not like sweets and I ate a lot of fruit and veggies. I also ate whatever I want but I skipped on sugar (example: chocolate, ice cream, jelly etc) and ate more healthy! ( example: cucumber, apple, banana, strawberries) and for metabolism it is not fast or too slow so you can do it!
와...진짜 동작 하나하나 디테일하게
호흡이랑 힘 어떻게 주고 분배해야하는지
화살표 달아줘서 이해가 쏙쏙 잘되서 너무 좋아요!!!
1년 정도 전에 일주일 도전했지만 실패,,
이번 년도에 다시 시작하겠습니다 🤤
곧 체육대회인데 체육대회 전까지 할 수 있도록
좋아요랑 댓글 좀 달아주세용 🍀🎀
다른 운동도 같이 병행 중이니 다른 영상에서도
저 보실 수 있어요! 🤓
5/4 (토) - ☑☑
5/5 (일) - ☑☑
5/6 (월) - ☑☑
5/7 (화) - ☑☒ 몸컨디션이 안 좋아서 겨우 한 번ㅜ
5/8 (수) - ☐☐
5/9 (목) - ☐☐
5/10 (금) - ☐☐
restarting ☻
day 1: complete (did 3 reps)
day 2: complete
day 3: only did 1 rep
day 4: missed 😭
day 5: to make up for yesterday i did 4 reps
day 6: only did 1 1/2 reps
day 7: 1 rep :(
day 8: complete
day 9: missed
day 10: missed
day 11: 4 reps (please don’t be like me 😭😭)
day 12: missed
day 13: complete
day 14: missed
before:
waist = 28 in
after:
waist = 27 in
sorry for being inconsistent!!!!
How is it going??
Ray Of Sunshine i’m still doing it, just forgot to update yesterday ☻
@@victoria-fo7tx aaah okeyy!! ✨🤍
Do you get a change??
One day left !! How does it goes
허리아픈이유는 허리에 힘줘서그래요!! 허리보단 복근에 힘주고 뒤에는 꼬리뼈쪽이랑 엉덩이위쪽에 힘준다는 느낌으로 해야 허리가 안아파요!! 2-3일까진 뭉친느낌으로 좀 뻐근하고 아픈데 좀 지나면 유연해집니당 !!
저도 허리가 아파서 의문이 들었는데 남겨주신 댓글대로 알려주신 곳에만 힘을 줘봤더니 진짜 허리가 안아파요. 감사합니당😊
와 이거 매일 2세트씩 한지 4일찬데 등살까지 전체적으로 잘빠져서 놀랐어요!!! 저한테 딱 맞는 운동 소개시켜주셔서 감사합니당
다들 허리가 아프다고 하시는데 제 기준으론 스완자세 첨 할때 손을 얼굴 높이(?)로 놓고 올라우시면 좀더 무리가 덜 가는거 같아요. 원래 운동 초반엔 힘듭니다! 루틴보다 적게 해도 되고 조금씩 강도를 높이면서 하시면 될거같아요 ㅎㅎ
+) 스완크로스 진짜 등살 킬러에요 저는 동작 이해하는데 3일 걸렸지만 한번 깨달으면 효과가 되게 좋습니다 저는 플랭크 자세들 끝나고 잠깐 숨쉴틈 줬다가 스완 시작했고요 싱글 암 스완할때 버티는손 어깨위로 올라가지 않게 힘 많이 주셔야해요ㅠ 저는 식단은 딱히 안했고 유산소 병행하는거 추천드려요
4일동안 변화 자세하게 알려주실 수 있나요ㅜㅜ
혹시 마지막 반동있이 하는 자세 어떻게 하시는지 알려주실수 있으실까요? ㅠㅠㅠ 해도 다리가 안올라가네오ㅠㅠㅠㅠㅠㅠㅠ
혹시 팔은 안 아프셨나요?ㅠㅠ 일주일 했는데 차이가 많이 나는지 모르겠어요 오히려 팔이 더 아픈 이느낌,.ㅠ
ᄅ유 저 이제 4일차인데 하루정도 팔 아프다가 맨날 팔 주물러주고 아령으로 운동 하니까 덜 아파요!!!
@@루삥삥-x7z 저는 이주 삼주짼데 기본스완일땐 괜찮은데 스완크로스 라이트, 레프트 할 때 팔 뒤 쪽, 팔뚝살 있는곳도요 싱글 암스완 라이트 할 때 팔이 아프면 뭐가 문제일까요..,,
팔 뒤에가 젤 아파요ㅠㅠ 그리고 복부에 ㅈㅏ극두 없구..
제가 진짜 살을 빼야해서 오늘 부터 할께요! 6일뒤 개학이에요ㅜ
(하트 좀 눌러주세요!!)
8/10✅
8/11✅
8/12✅
8/13✅
8/14✅
8/15✅
허리가 좀 얇아졌어요! 앞으로도 자주 해볼께요요!
안왔네 ㅋ ㅋ ㅋㅋ ㅋ
I am also😅
오시오
Gonna try this!
Start: 70cm (I have very big ribs so I practically don't have a waist line😭)
Tracker:
Day 1: done
Day 2: done
Day 3: done
Day 4: done
Day 5: done
Day 6: done
Day 7: skipped
Results: 68.5 cm!
I'm surprised it worked because I didn't really feel any burn in the workout. It does though so I'll keep going!
.
Update ?? Plss
AHHH me too, I have a wider ribcage but I see results and I've been doing this for weeks now and there is definitely a big difference. Keep it up!
@@fizz_xs aw thank you thats motivating to hear! I wish you luck on your journey :D
Update?
Don't mind me just marking the point where the workout starts
1:44
thx imma use this
와... 이거 ㄹㅈㄷ
한 2주 동안 다른 운동이나 식단 없이 2세트씩 했는데 허리가 25인치에서 22인치로 줄어들었어요!! 따라하기도 쉽고 효과도 짱이에요!
