又是減肥健身的影片咯～瘦腰技巧来了，今天要给大家介绍的是我做过的【KPOP女團腰】11腹肌馬甲線运动，希望能帮到大家。我真的很喜歡這樣的分享，因為能幫助大家有更多的減肥瘦身健身資訊，也能讓自己更有動力！我就是看了歐美的YouTuber有教“How to get KPOP 11 ABS like an IDOL”，才挑戰這11腹肌馬甲線运动的。我做了2個星期，一星期4-5次，1次重複2個循環。是個睡前很好的簡單瘦腰運動。結果，我連續做了一個星期，11腹肌馬甲線真的見效啦！而且，每次做完真的會大爆汗，感覺很爽（像可以多吃了一樣哈哈，心理作用！）。這【KPOP女團腰】11腹肌馬甲線运动做起來雖然很輕鬆簡單，但做完真的可以感受到腰部在燃燒。有在減肥健身的朋友們一定要試試看唷！但我還是要說一定要搭配少吃多動，才會更有效快速地見效！川字腹肌馬甲線才會更明顯。記得要瘦的健康，不要不吃，只吃水果，這樣很容易復胖的！
- 15 raised leg crunches 接下來的動作我就叫它舉腿捲腹吧！把腿舉起彎曲90度，雙手扣在腦後，然後用腹部力量捲起身體。起來的時候吐氣、下去的時候吸氣。
- 15 side crunches (30 total) 剛剛的是練中間的腹肌，現在我們要練側邊左右腹肌。跟剛才的動作一樣，只是現在我們要把腳放去右手邊貼地。身體保持一樣的位子，朝上。用腹部力量捲起吐氣，下去吸氣。記得不要用手的力量來拉起身體哦！否則會受傷，腹肌先生也不會出來。重複15次。 OK左邊腹肌休息一下，現在換去另一邊。加油各位，我們已經完成一半了！
- 15 bend extend ab tuck 接下來的動作我就叫它，坐著拉腹吧！雙手放後下方，雙腳舉起。吐氣時，將雙腳伸直，身體也朝後拉；吸氣時，雙腳收起，身體也跟著收起來。這個動作可以有效地瘦腹部和腿部哦！重複15次。
- 30 second bicycle 現在要做的是入門款，單車卷腹。做30秒，腰臀貼地，雙腳抬起90度。雙手扣在腦後，右手肘朝向左膝蓋，依此類推。看似簡單，可是對現在已經很疲累的你來說應該很難拉哈哈～還有2個運動就完了大家加油！用力時吐氣，保持呼吸順暢。腿伸得越遠、越直，腹肌效果會越好。
- 30 knee to elbow plank 倒數第二個動作，就叫它平板交叉肘触膝。手掌貼地，與肩膀對其，身體維持平線。右膝蓋碰左手肘，依此類推。是不是覺得腹部在地震？就代表你的肥肉要變身為腹肌中。加油各位！還有最後一個動作而已！這個動作可以有效鍛鍊腹部、手和背部。
- 30 hip twists 終於來到最後一個動作了！跟平板支撑plank一樣，但是是進階版，胯部左右转动，全程收紧核心肌肉。屁股不可以過高、也不可以過底哦！加油各位，最後的30次！我個人覺得這個動作是對腹肌最有效的，我很喜歡。同時也能瘦手臂。
謝謝原版 @zoenotzoey 的影片，在這邊唷= https://youtu.be/4EHkjDiHztE
✨希望你們喜歡這次的影片，喜歡的話，記得看個10遍、按個讚👍、按鈴鐺🔔訂閱本宮喔！
我們下次見！
拜拜！
留言➡️你們有挑戰過這KPOP 11 ABS workout嗎？你們還有什麼瘦腰、腹肌訓練のTIPS嗎？
{ENG}
Alright, this is another weightloss\diet\fitness video~ Today, I'm gonna share with you the KPOP 11 ABS workout routine, hope it'll help u all. I really like to do this kind of video content, not only can help others to gain more fitness/diet ideas and concept, but also can motivate myself even more! I saw US YouTuber's “How to get KPOP 11 ABS like an IDOL”, then only decided to challenge this 11 abs workout. I did it for 2 weeks, 4-5 times per week, repeat twice per time. It's a good pre-sleeping easy abs workout. Then, after 1 week, my 11 abs was kinda appear! Plus, I felt great each time after finished this 11 abs workout (like burnt a lot of calories, i hope so)! This “KPOP 11 ABS” seems simple, but you'll feel the immediate burn around your tummy. If you're on diet/fitness, u may try it, U won't regret it! However, it's definitely better if you could eat cleaner and move more! 11 abs will appear faster. Remember, to diet healthily, don't skip meal or go on fruit diet, you'll gain back those pounds for sure! Yoyo effect!
