Generally, when we are lying in bed, we seldom think of exercise, but for those who want to lose weight, it is helpful to do some exercise properly before going to bed to burn fat. Obviously, exercise before going to bed should be distinguished from normal exercise. So what weight-loss exercises are suitable for sleeping? What actions do you do before going to bed to help you lose weight?

1, weight loss exercise before going to bed

1, simple lotus seat, keep your back straight, put your hands on your knees and adjust your breathing.

2. Inhale, open and straighten your hands from the waist, and slowly lean back until the maximum. Keep your eyes on your fingers. Hold this action for 5 seconds.

3. Exhale, slowly put down your hands, put your hands behind your back, cross your fingers, and put your palms behind your waist. Stand up straight, close your eyes, keep this action for 30 seconds, and then put your hands back on your knees. Repeat this action 10 times.

Effect: This action can move the stiff back, exercise the fat on the back, and stretch your hands and tighten the fat on your arms. Activate cervical vertebra and relieve cervical vertebra stiffness. The last movement can exercise the chest, arms and back. This action is especially suitable for people who sit in the office for a long time.

2, women's abdominal weight loss exercise

Torsion abdomen

Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.

half the circumference of the sleeve where it joins the shoulder

Similarly, you should lie down in the preparation posture of sit-ups, with your knees together, your legs at about 90 degrees, your hands on your head, your shoulders off the ground and your chin closed when you exhale, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.

Lift your knees and touch them.

Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.

Stretch the ground

Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.

Transverse stretching

Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.

Bend your knees and lift your legs

Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.

Lift your legs and twist your knees.

After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.