넘 가는 거 아닌가요 22인치 ㄷㄷ
헐 당장 해야지
와 대박
너무 궁금해서 그러는데 이 운동 하시고 나면 어디가 아프셨나요? 저는 왜 팔이 아프죠?
스완자세부터 쭉 뒷허리가 너무 아픈데 저만 이런가요?!!! ㅠㅠㅠㅠㅠ
The demon from under my bed watching me do swan dive at 3am: Tf she doin •_•
My cat in my bed watching me doing swan dive at 3am DHIDDJDJJDJDJD
@@raay5577 AHAHA TRU
omg, tbh tho
한국에 사는 일본인 며느리 입니다! 이 운동 시작한지 2주장도인데 한3kg가 빠졌어요 ㅠㅠㅠㅠ (시간이 길지 않아서 매일 2세트씩 하고 있어요^^) 선생님 덕분에 근육도 좀 생기고 무엇보다 하루가 너무 기분 좋게 보낼 수 있어요 ㅠㅠ
이지은님 짠ㅠㅠb💕
허리랑 소중이뼈 아작날거같아서 너무 아파요
Don’t mind this comment, just plotting where it starts :>
1:45
Thankies
저 자존감때매 진짜 열받아서 남음 방학 3주동안 매일매일 지은쌤 부위별 영상 하고 자겠습니다!!!
7/28일 시작
오세요
지금은 어떠세여
어디가신거예요...
아닠ㅋㅋㅋㅋㅋ 하루하고 어디간거예요!
어디로... 가셨나용...
일주일동안하고 후기 남기러 올테니까 와드 박아주세요
ㅇㄷ
행운을 빌어요❤
그래서지금?
@@나를바라본다 여러분 죄송한데 한번하고 안했어요..
I already did this for 3 days, today is the 4th day and i decided to do checklist in the comment section
Week 1 waist : 67cm
Day 1 : done 2x
Day 2 : done 2x
Day 3 : done 2x
Day 4 : done 2x (i actually measured my waist today, it’s now 65.5cm)
Day 5 : done 2x
Day 6 : i didn’t do it bc i thought my period was coming, false alarm
Day 7 : done 2x
Week 2 waist : 65.5
Day 1 : done 2x
Day 2 : nope i was lazy 😭
Day 3 : done 1x
How’s it ?
Me working out on my period and being a lazy bitch when im not on my period: 👁️👄👁️
1:43 dont mind me, im just taking notes when will the workout begin
와 효과 있어요 이거하고 이지은님 잘록개미허리 운동 두개 같이했는데 7일운동후 3센티 줄었어요. 물론 유산소 같이했는데..전에는 유산소하고 복근해도 1센티 줄이기도 어려웠는데..넘넘 좋네요😊
오늘 이틀째!! 같이 바프준비하시는 모든분들 화이팅!!!
Hi! I’m doing this 2x a day for a week and here are the results (incase anyone needs it):
BEFORE: 72.5 cm / 28.3 inches
AFTER: 68.8 cm / 27 inches
*Day 1* : 72.5 cm
*Day 2* : 72 cm (wow. I lost 0.5cm in one day!!)
*Day 3* : 71.8 cm (it’s becoming very visible already that my waist is starting to get curvier. im so happy! :D)
*Day 4* : 70.5 cm (wow. This really IS effective but maybe the Chloe ting workout is adding up to it just a little bit, because this waist workout is more intense compared to chloe ting’s)
*Day 5* :69.5 cm
*Day 6* : 69 cm
*Day 7* : 68.8 cm
Ps. I am doing this workout + Chloe ting’s Flat Tummy routine. Also, I am slowly reducing my calorie intake day by day and i’m slowly making progress so if any of you guys feel discouraged, please know that you should trust the process and don’t pressure yourself too much to eat less in a snap! Take it slow. Take your time to improve your habits. I am on the same boat as you. Goodluck!
fighting
remind me :)
Hii, Im here in case you loose motivation (๑>◡
Good luck! And remember to be consistent!
Chloe Jane hi! Just reminding you to do this workout today. Goodluck ^.^
I don’t know what happened to my body but I already did 4 workouts today, I danced and I still want to do this...
Normally I’m a very lazy person but at the moment I’m so motivated 🤯
yay!! keep it up!
GOOD FOR YOU! KEEP IT UP 💪
me too! i’m doing chloe tings 4 weeks summer shred, a shoulder exercise, a thigh exercise, this exercise, and i already dance everyday because i’m a dancer lol, keep it up tho!! we got this!💕
literally i go from 3 months of no exercise to like 5 in one day.
KEEP IT UP YOU'RE DOING WELL!! THIS ALL FOR UR BEST♡♡
지은쌤 운동은 진짜 코어 느는데 최고인거같아요! 다이어트 한지 언 4개월차인데 사실 식단은 2개월이후부터 좀 열심히 안한지 오래되어서 10키로빼고 잘 안내려가고있지만 이 허리운동이랑 아랫배운동은 꾸준히 해주고있는데 코어정말 많이늘었고 웨이트 운동할때도 도움이 진짜 많이되고 몸바디변화가 매우큽니다 ! 평생할거에요 ㅠ 항상감사합니다
ok..i'm the English comment your looking for 😅😆 might as well do these while in quarantine 😂😂
Hello💀💔finally
hloooo😊😊😊
Can you tell me if this works 👉👈
Awwww TY looks so cute in ur profile, T.Y Track The Frost❤
Btw, does anyone here done it?? Does it works??? Wanna make sure first❤
@@zqkht oh thank u 😊😊 I did try this exercise for 4 days now, and I think my waist got a little slimmer and toned now 😁😁
Im gonna tell you if it worked, but you need to remind me
Starting with: 66cm
Day 1: done
Day 2: done
Day 3: done
Day 4: weekend break
Day 5: weekend break
Day 6: done
Day 7: done
Week 1: 63cm (that‘s a lot for one week)
Day 8: done
Day 9: done
(sorry I died)
2 weeks: 60cm (that’s like a looot for 2 weeks)
Did you do diet? How many times did you do the video? Are you doing another workout routine? Thanks for updating us! Im thinking about doing this routine too
@@Xmaiarts nah i didn’t I really do an diet, I just stopped eating sweets. I did it one time per day and I’m also doing ten minutes hula hoop per day. And you welcome !
