Do this exercise on the bed and you will instantly have a slim waist, plump buttocks and beautiful legs

This is a set of "bed yoga" done on the bed with a pillow before going to bed, which can not only keep fit and shape your body but also help you sleep. You only need to spend 10 minutes before going to bed every day to help you have a slim waist and beautiful legs.

First pose: Full locust pose

Lie on your stomach with your calves at 90 degrees and a pillow between your calves. When inhaling, lift your upper body and legs as high off the bed as possible, and hold for 4 breaths. Exhale to restore.

Tips from fitness experts: A calf-clamping pillow can promote the consumption of inner thigh fat, increase the contraction of the back, increase comfort after relaxation, and improve sleep quality.

Second pose: Boat pose

Lie on your back with a pillow on top of your calves. Inhale, lift your upper body and legs, and hold for 4 breaths. Return to the starting position while exhaling.

Tips from fitness experts: Use the weight of the pillow to strengthen abdominal muscle contraction, reduce excess fat, soothe nerves, calm the mind and improve sleep quality.

The third posture: Leg extension

Lie on your back with a pillow between your calves. Inhale, lift your legs up 45 degrees, and hold for 4 breaths. Exhale to restore.

Fitness expert tips: Improve the condition of your belly fat. Strengthens the spine and helps with sleep.

The fourth type: inverted

Lie on your back with a pillow under your buttocks and your legs raised against the wall. Hold for 2 to 5 minutes.

Tips from fitness experts: Eliminate calf edema, allow blood to flow fully to the upper body, treat and prevent varicose veins, and you will feel sleepy soon.