All over the body!
1, make the bed: What action did you use to make the bed before? Now try this: bend your upper body on the bed, stroke your hands slowly on the bed with breaststroke, and stretch your upper limbs as much as possible.
Time: 1 min (30 times, take a deep breath during the action.
Efficacy points: shoulders and upper arms.
2. Lie on your side: Lie on your side by the bed (20 cm away from the bed), cross your left and right feet, take your hip joint as the axis, lie on your side on the upper side of the bed, and stretch your arms to your ears as far as possible. The left and right sides are interchangeable.
Time: 1 min
Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.
3. Push the bed: Make sure you can't push the bed at all before pushing the bed. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, make the upper and lower bodies at right angles, move the center of gravity forward, and make a small lunge with your legs. The left and right legs are interchanged.
Time: 1 min
(The "push-bed" type can be used for intensive exercises alone, 20 to 30 times in each group, and repeated for 2 to 3 groups to create a perfect lower body line.
Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.
4. Lie flat: Lie flat on the bed with your upper body lying flat, your hips outside the edge of the bed, your legs lifted horizontally, your feet pressed against the wall (or placed on a support such as a chair, the height is the same as the bed), exhale, straighten your legs, press your abdominal muscles hard, tighten your hips, and breathe in to relax.
Time: 1 min
Efficacy: Tighten thighs, buttocks and abdomen.