All in all, keep it up! Hope you succeed in your dieting, fitness results! Haha! Being a Kpop Idol is not easy!
✨Hope you like this video, if you LIKE it, pls be sure to watch 10 times, THUMBS-UP👍, turn on NOTIFICATION BELL🔔 & SUBSCRIBE me!
See you next time!
Annyeong!
Comment➡️ Have u already tried this Kpop 11 abs workout challenge? What other abs workout tips do you have?
#减肥瘦身#abworkout#workoutroutine#athomeworkout#kpop#11abs#11腹肌#馬甲線
♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔
(◕‿◕✿) Find me at • 本宫之殿
☻Facebook: https://www.facebook.com/wonderqueentv/
☻Blog: http://wonder0425.blogspot.com/
☻Instagram: @wonderqueentv
☻Twitter: @wonderqueentv
☻Email: wonder0425@outlook.com
♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔♔
Wonder Queen's POPULAR Videos ➡️
你也可以變學霸！考全A！如何“臨時抱佛腳”讀書學習｜HOW I STUDY for SPM / EXAMS 📙 TIPS & HACKS ＝ https://www.youtube.com/watch?v=OHnmX...
本宮的韓語小教室｜教你18禁🈲️的韓國粗口 | Wonder Queen teaches you how to SCOLD or CURSE in Korean ＝ https://www.youtube.com/watch?v=HYFQ3...
馬來西亞中學生最怕の事件＋校規🇲🇾（台灣人要惜福～哈哈！）SCHOOL RULES MALAYSIAN STUDENT SCARED OFF THE MOST!!!
＝https://www.youtube.com/watch?v=ZkaDU...
I also watched⬇️
https://www.youtube.com/watch?v=vx7I0...https://www.youtube.com/watch?v=Uw17e...https://www.youtube.com/watch?v=X2ub4...
🎵
Cailee Rae - Deeper - https://thmatc.co/?l=712E26C2
UNBLOOM x Disco Shrine - Alright - @unbloom_music - https://thmatc.co/?l=B95738FB
Jaylon Ashaun - Pretty Girls - https://thmatc.co/?l=45936737
Mark Generous - Orange And Pomegranate - https://thmatc.co/?l=16FCBC05
Teen Asty - L.I.F.E (Music promoted by FreeMusicWave) - https://youtu.be/Au-L63mfmrM
本宮的關鍵字：
減肥 減重 易瘦體質 瘦腰, 减肚子, 瘦肚子, 腹肌, 瘦身减肥, 马甲线, 小蛮腰, 初级入门, 瘦腰运动, 收腹运动, 健身美体, 人鱼线, 瑜伽初学者, 瘦腰運動, 瘦腰腹, 瘦肚腩, 瘦上腹, 瘦下腹,운동 루틴,복근 운동,브이로그,瘦身, 减肥, 美妆博主, 瘦腿, 女神, 瘦身塑形, 瘦身教程, 身材, 瘦腰技巧,ab workout at home, home workout, ab routine, workout routine, flat stomach, abs, abs workout, ab workout, kpop idol workout
【韩国必去】ARRIATE Cafe 아리아떼网红打卡景点。梦幻花草韩剧Feel。Instagrammable Cafe in Gangnam-gu
【韩国必去】ARRIATE Cafe 아리아떼网红打卡景点。梦幻花草韩剧Feel。Instagrammable Cafe in Gangnam-gu
Two Frenchies Cafe Bistro - Yummy French Cuisine @ Bishop Street, Georgetown, Penang.
Two Frenchies Cafe Bistro - Yummy French Cuisine @ Bishop Street, Georgetown, Penang.