I'm going to do for 14 days (and I do it twice a day) / Waist size : 67cm
- Day 1 (4th January 2021) : Done
- Day 2 : Done
- Day 3 : Sorry I didn't have the time this day :(
- Day 4 : Done !
- Day 5 : Done - The exercises look simple today ! :)
- Day 6 : Done - I have the impression that my waist is smaller !
- Day 7 : Done !
The first week is finished, I don't really see a difference but my waist size is 66 cm. I will continue during another week :)
- Day 8 : Sorry I didn't have the time today :/
- Day 9 : Done
- Day 10 : I didn't do the exercises today I'm so sorry ! I will do 4 times tomorrow
- Day 11 : Okay so I did the exercises 4 times today ! I'm proud of me because the last one was very hard x)
- Day 12 : Today I didn't do the exercises but I did 3hours of sport
- Day 13 : I didn't do also today I'm so sorry I will do 4 times tomorrow !
- Day 14 : Okay so I did the exercises 4 times today :)
Normally it was my last day and... Finally my waist size is between 64 cm and 65 cm ! :) I'm really happy, it's not completely what I want because my belly is not "flat" but that's okay x) I think I will continue waist exercises but maybe not this one and no so seriously. Thank you so much Jiny !
Hi! I’m trying this again! I’m going to be using this summer vacation to get my ideal body so that when I start university I’ll be comfortable In my own body.
Starting waist : 75 cm
Day 1 (4-06-2024): ✅ I paused a bit in the side to side plank, but the rest was good!
Day 2 (5-06-2024): ✅ I also paused in the side plank💀 my waist is now 74 cm!
Day 3 (6-06-2024): ✅ I paused less this time.
Day 4 (7-06-2024): ✅ no paused for today! My waist is now 73 cm!
I'm going to do this for.. 7 days
Waist : 75cm
Day 1 - [done]
Day 2 - [done]
Day 3 - [done]
Day 4 - [done]
Day 5 - [done]
Day 6 - [done]
Day 7 - [done]
Waist : 67.5 cm
I'm surprised that in a week I have almost 10 cm less in waist. I can see that my waist is smaller which I like, and my stomach is also smaller.
Thank you so much Jiny. I love you! ❤💞
Go for itt
Good luck! 💜
Fighting!!🔥
good luck! you can do this
@@re4155 ey yo let's do this with me lmao
I'm doing this as many as I can a day
Waist line Before : 71cm
Sorry guys, im kinda busy last few weeks, sorry for not updating you.
I'm gonna do this again, FOR REAL, Im gonna do this until my birthday (Nov 17) so yeah, my waist line is still the same : 71cm
(Nov. 2) Day 1: ✅ (did it 6 times in a row lol, im kinda bored soOo, my back kinda hurts but its ok, I never felt so flexible HAHA)
Day 2:✅ (did it 6 times again, i stop every set and do some workout to double chin, idk what it called but yeah, I kinda feel lazy today but still managed to do it and it doesn't hurt as much as yesterday)
Day 3: ✅ (did this 8 timess danggg, my back doesn't hurt as much as Day 1, i dont rly have some things to do so i did 8 times, i feel better)
Day 4: ✅( did it 3 times, im kinda tired coz of school works, and i don't feel doing this today but still did it lol)
Day 5: ✅ (i did it 8 timess! YEYYYYYY, i was planning to do it 3 times coz i want to do school, but who likes school tho?)
Day 6: ✅ (did it 3 times, IM SO TIRED, we did groceries, did some homeworks and i want to rest for a bit)
Day 7: ✅ (did it 6 times, i have nothing to say lol)
Day 8:❌ (i don't want to do it, i dont feel doing it, andd i want to take some rest)
Day 9: ✅(did it 5 times, Im. Sad)
Day 10: ✅( 5 times, MY BACK HURTSSS)
Hi guys, I think I'm gonna stop for a week coz my back frkin hurts :<
My waist now is 68cm, WOAHH i lost almost an Inch (more than should i say) damnn, i really didn't have any hopes on this coz its really fast, but yeahh, i really want to continue this but I think my back really needs a rest so yeahh
I really did not have a diet, i eat lunch, dinner with rice coz im a Filipino, but i tried eating not a lot, i just stop eating when im satisfied, not full, and Im trying not to eat on midnight, I just drink a lot of chocolate milk, or water
I did a lot because i motivate myself lol, as a kpop stan (I stan Nct), I do this while listening to there songs or stream some of there mv. So yeahh,
I recommend this, REALLY✨ but don't do a lot like me HAHA.
Sorry if my English is kinda bad :))
Is it over?
Hey?
Omg that’s so irrelevant but my bday is on november 17th too😭😭
Update?
U can do thiss!!
10일차인데 진짜 이건 찐입니당,,,,,,, 허리가 잘록해졌어요 ㅠㅠㅠㅠ 비포 애프터 비교하고 싶어서 항상 운동하고 인증샷 찍는데 첨이랑 차이가 너무 확연하게 보이네요,, 효과가 있으니까 할 맛도 나고 최곱니다..!!!!!!!!!
하루에 몇번씩 하셧나요??
@@zhzz625 밤에 2세트씩 하고 가끔 3세트씩도 했어요!
