4 small actions before bedtime to lose weight in 15 minutes

You keep saying you want to lose weight, but the accumulated fatigue may leave you with no energy or time to go to the gym. So, we must use everything around us to increase exercise. Just spend 15 minutes in your favorite bed and getting in shape is no longer a dream!

Waist and abdomen exercises

1. Lie flat on the bed, with your legs together and knees bent, but your feet should not leave the ground, and your hands behind your head.

2. Use the strength of your abdominal muscles to lift your upper body and twist toward your left leg.

3. Return to the starting position with your upper body pressed toward your legs.

4. Return to step 1, lift your upper body, and turn toward your right leg.

5. Return to the starting position and repeat the movement 25 times in the order of left, middle, and right.

Notice

If you feel pain in your arms and neck, you're doing it wrong. Remember, you must use your abdominal muscles to drive your body. In addition, when you lie down, don't let your shoulders touch the ground, otherwise it will not have the effect of exercising your waist and abdomen.

Shoulder and back exercises

1. Stand upright with your feet slightly wider than your hips and your knees slightly bent. Look straight ahead and keep your back straight. Hold a two-pound ball or other weight in both hands at your hips.

2. Hold the ball in your right hand, stretch your arms straight up, and pass the ball to your left hand above your head.

3. Lower your arms back to your hips and restart the up-and-down passing motion. The arm movement looks like a spinning windmill.

4. Repeat the passing action 20 times. Move slowly and don't rely on momentum.

Notice

Don't move your wrist to pass the ball. Keep your arms, back, and neck straight so that the ball can pass naturally instead of rolling.

Calf Exercises

1. Sit against a wall with your back straight and your feet flat on the ground. Hold a 16-pound exercise bar across your thighs, about three inches from your knees.

2. Lift your heels off the bed and press down on the fitness bar with both hands.

3. Repeat this set of movements 25 times.

Thigh exercises

1. Stand upright with your feet hip-width apart. Bend your right knee, lean your upper body down, and place your fingertips on the ground. Extend your left leg straight and move it back 12 inches, with your left toe pointing out.

2. Lift your left leg as high as you can, stay at the highest point for 5 seconds, then put it down and do the same movement with your right leg. Do this set of movements 25 times.

Notice

Make sure to turn your toes outward as much as possible and don't twist your hips, so that you can eliminate thigh fat to the greatest extent.