Have you ever tried French cuisine in your whole life? Well, I'd never but now I do! Dear all Penangites, it's your time to try this yummy French restaurant namely Two Frenchies Cafe Bistro which is located at Bishop Street, Georgetown. We rarely have any French eatery available in Penang. Actually, I've never ever lavish much attentions to french cuisine as well coz young generation is all about Korea, Japan and most recently Republic of China. My 3rd sis told me this Two Frenchies Cafe Bistro and she couldn't stop giving positive reviews. So, why not give Two Frenchies Cafe Bistro a try?
【韓國必去】2018首爾超夯打卡景點_天空公园 Haneul Park 하늘공원 \\ MOST INSTAGRAMMABLE PLACE in SEOUL
【韓國必去】2018首爾超夯打卡景點_天空公园 Haneul Park 하늘공원 \\ MOST INSTAGRAMMABLE PLACE in SEOUL
【韓國一日遊】新手懶人包！小法兰西村➮吃春川辣子鸡🐔➮南怡岛➮江村铁路自行车🚲➮晨静树木园🌿 1 DAY TRIP IN KOREA 2018
終於有閒更新韓國首爾自由行文咯！真的對ZTAGETours Korea Travel 韓國旅遊很不好意思，那麼遲，我才分享我の經驗給讀者。在此大方地向大家表明，這次韓國一日遊分享雖是贊助の，但絕對是我個人誠實の觀感，絕無被控制哦！😊 在此，真心感謝ZTAGETours給予の合作機會（盡然連我4名朋友也沾了光哈哈）。這次の一日遊去了不少韓國著名の景點：小法兰西村➮吃春川辣子鸡➮南怡岛➮江村铁路自行车➮晨静树木园。老實說，去這些景點最好還是包車，如果自己搭巴士的話，恐怕2天都不夠哦！加上，路途遙遠。有興趣の話，不妨試試ZTAGETours的一日遊包車服務。他們會分配經驗豐富の導遊兼司機給大家，沿途會不停地介紹當地文化、景點の背景故事等。
【韓國一日遊】新手懶人包！小法兰西村➮吃春川辣子鸡🐔➮南怡岛➮江村铁路自行车🚲➮晨静树木园🌿 1 DAY TRIP IN KOREA 2018
In the past, you wouldn't think about Hanbok experience when travelling to Korea. However, not sure since when (if not mistaken it was since 'Moonlight drawn by clouds'), people have been saying "don't say that you came to Korea if you didn't try on Hanbok". I'm honestly agreeing on this coz if you don't wear Hanbok, you won't be able to experience the daily life of being a Korean traditional woman haha~ I'd like to recommend this Seohwa Hanbok (서화한복) today. Me and my team were so honoured to be able to try on the Hanbok from Seohwa Hanbok. Actually, Korea has many mushrooming Hanbok shops. I've also been receiving invitation from different shops. At the end, I chose this Seohwa Hanbok. WHY? Coz I did my homework! Many said Seohwa Hanbok has the most pastel, girlish and sophisticated Hanbok after all. Photos across internet has proved this statement. Furthermore, there's one famous Taiwanese YouTuber named Snowbaby had also made a video for this Seohwa Hanbok and its influence was unbelievably superb! Plus, she has a pretty face with an angelic voice, hence she successfully persuaded me haha!
How could one miss out of being a FAKE Korean University student while travelling in Seoul Korea? Haha! In Seoul, Hongik University and Ehwa University are the most renowned one for sure. But you won't be able to visit all of the Korean Universities with the rush itinerary right? So, we just went to Hongik University and Ehwa University only. But if you want me to choose 1 from these 2, I'll choose...