@@user-vg8fd2yl6n감사합니당 ㅎㅎ
@@akzlak-lv7zi 저는 밤에 자기 전에만 해서 운동 후엔 따로 먹은 건 없어용
Wow, this was extremely helpful, omg!! She even put in when she was breathing. This video is amazing.
i started yesterday and i’m going to track my waist size :
day1: 63cm
day2:61cm(which is surpirsing)
day3:60cm(im so surprised)
day4:59cm(rest day tho)
day5:59cm(rest day)
day6:59cm(i think bcs i didnt workout for two days)
day7:58cm
ok so its been 1 week and my waist does feel more “slim” and it looks better if u have any questions feel free to ask.THIS ACTUALLY WORKS I SUGGEST U TO TRY IT thanks for 70likes😁 btw i dont only do this (maybe just when i’m lazy),but i’m no expert so i trust jiny.i think this helped me on getting my waist toned up but i did other stuff like stretching,cardio,ab workouts,thigh workouts. i’m working out just to stay in shape and healthy.HAVE A GOOD DAY EVENING OR NIGHT AND REMEMBER EVERYONE IS PERFECT SO U DONT NEED TO WORKOUT IF U ALREADY FEEL COMFY IN UR BODY❤️
go girl
Period
how many times you do a day?? do you on diet or just eat whatever you want?
Wow how are you eating? Because losing a centimeter a day is quite impressive.
Quốc Như Tâm Nguyễn so i tried eating a lot of fruit,but i just balance the stuff i eat,like i eat till i’m sadisfied and not till im full:so basically i eat everything i want till i’m sadisfied NOT FULL:)
개학 직전 2주 다이어트!
2/14 ⭕️
2/15 ⭕️
2/16 ⭕️
2/17 ❌
2/18 ⭕️
2/19 ⭕️
2/20 ⭕️
2/21 ⭕️
2/22❌
2/23❌
2/24⭕️
2/25⭕️⭕️
3/21⭕️
어떠세요??
@@rudolfonlyhappiness 효과 진짜 좋아요! 식단은 딱히 신경 안 쓰고 하루에 이거 한 번 했는데 진짜 옆구리가 쏙 들어갔어요..!! 몇 번 하다 보니까 이 동작이 어느 부위에 자극이 오는 동작인지 감이 오더라구요☺️ 특히 동작 중에 팔 하나씩 들어 올리는 동작에서 옆구리에 자극 많이 왔던 거 같아요 저는 뱃살 운동은 안 하고 이 운동만 했는데 뱃살도 눈에 띄는 변화는 아니지만 그래도 조금씩 들어가는게 눈에 보였어요! 해보고 나니까 뱃살 운동이랑 같이 하면 단 기간에 효과 짱 많이 볼 듯해요!!
@@미야우-z9u 자세하게 알려주셔서 감사합니당🥹🩷 저도 한지 3일째 됐는데 후기 말씀듣구 절대절대 포기하지 않겠어오!!(੭ ˃̶̀ロ˂̶́)੭⁾
와 이거 진짜 효과 엄청나요 했을때랑 안했을때랑 확실하게 다르고 매일매일 라인 달라지는거 보고 너무 행복해하고 있어요ㅠㅠㅠ 일주일만 매일 저녁에 1번씩만 해도 효과있어요!!
얼마정도 했을때 효과가 보였나요..???
@@뤂이-b1r 정확한 기간은 좀 오래전부터 해서 기억이 가물가물 하지만 1달 전부터 매일 저녁에 1세트씩 해줬어요!! 지금까지 한두번 정도 빼먹은거 같기도 해요ㅋㅋㅋ!! 그대신 빼먹은 다음날은 2세트 해줬고 지금까지 다른 복부운동도 같이 했지만 효과는 짱짱 좋았어요!! 완전 푹 들어간 느낌보다는 자연스럽게 잘록해진느낌? 꾸준히 하시면 효과 무조건 있으니까 열심히 하세용!👌♥️식단은 아침 샐러드 점심 일반식 저녁은 5.30분이나 6시에 밥 조금으로 일찍 먹어줬어요
@@다온-u2u 헐 너무 감사합니다ㅠㅠ
오~~~~ 허리라인운동 아닌듯 라인운동인가봐요
혹시 허리는 안아프셨나요?? 스완 크로스할 때 저는 허리가 너무 아프네요ㅠㅠ
Alright, since school opens back in a few weeks, might just start glowing up again now 🚶♀️
Waist: 79 cm/31 in
Goal: 64 cm/ 25 in or less
Week 1
Day 1: ✅ Def easy, though I had a bit of trouble with the plank twists. Did this twice haha (2 reps in the afternoon and another at night)
Day 2: ✅ My back was aching from yesterday's workouts but I feel refreshed. Done once in the afternoon.
Day 3: ✅ Almost skipped it but did it 😄 it was so much easier! Also I could lift my whole leg up while doing Swan dive!! Did it once.
Day 4: ❌ I was busy, rest day.
Day 5: ✅ Busy, did once
Day 6: ✅ Did once
Day 7: ✅ Did once, final day of week 1
Week 2
Day 1: ✅ felt a bit heavy ;-;
Day 2: ✅ did once
Day 3: ❌ was busy and super tired, rest day
Day 4: ✅ did once
Day 5: ❌ did other exercises, felt sick
Day 6: ✅
Day 7: ❌ goodness this is the most inconsistent week I had 🤦♀️
OMMMG
i always do this after my workouts, and it relaxes me because it really feels like yoga, and its so simple yet relaxing, and it stretches my body big time
Does it work for u then?
@@amberlynnduong7285 yes, my waist feels tighter when i do this and i lost 3 inches off my waist, but mind you i eat well and do other workouts, but i only did it once a day
@@paulaanderson7669 what you're workout with this ?
How many time for lose 3 inches ?
@@paulaanderson7669 in how many weeks did u get results? And did it make your waist flat ? I want flat and smaller waist
Will this give me flat belly ?? I want flat and small waist please reply
doing this for a week (if my back allows)
waist: 29 inches
goal: 26 inches (won't happen in this challenge)
Day 1:✅ done twice much harder than it looks definitely didn't do anything right
Day 2:❌ didn't do had an important test
Day 3:✅ did twice still hard, not as flexible as it thought I was however I noticed I can bend my back way further today!
