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@tieuanhanh8899: Sơ mi tơ Hàn tay lửng, hoa cách điệu mềm mát #somimuahe #aosomihoa #somitaylung

Tiểu Anh Anh 68
Tiểu Anh Anh 68
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Saturday 04 July 2026 13:12:08 GMT
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Save this if you only have 10 minutes 🤍 After 20 years of teaching Pilates and working with everyone from beginners to high-profile clients, this is still one of the exercises I come back to again and again. It may look simple, but it works almost everything you want as a woman in one movement. Holding the bridge fires up your glutes, hamstrings and deep core, while the opposite arm and leg sweep challenges your balance, posture and upper body all at once. You don’t need a Reformer or a gym to do this. You don’t even need the weights. I’m using 1 kg ankle weights and a 1 kg hand weight, but they’re completely optional if you’d like to increase the challenge. Try this: ✨ Bridge Leg Sweep x12 each side 🔥 Complete 4 rounds In just 10 minutes you’ll strengthen your posterior chain, build stronger glutes, challenge your core, improve your posture and tone your arms in one efficient workout. Save this workout to come back to whenever you need a quick full-body Pilates session, and follow for Pilates that actually works. 🤍 #pilates #glutes #fullbodyworkout #matpilates #pilatestips
Save this if you only have 10 minutes 🤍 After 20 years of teaching Pilates and working with everyone from beginners to high-profile clients, this is still one of the exercises I come back to again and again. It may look simple, but it works almost everything you want as a woman in one movement. Holding the bridge fires up your glutes, hamstrings and deep core, while the opposite arm and leg sweep challenges your balance, posture and upper body all at once. You don’t need a Reformer or a gym to do this. You don’t even need the weights. I’m using 1 kg ankle weights and a 1 kg hand weight, but they’re completely optional if you’d like to increase the challenge. Try this: ✨ Bridge Leg Sweep x12 each side 🔥 Complete 4 rounds In just 10 minutes you’ll strengthen your posterior chain, build stronger glutes, challenge your core, improve your posture and tone your arms in one efficient workout. Save this workout to come back to whenever you need a quick full-body Pilates session, and follow for Pilates that actually works. 🤍 #pilates #glutes #fullbodyworkout #matpilates #pilatestips
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