【韓國必去】網紅推介的Cafe Bloom Story Seoul！浪漫玫瑰“隱藏版”主體咖啡廳+CP值超高的奶茶、司康餅！MUST-GO ROSE CAFE 2018
【韓國必去】網紅推介的Cafe Bloom Story Seoul！浪漫玫瑰“隱藏版”主體咖啡廳+CP值超高的奶茶、司康餅！MUST-GO ROSE CAFE 2018
各位童鞋別來無恙？廢話少說，進入主題！去韓國首爾旅行當然少不了去咖啡館Cafe啦！説到韓國的咖啡館Cafe，幾乎每一家都抱有獨自的風格、環境裝潢、就連餐單也是別具心思呢~但很多咖啡館在韓國的生存期很短，畢竟競爭力很強。本宮超怕這家Cafe Bloom Story Seoul（블룸스토리）也會悄悄地關門大吉，所以今日就來分享給大家！Cafe Bloom Story Seoul是本宮在社群網看到很多韓國網紅打卡的咖啡館。Cafe Bloom Story Seoul的主體很明確，就是走浪漫輕熟女系的，全都是玫瑰花。大家真的別錯過哦！
Whatsupp guys? Cut to the point, let's get into our topic! Cafe hopping is a must for Seoul Korea trip! When it comes to cafes in Korea, almost all of them carry their own unique style; ambience, decoration, even the menu are all thoughtfully created~ But due to the strong competitiveness, many cafes only sustain within a short period of time. I'm so afraid that this Cafe Bloom Story Seoul（블룸스토리）will also end their business secretly, so I'd have to share it here to you on today! I'd seen many KOLs or YouTuber going to this Cafe Bloom Story Seoul. The theme of Cafe Bloom Story Seoul is pretty straightforward, it prone to the early-matured ladies side, full of roses. Don't miss this out!
It's been a long time since I last shared my Seoul Korea trip. I'm just back from my recent UK trip. Now is like a warm-up opportunity for me. Or else, I'll be forgetting my blog, Youtube channel haha! Today, let's talk about transportation tips \ how to buy T-money card in Seoul, Korea! Actually, this is quite convenient as their subway development is amazingly advanced. In another phrase, this means that it's hard to get lost. In case you're lost, you may just use your broken or basic Korean to ask the strangers around you and you may find that they could speak a better Chinese\English than you! Haha! Unless you're freaking rich, or else you have to just play safe and go with subway! Taxi charges are very high!
Photo of the DAY #8 \\ FRIENDS or FAMILY? 像家人般的死党~ 轻熟女们
你们有没有让你感觉轻松、随意的朋友？就像跟家人相处一样。可能，有的人会觉得我很做作、很老土，为何写关于友情的文章。但是，我觉得如果你因为不要被人说做作就选择不提友情的话，不是更做作吗？伪装得很酷、很成熟。哈哈！从小学开始，就会听见人家说，没有一辈子的朋友的啦！到了中学，更是深信这个说法。所以，我一直以来都把朋友当成人生的过客。当我慢慢长大后，才慢慢领悟到，其实‘友情’这回事是存在的。当然，我有很多群不一样的好朋友，但是今天要讲的是这一群——轻熟女（Siao Kia Group）。
【遊泰孝親記】18禁の腳底按摩！曼谷吃喝玩樂、又拍KPOP MV？EAT PLAY LOVE in BANGKOK, THAILAND VLOG 2018
【遊泰孝親記】18禁の腳底按摩！曼谷吃喝玩樂、又拍KPOP MV？EAT PLAY LOVE in BANGKOK, THAILAND VLOG 2018
【曼谷必去】不去會後悔的超人氣秘密打卡教堂式咖啡廳 B-Story Cafe, Thailand. 【MUST EAT in BANGKOK】You'll REGRET if you don't go to the famous hipster hidden cafe which is in Church style.
Normal people would only go to those common cafes, right? This time, I would like to recommend this fairly hidden cafe whereby a lot of Instagrammers check-in here! It's B-Story Cafe. There would be crowded at night as a lot of adjacent pubs and I heard that many Thai Oppas and pretty girls would hang out there with alcohol for relaxation! We went to B-Story Cafe at around 11am, it's more deserted. But I like this kind of empty, lonely feeling. The beauty of B-Story Cafe is like that kind of beauty you'll regret for 18 years if you'd missed it! As it's pretty inside out, super suitable to take those hipster-wannabe shots and be a instagrammer haha! Furthermore, B-Story Cafe has its menu too which inclusive of food and beverages. Reasonable price with great flavor! Plus, it's super easy to find B-Story Cafe, once you step out of Ratchathewi's BTS station, you'd then be able to see a westernized church~
＊謝謝💓喜歡本宮上回泰國合艾自由行的朋友，如你有興趣閱讀 ⬇️ Thanks to those who love my previous posts pertaining to Hatyai, Thailand, if you're interested to read it more＊
【槟城住宿】RM334两天一夜Maritime Luxury Suite Airbnb海景套房不是梦！The Sea Chantey一首海船歌 Penang.