Day 4: ❌
Day 5: ❌
Day 6: ✅ only did once plus 30 mins strength training
honestly im not doing this anymore bc I don't think I was doing anything right 😭 im using a different ab workout however this did help me with back flexibility my waist didn't change maybe like 0.1 inches that's it tho
1:34
(두세트)
6/10 ⭕️
6/11 ⭕️
6/12 ⭕️
6/13 ⭕️
6/14 ❌
6/15 ⭕️
6/16
6/17
6/18
6/19
효과있나염
정언이이 네 확실히 라인이 생긴게 좀 보이더라구요
Good luck 🍀
오세요!!!!
어디 갔어요
바디 프로필 준비하는 20대 남성입니다!
항상 다이어트 할때 다른곳에 비해서 옆구리살이 고민이었는데 기존에 하던 운동에 같이 대입시켜 하니까 효과가 너무 좋은것 같습니다! 주변에서도 확 달라졌다고 하네여!
저는
이 영상 운동 1세트 진행 후
버피 40회
롤아웃 15회씩 하루 4세트 반복했더니
2주만에 바지 사이즈가 줄 만큼 확연한 차이를 보이네여!
효과 확실하다는 후기 믿고 꾸준히 한 지 한달정도 됐어요! 이주넘게 꾸준히 하다가 효과도 미미하고 허리도 아파서 3일정도 쉬다가 다시 시작했는데 오늘 보니까 진짜 복근 라인이 잡히고 예뻐졌어요!!
이거 진짜 효과좋아요 거의 3주째했는데 허리 얇아졌다는말 듣고있어요 솔직히 저는 못느꼈었는데 딱 맞던 바지가 헐렁해졌어요!!
복근운동도 병행해서 같이 해주면 효과 짱입니다! 제가 이지은님 다이어트운동으로 작년에 8키로빼고 유지하며 있다가 1월부터 다시 좀 더 빼고 싶다는 욕심에 꾸준히 다른운동 계속 해왔는데 정체기였던 몸무게에서 한달정도 운동 다시하니깐 1키로가 빠졌어요!
기름이 없어졌나요?
Reduce la cintura o solamente la adelgaza?
Imma do this and i'm gonna update cause why not!
START: Waist: 68 cm/ 26,7 inch
Day 1: DONE
Day 2: DONE
Day 3: NOT DONE (I am on my periode )
Day 4: DONE
Day 5: DONE
Day 6: NOT DONE
Day 7: DONE
Day 8: DONE
Day 9: NOT DONE
Day 10:NOT DONE (I was in a mini vacation)
Day 11:NOT DONE
Day 12:
Day 13:
tell me when you update pls
@@zs2600 Do you mean at measurements?
@@ioana1177 yeah would be nice
Wow! I salute u for doing this on ur 2nd day of period
@@zellelight3489 thx
I will update daily
Day 1 : did twice today (i am really bloated today so it was a lil tough )
Day 2 : did twice today too (i feel less bloated today and a lot more easier. I completed this workout with my other abs workout)
Day 3 : did twice as usual. It was lot more easier today. The swan drive was hard but i completed. My stomach feels much tighter today. No bloating whatsoever.
Day 4 : skipped today because of period cramps.
Day 5 : did it one time but skipped my other workouts
Day 6 skipped again.
Day 7 : i did it 3 times altogether to keep up. Apparently today would have been my last but i could not complete because i missed 3 days. Waist 28.9 (no bloating) It was around 29.5 (bloated)
I again doing this 2 times a day for a week :3
Day 1 : completed (13th July) (waist 28.3)
Day 2 : completed (14th july ) (waist 28.5)
good luck:( ill start today!
Yo Imma start this tonight
it’s day 7 but you posted this comment 5 days ago
@@dana-jd2kr hey! i was doing this from june 30 but i forgot to record it, later i edited it with day 2. I hope it removes the misunderstanding. Thank you!
주 4회 이상 이거랑 직각어깨 운동 진행중입니다
그림을 종일 그리다보니 오른어깨 전방활주 일자목 허리통증이 심했는데 전반적으로 많이 좋아졌습니다. 앞으로도 오래오래 잘부탁드려요❤
THIS IS THE BEST WAIST WORKOUT GUYS! It gives you such a good result after a week.
I have done this workout for like a month now and it really made my waist snatched. I have a big rib cage which is the reason why my waist is not really small, but i love myself.(edit: my waist is 26.5inch right now, i will try to update)
can you tell me your results 🙏
@@teodorapetrovic6952 My waist is smaller unlike the past now.
I recommend doing this workout:))
@LoveChimmy i dont do measurements because my dang brother broke my measuring tape😭
But i guarantee you your waist will become smaller and it workssss.
Also dont only depend on this excersise only and do other ones as well to see a more major result and be patient.
Girl your comment is literally me, I live my body but have a wider rib cage
UPDATE?!?
I honestly like this better more than Chloe's one- this is just personal preference, I just don't feel nice doing hers but others do and that's fine :)
I know this is my opinion too
Chloe's ones seem healthier. This exercise might give you lordosis
I think the same.
I fell like Chloe's ones won't really work as the way I'd like to,I fell like they will give me abs but also a boxy waist,not tiny.
Even if they would work,they take so so so much time like 3-4 months and I ain't patient tho.
@@dreambideos4600 its really a boxy waist with chloe's workout my waist was 26 inch after doing her workout 27.2 inch....
