The woman did this on the bed behind the man's back, and the man was very happy

For office workers, the evening is the best time to relax and unwind, as it can calm their tense nerves. However, sleeping blindly will not relieve fatigue and will make you gain weight. So, why not do a little exercise before going to bed, the effect will surprise you!

The first exercise before bed: deformed sit-ups

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

The second exercise before bed: side support

Lie on your left side on the bed with your feet together and knees bent. Use your left arm to support your upper body and place your right hand in front of your abdomen to keep your 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.

The third exercise before bed: thigh straightening exercise

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.

The fourth exercise before bed: Fang-style waist-tightening action

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.

Tips: Although exercising at night is effective, it should not be done after 9 o'clock. If you have just eaten, it is best to do it one hour after the meal.