Doing it once before going to bed can actually make you lose weight

Those who are overweight all over want to lose weight, and those who are partially fat want to get in shape. Today's two exercises are very suitable for lying in bed before going to bed. Use them as bedtime exercises, so that you can continue to get in shape without any psychological burden!

Body shaping exercise

action:

Lie on your back in bed

Put your feet together and slowly lift them up, and when they are at 90 degrees to your body, slowly lower them (do not bend your knees, and do not use force on your shoulders and arms)

Stop 30 cm away from the bed and wait for 1 minute.

Do 10 times

PS: At the beginning, the stopping time is about 15 to 30 seconds, and gradually extend the time to 2 minutes

Effect:

It can make your knees smaller, lift your hips, firm your waist, and reduce excess fat in your lower abdomen and stomach

Body Shaping Exercise II

action:

Lie on the bed, bend your knees slightly, hold your head with both hands (inhale)

Hold your head with both hands, slowly lift your body off the bed, contract your abdomen and exhale, and stop for about 10 seconds at the highest point

Slowly lay your body flat

Continue this movement for 20 times

Effect:

This set of exercises can strengthen the waist, eliminate abdominal fat, and achieve the effect of weight loss and bodybuilding.

Exercises to slim waist and abdomen

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.

Note: If you feel pain in your arms and neck, it means you are 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.

Be careful not to move your wrists to pass the ball. Keep your arms, back, and neck straight so that the ball can pass naturally instead of rolling.

Calf exercises

1. Squat down against a wall with your back straight and your feet flat on the ground. Hold a 16-pound exercise bar across your thighs, about 3 inches from your knees.

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

3. Repeat this set of movements 25 times.

Thigh slimming 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.