It's so comfortable and I can lose weight easily

The sofa is a place for you to relax and feel comfortable. It is in such a place that if you master the simple and effective couch exercises, you can easily lose weight.

1. Waist rotation

Action focus: Sit on the front of the sofa, keep your knees together, twist your upper body in the opposite direction, hold for 10 seconds each time, do it 3 times and then switch sides.

Stretching area: left and right side waist muscles.

2 Side waist

Action key points: Leaning against the sofa handles, stretch your body out easily, pause for 5 to 10 seconds, then switch sides, and do it 3 times in turn.

Stretching area: left and right sides of the waist.

3. Lift your hips and shrink your abdomen

Action focus: Sit on the front edge of the sofa, hold the sofa handles with both hands, put your feet together, bend your knees and lift them up. Stop for 2 seconds after each lift and then put it down. Repeat 10 times back and forth.

Stretches: Anterior abdominal and gluteal muscles.

4. Stretch your back

Action key points: Put your hands on the back of the sofa, stretch your arms as straight as possible, and stick out your chest. Hold for 15 seconds each time and rest. Repeat 3 times.

Stretched area: back muscles.

5. Back of hip

Action key points: bend the front knee and place the thigh flat, straighten the back leg with the knee facing downward, lean forward, stretch out both hands and pull the handle of one side of the sofa, hold the action for 10 seconds, then switch sides and repeat 3 times.

Stretched area: Posterior hip muscles.

6. Calf

Action focus: Stretch one leg out and place it flat on the sofa, bend the other leg and place it on the ground, lean your body toward the straightened leg, hold the action for 10 seconds on each side, then switch sides and repeat 3 times.

Stretched areas: Muscles of the back of the legs and calves.

7 Thigh

Action key points: Straighten one leg and bend the other leg with the knee facing downward. Hold the action for 10 seconds and then switch sides and repeat 3 times.

Stretched area: front thigh muscles.

8. Legs, thighs and buttocks

Action key points: Sit on the front edge of the sofa with your buttocks, straighten your knees, and keep your body and abdomen as close to your thighs as possible. Pause for 10 to 15 seconds. Most people can do it according to their ability.

Stretches: Muscles of the calves, thighs and posterior buttocks.