진짜 신기해요….이제 6일차인데 오늘 아침부터 허리라인 들어간게 확실히 느껴졌어요………….미쳤다……………….. 근육에 자극이 오는게 너무 즐거워요!!!!!!!!!! 감사합니다❤
이제 이 영상 보는거라 좀 늦었지만 혹시 식단조절하면서 하셨나요?? 지금 1일차라 아무것도 몰라서ㅜㅜ
@@갸악-p2k 식단조절은 안했어요! 제가 이때즈음엔 요가원 다니면서 요가도 같이 했었거든요! 요가 다녀와서 이 운동은 두 번씩 해줬어요!
@@네니요-p9h 헉 빠른 답장 감사합니다!!
Буду делать ету тренировку 31 день
✅День 1: Зделала легоко, без усилий
✅День 2: уже было тяжело делать, но , справилась
You said it wasn't that hard. Im sweating so much right now
Results?
@@saradeen3984 my waist got 1 inch smaller but im doing this 1 a day. But its really effective as i see. Swan Dive is hard tho
@@huening1866 it hillarious for me,see i do this movement I CANT HELP BUT LAUGH AT MYSELF
@@callmefira.101 SAME🤭
아니 후기좀 찾아볼려했더니 외국인밖에 없는걸.
ㅋㅋㅋㅋㅋㅋㅋㅋㅋ하 인정
인정요...찾아볼 수가 없어요
억ㅋㅋㅋㅋㅋㅋ 어떤분 63cm 애서 59 됬데요!
그러게욥 ㅋㄲㅋㄱㅋㅋ
Yes
When I did this workout my waist went from 24 to 22 inches, then I stopped the waist workout for 2 months and now my waist is 23 inches, here I am coming back to make it 22 inches again🏃♀️🏃♀️🏃♀️
doing this for 2 weeks
day 1: ✅
day 2: ✅
day 3: ✅
day 4: ✅
day 5: ✅
day 6: ✅
day 7: ✅
day 8: ✅
day 9: ✅
day 10: ✅
day 11: ✅
day 12: ✅
day 13: ✅
day 14: ✅
ppl be like: “omg i feel like my waist is tighter already” but i’m over here dying because it feels like i fractured my back that’s how unflexible i am 😭😭
day 1: 1 set
day 2: 1set
day 3: 2 sets
day4: 2 sets
day5&6: couldn't do
day7: 1set
Your doing amazing! 🦑💜💜
@@mau6068 thank you 🥺
I was worried bc I too felt like I fractured my back LDNSLSSNNS
Did it became easy tho?
@@Vicky-ie9mv i stopped AIFJSDMK but dw i'm starting again tmr!! (i guess if i don't forget)
OMG samee😂😂😂 the swan cross is really hard to do . Both of my arms and my back is really hurt after tried it😭 but this is the first day i tried this exercise. So, maybe the next day it won't hurt this much again. FIGHTING ❤️❤️❤️
2-week challenge for CY Entertainment Co.
Waist: 70.5cm & 72cm
Day one: YAS COMPLETE
Day two: LETS DO IT
Day three: FUN TIMES
Day four: OUR BACKS ;;
Day five: OKay OKay OKAY
Day six: SPINE BE LIKE owo
Day seven: DONT EAT BEFORE THIS WORKOUT
Day eight:
GOOD LUCK
Aye yo 🧢
한지는 좀 됐는데 이제야 댓글 다네요! 앞으로 열심히 해보겠습니다 🌝
1/7 : 두세트 🙆♀️
1/8 : 두세트 🙆♀️
1/9 : 두세트 🙆♀️
1/10 : 두세트 🙆♀️
1/11 : 오늘 알바 끝나고 해놓고 깜빡했어용🥺두세트 🙆♀️
1/12 : 알바 끝나고 두 세트 완료 😘🙆♀️
1/13 : 했는데 체크 안 했어요 ㅜㅜ🥺🥺 두 세트 완료 🙆♀️
1/14 : 알바가 너무 늦게 끝나서 못 했습니다..❌
오늘도 오세요!!😉 저도 오늘부터 시작이랍니당 ㅜ
@@jiyejiye5963 감사합니당 ㅜㅜ 오늘 체크 못 할 뻔 했네용 🤭💕
오세요!!
@@eunbi6107 왔습니당 😊💕
@@박가가-w7p 항상 두세트씩,, 너무 멋져요🤩 파이팅!!!
1일차:으아아..!! 오늘 처음 했습니다..처음에 진짜 힘들어 죽는줄.. 내일도 해보고 후기 남길게요!
3일차: .. 어제 후기 못남겨서 죄송합니다! 티비로 해서 핸드폰으로 남길생각을 못했어요우 오늘은 복근운동 하고 이 운동 했습니다! 그리고 운동 전 쟀을때를 못남겼는데 운동 하기전 허리둘레는 27.5 입니닷! 한달?쯤 해보고 다시 재보려구요! 오늘 운동 끄읕
4일차:오늘 솔직히 하지말까.. 하는 생각이 들었어욤..ㅎㅎ 그래도 열심히 했습니다! 잘했죠? 그런데 약감 허리가 얇아진게 보이는 느낌?ㅎㅎ
5일차:오늘도 끝! 이 운동이 익숙해 진것같아요! 처음엔 플랭크로 힘들었는데 이젠 별로 안힘들어요!
6일차:오늘 졸려서 그냥 자고 내일 하려다가 꾸역꾸역 일어나서 했어욤..ㅎㅎ 포기 안하고 했으니까 잘했죠..?호호호(?)
7일차:짠! 일주일째! 이 운동 진짜 익숙해진건지.. 별로 안힘들어졌어요! 허리도 살짝 들어간 것 같아요!
8일차:초반에는 둘레가 잘 줄어들었는데 갈수록 똑같은것 같은 느낌..? 뱃살때문에 그런듯 합니다ㅋㅋ 효과는 좋은 것 같아요!
9일차:오옷! 오늘 눈바디를 했는데 허리가 얇아진 것 같아요! 역시 꾸준함은 지지 않는다! 물론 9일차지만..
10일차:오늘은 이 운동이 익숙해졌으니까 2번 했어요! 진짜로 허리가 점점 들어가는듯..
