1. Skipping rope: Skipping rope is a simple and effective aerobic exercise, which can help burn calories and enhance cardiopulmonary function. Skipping rope can also improve the strength of ankles, calves and thighs, thus shaping the body.

2. Sit-ups: Sit-ups are an exercise method for abdominal muscles, which can help reduce abdominal fat and shape abdominal muscles. Sit-ups before going to bed can strengthen the strength and endurance of abdominal muscles.

3. Flat support: Flat support is a systemic exercise method, which can exercise the core muscles, back, arms and leg muscles. This kind of exercise can not only reduce abdominal fat, but also enhance the stability and balance of the body.

4. Yoga: Yoga is a comprehensive exercise method, which exercises all parts of the body through various postures and breathing control. Yoga can also help to relax, relieve stress and anxiety and promote sleep.

5. Squat: Squat is an exercise method for the lower body, which can exercise thigh muscles and hip muscles. Squat can also enhance leg strength and stability, improve posture and balance.

6. Push-ups: Push-ups are a common upper body exercise method, which can exercise chest muscles, shoulder and arm muscles. Push-ups can also enhance the strength and endurance of upper limbs.

7. Stretching exercise: Doing some simple stretching exercises before going to bed helps to relax muscles and relieve fatigue and tension. Stretching can also improve blood circulation and promote the recovery and repair of the body.

Please note that before any exercise, it is best to consult a doctor or professional coach to ensure safety and suitability for personal circumstances.