Both men and women like bed sports, so exciting

In fact, fitness is very simple. You don’t have to go to the gym and sweat profusely. In fact, you can also exercise easily and effectively at home, such as lying in bed. What I am going to introduce to you below are some fitness exercise tricks for lazy people on their beds. Don’t get the wrong idea! Let’s take a look at how to do some simple exercises and how to keep fit on the bed.

1. Lie on your back with your feet together

Lie on your back in bed with your feet together and slowly lift them up until they are 90 degrees to your body. Then slowly lower them. Do not bend your knees, and do not exert force on your shoulders and arms. Stop 30 cm away from the bed, wait for 1 minute, and do this 10 times. At the beginning, the stopping time is about 15 to 30 seconds, and then gradually extend the time to 2 minutes. It can make your knees smaller, lift your hips, firm your waist, and eliminate excess fat in your lower abdomen and stomach.

2. Hold your head and bend slightly

Lie on the bed with your knees slightly bent and your head in your hands (inhale). Hold your head with both hands, slowly lift your body off the bed, contract your abdomen and exhale, and stay for about 10 seconds at the highest point. Slowly lower your body to a flat surface and continue this movement 20 times. Eliminate belly fat and achieve the effect of weight loss and bodybuilding.

3. Stretch your legs against the wall

Stretch your legs straight against the wall to help make your legs thinner.

4. Air bike

Move your legs in the air like you are pedaling a bicycle. Helps slim down thighs.

5. Thigh Rectification

Lie on your left side on the bed with your legs bent, your left arm supporting your upper body, your right hand placed in front of your abdomen to help maintain balance, and your back straight. Lift your right leg as high as you can, then slowly lower it back to its original position. Do two sets of 12 reps each. Switch sides and do two sets of 12 reps.

6. Waist Exercise

Lie on your back, face up, with your knees bent, feet together, and shoulders over the edge of the bed. Place your hands behind your head, starting as shown below. Using your abdominal strength, slowly do sit-ups. Do two sets of 12 times each to exercise your waist and abdomen.

7. Lose weight in waist and abdomen

Lie on your left side in bed with your feet together, knees bent, support your upper body with your left arm, and place your right hand in front of your abdomen to maintain balance. You can add pressure by draping a blanket over your right leg. Keep your feet together and lift them off the bed, spreading your legs to form a diamond shape. Return to the starting position and relax. Do two sets of 12 reps each. Then switch to the right side and do two more sets of 12 reps each. Can exercise the buttocks and thighs.

8. Fang-like waist

Kneel on the bed with your knees and hands, keep your waist and hips strong, lift your right leg up, bend your knees, and put your foot facing the sky. Hold for a few seconds and then return to the starting position. Do two sets of 12 reps each. Can exercise the buttocks and waist and abdomen.

9. Rub your abdomen

The practitioner lies on his back on the bed, folds his hands, places them on the abdomen, and massages in clockwise and counterclockwise directions for 50 circles each. Then, place your hands separately on your abdomen and massage up and down 50 times. You are not required to use any mental power. You can hold your breath and push up your abdomen to practice, one set in the morning and one set in the evening.