11일차: 오늘은 점심으로 피자 2조각 먹고 다른건 안먹었어욤! 허라 사이즈를 재보고 싶었지만.. 마지막날에 재려고 꾹꾹 참는중!
I'll update every week!
waist: 62.5 cm
after 7 days: 60 cm
after 14 days: 58 cm! btw this week i only did it for 3 days but it definitely works and theres a visible change in my appearance!!
after 21 days: 57.5 cm!! this definitely works and I only did it for 2 days this week.
**I did it once each day
you can do it!!
You got this
Update?☺️
DAMN those results are great
did you do this once a day or twice??
Okay I’ll be doing this for 14 days
Starting waist: 77cm
I’ll be doing truism 2 times a day
Day 1: done it was super easy compared to many other workouts that I have done before
Day 2: done it was easy and super quick didn’t have any problems
Day3: done I was sweating more than I usually do when doing this workout but still finished
Day4: done I felt like it did better and I did the poses better
Day5: done it was super easy it was easier than the days before but my bad hurts a little
Day6: done it was a bit more difficult as I didn’t sleep the whole day but managed to finish
Day7:
Day8:
Day9:
Day10:
Day11:
Day12:
Day13:
Day14:
did they die
They're dead💀
Are you dead
Updated!!!
I've completed this routine 2x day for 8 days!
Start: 66 to 65.5 cm
01/21 to 01/28 result: 63 cm
I will do it 2x a day for another week and will update you guys! 😌💕
I did this routine 2x a day untill 02/11
Results by 02/12: 62.5cm yayyy!!
I will do this routine untill 02/28 and will update you guys again! 💕💕💕
How was it? Does it work?
7/15(월) 21: 22 완료
7/16(화) 14: 57 완료
7/17(수) 15: 47 완료
7/18(목) 14: 43 완료
7/19(금) 19: 11 완료
7/20(토) 15: 37 완료
7/21(일) 19: 37 완료
일주일 클리어!!!!!
배에 튜브 끼고 살아서 앉아있으면 옆구리살도 신경쓰이고 등에 뒷살 땜에 스트레스얐는데 일주일 하니까 진짜 걸어다닐때나 아침에 바디췍 할 때 배에 힘이 생겼구나가 느껴집니다!
옆구리랑 뒷살 정리 된 게 보여요..!!! 그래도 아직 밥 먹으면 배 볼록하게 나오는 게 좀 심해서 😂 코어힘 잡는용으로 일주일 더 갑니다~!~! 좋은 운동영상 감사합니다 ~!
마지막 동작 할 때 그 중요 부위의 뼈가 눌려서 너무 아파요ㅠㅠ
Im going to do this for 7 days
Waist: 65cm
Lower waist: 76cm
Day1: DONE
update?
I’m supporting u , u can do it 👍🏻
I’m waiting for the results !
day2: ** gone **
@@anammm966 No 🤣🤣🤣🤣
She’ll do it inshallah
u good bro?
how are people doing the swan cross, i can’t even get into that position i feel like my backs gonna snap
Same question. I couldn't even do it properly as if I'm gonna break
Please stretch your back slowly and dont push your body farther than it can as you might injure yourself. Search up some good back stretches to ease into
fr i look like a stunned glass fish that's about to shatter, WHY IS MY BODY LIKE THIS
SAMEEEEE OMG MY BACK ACTUALLY CRIES AND I CANT EVEN GRAB MY FOOT I HAVE TO GRAB THE MIDDLE OF MY LOWER LEG LMAO
서연 i will do, thank u so much !
예전부터 하던 운동.. 새삼 느끼는 거지만 할 때마다 효과 너무 좋구요 항상 감사합니다🤍🤍
My plan is to do this for 3 weeks:
❗️This also tracks how much has changed even if I skipped on some days
Start: 71cm/28 in
Final:
2x/ day
Week 1:
Day 1: ✅
Day 2: ❌ (got sore :( )
Day 3: ✅
Day 4: ❌
Day 5: ❌
Day 6: ❌
Day 7: ✅ + other exercises
Week 2:
Day 1: ✅
Day 2: ✅
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Week 3:
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Go for it!!
keep going sis yessss
Keep going girl!! YOU CAN DO IT 😘
You can do it bestie~~!
Did you do it today?
HOW DO SHE LOOK SO PRETTY DOING THIS 😭
Fr tho
*finished the excercise while struggling to get up*
Jiny diet: WOOOO
me: thank you
I will do this 2 times a day for about a week or two:
waist: 30 inches
Day 1-✔✔
Day 2-✔❌ I was kinda sore so I didn't do the 2 plank ones. I also only did it once 😭
Day 3-❌❌I was cramping super duper bad so I didn't exercise at all today.
Day 4-✔❌my stomach was hurting so I only did it once, tho I have lost an inch and 7th of an inch with this and the other exercises I do, so I will continue to do this with time.
I decided to change it from 2 times a day to once a day as of now since this is the last exercise of my list and my energy is almost always drained. 😭
Day 5-✔ I was able to do the first plank, but I skipped the swan dive and the side to side plank.
posting a comment here to cheer u on & in case u keep updating ((: good luck !!
U GOT THIS DONT GIVE UP ON USSS
이 영상이랑 허벅지 돌려깎기, 다른 운동도 같이 해볼려고 합니다!
출첵할 수 있게 이 댓글 보신다면
좋아요나 댓글 달아주세요!!