【槟城住宿】RM334两天一夜Maritime Luxury Suite Airbnb海景套房不是梦！The Sea Chantey一首海船歌
想不想拥有一间属于自己的高级洋房？有海景、游泳池🏊、健身房？高级的室内设计？现在你也能做到咯！槟城的Maritime Airbnb The Sea Chantey @ 一首海船歌就是一个超棒的选择。设备齐全且廉价哦！无论是闺蜜、毕业生欢庆会、小型生日趴、恋人💑、家人或是群体一同来槟城旅行✈️的人都可以参考哦！个人觉得很满意、所以割爱分享咯！
Do you want to have your own luxurious high-end apartment or condominium? With seascape, private swimming pool and gym? A high class interior design? You can now do it! Penang's Maritime Airbnb The Sea Chantey is a brilliant choice. Well-equipped with an affordable pricing! No matter is for your squad, graduation after-party, mini birthday party, lover, family or travelling in group to Penang, you may take this into consideration! I'm satisfied with it and so share it here!
For the first time user, u may use my Airbnb link （www.airbnb.com/c/wonderq2）and get RM105 credit for your next trip!
Photo of the DAY #7 \\ I'm SOLO and I'm HAPPY! \\ 黄金剩女
Yes, today's topic is a little bit audacious. Solo? What's wrong with being solo? What I wanna address here isn't only regarding marital status, but also daily life routine. Being solo when watching movies, shopping, eating, driving. It's totally fine. However, this is the stance of younger and modernized generation. Older generation would definitely think we're crazy doing things solo and most importantly to be a single and live a solo life. It's ridiculous! When we were in secondary school, they asked us not to date as we were still young; when we are in the mid of 20s, they keep on annoying us with questions like when are you gonna get a boyfriend and if you already have one, they would ask you how much your boyfriend earns for a month. Stop that adult! What's wrong with you haha! And they really like to arrange speed dating.... To be honest, I had been trapped before by my parents to several speed dating... Please imagine that I roll my eyes to the back and sustain for 5 minutes... Haha! I'm really enjoying my me-time solo moment now. A sip of long black, tugged in my comfy blanket, watching cartoons... This is called life! I even eat lunch by my own at office. People ask me why I'm so bold to be able to eat solo, I was like... Can you ask me some questions that are with higher quality and depth? *Roll eyes* WTH!
For the first time user, u may use my Airbnb link （www.airbnb.com/c/wonderq2）and get RM105 credit for your next trip!
Christmas Girls' Party 2018 @ my house!!! #msqwnjx
Yo Yo Yo! Sorry, should be HOHOHO! It's the most wonderful time of the year! I love X'MAS a lot! It gives me a soothing vibe and I just feel really good and enchanted when it comes to Christmas! I know I'm a Chinese but... I got a lot of MIXs! Haha Mixing in terms of culture~ So, this year we had our annual Christmas Party as well with my beloved Siao Kia Group! #msqwnjx Trust me, I purposely went to my Instagram to get this hashtag haha! I don't know why but I keep on forgetting it!
AMERICAN MAKEUP using ALL KOREAN MAKEUP BRAND PRODUCTS｜韓國美妝品畫出時尚歐美妝（ALTHEA REVIEW 2019） AMERICAN MAKEUP using ALL KOREAN MAKEUP BRAND PR...
Contact Form
ABOUT us
Wonder Queen｜陳真善美｜진진선미IG = @wonderqueentv
Wonder Queen is founded by Sammy Tang; a creative director, YouTuber & Blogger based in Penang, Malaysia. She has gained over 1.97m views on YouTube from scratch. Clients like her creativity and positive online personality.
Email us
any sponsored/paid job or branding project, talk to us here:
![](http://pinterest.com/pin/create/button/?url=https://wonder0425.blogspot.com/2018/02/suzy-holiday-inspired-kpop-makeup.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY9Y9k2HJ0hOIGtGHkv2tnpx5yLGRq_Sr95TRhKRl6ASBfc9JDtYf_s_cnVeE3DDPIn8GI5bSoiitTldFUzXt4cAggw3jHeUyeRuPxc9dvS-kRS-3G9XLj_bD1x1pZhzAjLe9foprQgM8/s72-c/suzy+makeup.jpg&description=Suzy "Holiday" Inspired KPOP Makeup Tutorial 秀智仿妝2018｜WONDER QUEEN){kind=link}
