Prepare for action:

Lie on your back, feet apart, shoulder width apart. Open your hands and make a 45-degree angle with your body. Close your eyes gently. Slowly relax your body when you exhale. Breathe naturally.

Operation crocodile

Note: do the action once on the left and right. Do an action on the left and right, and repeat the action on the side that feels difficult when doing the action.

1: double breathing mode: inhale through the nose and look at the ceiling at the same time.

2. Put your knees on the floor slowly, and then turn your face to the opposite direction of your legs. If you find it difficult, touch the ground with your knees. Keep your knees together.

Breathing method: Breathe out slowly, with ten breaths.

3: While inhaling, return to the first position of this group of movements. Then, cooperate with the essentials of action 2 and do the same action on the other side. After lying on your back, do it again on the side that feels slightly difficult to do when doing the action.

Breathing method: Breathe out slowly, with ten breaths.

Enhanced version of Operation Crocodile

Stimulate the muscles around the abdomen and stretch the abdominal muscles. When abdominal muscles are stimulated, it can activate the intestine and improve constipation.

Note: Do the action once on the left and right, and repeat the action on the side that feels difficult when doing the action. Keep your knees bent and be careful not to let your feet touch the ground.

1: Lie on your back, knees bent, hands straight, and put on the floor. Pay attention to the palm of your hand to completely press on the ground.

Breathing method: Breathe out slowly after feeling abdominal depression.

2. Hold your thumb with the other four fingers and make a fist. Lift your arms up slowly, while bending your knees and heels together, paying attention to keeping your toes up.

Breathing style: breathe in slowly through your nose, and you will be lucky.

3. Lift your arms to your side and bend your knees in the opposite direction. At this time, pay attention to the fact that the arms and knees can't touch the ground, and keep this action for a little while.

Breathing mode: while exhaling, hands and feet slowly fall in different directions, breathing for ten times.

4. After the hands and feet return to the second position in the same group, do another action in the opposite direction according to the third action point. After returning to the supine position, repeat the action on the side where you find it difficult to do it.

Hands open at right angles, hands straight. Your palm is close to the floor. Knees are bent above the abdomen.

Figure What slimming yoga moves are there at night? ? Practicing yoga before going to bed is easy and slimming.

Cobra pose action

Lie down, make a quick movement and prop up your shoulder blades. Stimulating the muscles around the scapula can effectively eliminate the fat on the back. This action can not only exercise the back muscles, but also exercise the abdominal muscles.

Note: Do each movement twice, and keep the number of breaths between movements at 2 to 3 times. The number of breaths between the whole movements is ten.

1: Take a prone position, with the heels at right angles, and put your toes on the bed. Put your hands on both sides of your chest near your armpits, put your palms on the ground and tighten your arms.

Breathing mode: After you feel the depression in your abdomen, you can begin to exhale through your mouth.

2. Leave the palm of your hand off the ground, and tilt your upper body upward as much as possible. Tighten your arms and quickly bring your shoulder blades close to the middle of your back.

Breathing method: Exhale, lift your hands to your back and breathe for ten times.

An enhanced version of cobra pose's action

1: Bend down and lie down with your feet shoulder-width apart and your instep against the floor. Cross your hands and fingers on your waist.

Breathing style: You don't begin to exhale through your mouth until your abdomen is sunken.

2. Inhale through your nose, put your chin on the floor, exhale and raise your crossed hands. Don't force yourself to do actions, just mention the height you can do.

Breathing method: exhale, raise your hands and breathe ten times.

The act of stretching the chest

When the arms are up, the chest is relaxed, and the scapula moves close to the middle of the back to stretch the muscles of the back. This action can also exercise the muscles in the chest. If you insist on it every day, the weight loss effect on the abdomen and back will be more obvious.

Note: Do it once for your left hand and right hand, and do it again for the side that feels difficult to do. When doing the action, the number of breaths on the left and right sides is ten times each.

1: Lie prone, with one hand straight forward toward the head and the other hand straight horizontally, with both hands at a 90-degree angle.

Breathing style: Don't start exhaling through your mouth until you feel a depression in your abdomen.

Popular weight loss exercise 3 groups of yoga can be done in bed.

2. While inhaling through the nose, lift the horizontally placed hand in the opposite direction. Pay attention to keep your feet close to the ground.

Breathing mode: Breathe consciously with the abdomen, inhale through the nose and exhale through the mouth.

3: While exhaling through your mouth, slowly raise your straight hand to your back. Be careful not to bend your arm. Look at the fingertip position of the high jumper. The action on the other side is the same. After completing the action, repeat the action on the side that feels difficult when doing it.

Breathing mode: keep the posture shown in the picture and breathe ten times.

Four tips to improve the action effect:

1: Time starts practicing after waking up in the morning.

It is very important to practice yoga easily. It doesn't matter if you do it before going to bed. It is recommended to do it after waking up in the morning. Yoga in bed has a good effect on regulating exhalation.

2. Breathing is preferably ten breaths per movement.

Every movement of yoga in bed needs a breath, and so on. When you need to keep an action, although there are no specific rules, you should breathe naturally at least ten times.

3. Imagine yourself getting thinner. When you breathe with Dantian, imagine yourself getting thinner and the fat in your body burning. Stick to it every day and your imagination will come true.

4. Don't force your pace.

If you endure the pain and force yourself to do that action, it will be counterproductive. I feel a little sore because I stretch my muscles. When the pain can make you feel comfortable, stop. The essence of yoga is to make people comfortable.