12/24 - ✅
12/25 - ✅
12/26 - ✅
12/27 - ❎
12/28 - ✅✅ ( 2세트씩 하는거 지금 알아버렸어요 ㅜ.. )
12/29 - ✅✅
12/30 - ❎
12/31 - ❎
1/1 - ❎ ( 한 번 안 하니까 계속 안하게 되더라구요.. )
1/2 - ✅✅
( 와 저 진짜 이거 까먹고 한 번도 안하고 있었어요.. 댓글이랑 좋아요 덕분에 알람 울려서 겨우 왔네요.. 다시 일주일 하겠습니다.. )
1/7 - ✅✅
1/8 - ❎
1/9 - ✅✅
1/10 - ✅✅
+ 오랜만에 생각나서 왔는데 좋아요가 이게 무슨 일이람 .. 🥲 오늘부터 다시 하겠습니다 😂
11/3 -
11/4 -
11/5 -
11/6 -
11/7 -
11/8 -
11/9 -
++ 하 저란 녀석 생각보다 너무나도 게으른 녀석이였군요.. 위에 날짜까지 써놓고 한 번도 안 왔다니.. 진짜 이번엔 성공해보자구요!!
2/19 - ☑☐
+ 예전엔 두 개 잘 만 했는데 오랜만에 하니 안 되네요.. 😅 이 영상이랑 상체 올킬 루틴, 허벅지 돌려깎기랑 그냥 춤 좀 추면서 할려구요! 이번에는 제발 성공해보자구요.. 😊
화이팅 !! 저도 방학에 살 빼려고 왔습니다 !! 같이 힘내요~~
오..오늘이 1/4인ㄷ
돌아오세요…
오늘꺼 하고계시죠ㅇ??
어디가셧서요!!
(also doing this in addition to my normal workouts)
waist: 65cm
Day 1: ✅
Day 2: ✅
Day 3: ✅ honestly looks a little more toned
Day 4: ✅
Day 5: ✅
Day 6: ✅ (did 2 times) my back kinda hurts 😭
Day 7: ✅
Day 8: ✅
final result was 64cm !
hows your waist now?
@@jennylh1784 i lost about 1 cm ! but i only did it once a day..
@@ferbsman oh ok thanks for the answer!
AND NOW ???
Did you diet
3:15 ...다들 다리 잡히세요?....허우적대다 15초 끝남
my back aches, I feel like a grandma rn.
😂 😂 😂 Same
I feel your pain😔✋
Same haha try the back pain workout,it'll help
2주 정도 했습니당 허리 28-7에서 25인치로 줄었어요! 끄암짝 놀랐어요 ㅠㅠ 처음엔 진짜 허리 부러지는거아닌가 하면서 힘들었는데 점점 몸이 단단해지는게 느껴지면서 처음보다 유연해진게 느껴졌어요!̊̎ 효과는 진짜 직빵인게 운동하고 바로 눈바디해도 허리가 들어간게 보여요 ㅠ 여기 아랫배랑 허벅지 안쪽살 허벅지살 운동고 같이 섞어서 하고있습니다 ㅎㅎ
혹시 허리도 아프셨나용? ㅠ 개아파용...
전 허리가 왜 하나도 안아플까요?
@@가령남-u9k 음 코어힘이 좋아서 그런게 아닐까용! 저는 코어힘이 없으니까 허리로 대신 써서 더 아팠거든요 ㅠㅠ 평소 자세도 그렇구오!
@@름-s9j 저는 코어힘이 없는데 운동 자세가 좋지 않아 그럴수 있지 않을까싶기도해요ㅠ
혹시 배에는 플랭크자세말고는 힘이잘안들어가고 기립근쪽만 힘이들어가는데 맞나여...?ㅠ
살빼기 30만원 내기를 했어용ㅜㅜ 매일매일 꼭 하게 도와주세용ㅜㅜ!
4/6 완료★
하고계신가용..
Starting today I’m going to do this everyday for the next three weeks until I start school again 🤩✊
- Start waist: 70cm
Day 1 ✅✅✅
Day 2 ✅✅✅
Day 3 ✅✅✅
Day 4 ✅❌ - I only did one set today but I did both planks for 1 minute instead
Day 5 ✅✅
Day 6 ✅✅
Day 7 ✅✅ Update: my waist is now at 69cm, which has actually surprised me more that it’s went down at all since I was snacking quite a bit this week and didn’t do any exercise besides this. Although, I do plan to watch my diet more closely this week and walk when I have time too, so I’ll see if that helps get better results while doing this 😊
Day 8 ❌❌ - I had a slow morning so I forgot
Day 9 ✅✅✅ - I also did a minute plank and half a minute twist plank before the first set
Day 10 ✅✅
Day 11 ✅✅
Day 12 ✅✅
Day 13 ❌❌ - I woke up with a really sore back today from sleeping weirdly so I had to skip today and just did some stretches instead
Day 14 - Update: my waist is now at 68 (and just to be clear my plan to do more walking and eat better last week didn’t go as planned either).
Although I’ve decided to stop here instead of next week since I want to sort out my eating and lifestyle habits first before continuing with this. From my experience with this I would suggest to do this if you want but (despite the fact that this might be obvious) know that you’ll get much better results if you’re eating healthily and/or going on walks/doing other exercise as well. Once I have sorted those things out for myself I do plan to come back to this though because after all I did make progress with it in the end, regardless of how much progress it was.
Try doing this regardless! It’s very hard to consistently regulate a healthy diet, so even just this workout will help a lot!
One Random yeah that’s true! Although for myself right now, rather than looking for a perfect diet, I’m just taking a few weeks to cut down on sugar and experiment with healthier options for some meals. As well as that I am consistently trying to do some kind of exercise each day just to make it a more natural thing for me. My main point with taking a break from this is just that, for those two weeks, it was the only exercise I did and I wasn’t putting any focus on how I was eating either and I’d rather have my focus more balanced between eating, lifestyle, and exercise before continuing this exact set of exercises since I realised that my mind focuses more on the results with exercises like this rather than how I feel, and I don’t want visible results to be my driving factor right now. Thank you for the advice though! I’ll keep that in mind for the point where I’m thinking of when to put this set back in my routine 💕
I think i'm a swann now...
Thanks for this workout, i'll practice!
Izone reference?
@@geet7905 maybe...