Generally speaking, it is advisable to exercise for 20 to 30 minutes before going to bed. After 30 ~ 40 minutes of exercise, people will easily enter a deep sleep state, thus improving the quality of sleep. Now I'll teach you several simple and effective sets of bedtime gymnastics for all parts of the body. They are easy to learn. As long as you keep training every day, you will definitely see gratifying results in the near future. Do body slimming exercise before going to bed, and follow me now!

Put your hands together on your chest.

Stretch your arm up as far as possible for ten seconds.

Open your arms 180 degrees.

One arm of the right hand is 90 degrees upward.

Spread your arms 180 degrees, and raise your left arm after recovery.

Exercise 10 minutes before going to bed every day can strengthen your body, and this set of stretching exercises can make you sleep more sweetly.

Speaking of pillows, many beautiful girls say they want to sleep. In fact, as long as you make good use of pillows and cooperate with different sports postures, you can simply create a perfect posture. Now take a pillow and exercise together in a comfortable bed.

Thinner thigh

Action essentials: prone, pad the abdomen, support the jaw with both hands, bend your knees, and high-five with both feet. Not only is it interesting, but it can also reduce the fat on the inner thigh.

Beautiful calf

Action essentials: Lie on your stomach, put a cushion on your abdomen, support your jaw with your hands, and lift one leg forcibly after your legs are straightened. It can increase the strength of the legs and reduce the fat of the thighs. Legs alternate.

Beautiful abdomen

Action essentials: Lie on your back, lift the pillow with your legs clamped, and pay attention to prevent the pillow from slipping. Put your hands on the ground and slowly lower your legs. Subtracting the fat protruding below the navel is the best gymnastics exercise.

Beautiful return

Action essentials: pad the abdomen. Lie prone, straighten your arms to both sides, lift your head hard and feel your back. Stretching your neck, chest and abdomen fully not only makes you feel relaxed, but also shapes your chest.

Lie down on your back and turn around.

Lie on your back and grab the edge of the bed above your head with both hands. Waist, hip and lower limbs turn left and lie on your side, and stop for a moment; Restore. Then turn right and lie on your side, and practice 15 to 20 times on both sides. Natural breathing requires that the shoulders and arms should not move when the waist, buttocks and lower limbs turn left and right. This action can strengthen the waist muscle strength and reduce fat.

Put your legs on your back.

Lie on your back, arms straight, palms down at your sides. Lift your left leg on your knees and inhale at the same time. Hold your knees tightly with your hands and keep your thighs as close to your chest as possible. Lift your upper body and look at your left knee. Then exhale, restore and straighten. Then change your right leg and do the same. Repeat the exercise 20 times. Then bend your knees to do the same action and repeat the exercise 10 times. It can reduce abdominal fat and enhance abdominal muscle strength.

Supine stretching

Lie on your back, lift your legs and bend and stretch alternately, similar to riding a bike. Breathe naturally and do 15 to 20 times on each leg. It can reduce waist and abdomen fat and enhance waist and abdomen strength.

Lie on your back and lift your hips.

Lie on your back, knees bent, knees together, feet apart slightly larger than hip breadth, arms straight, palms down, placed at your sides. Spread your legs apart, move your body's center of gravity to your shoulders, support them with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips and restore. Repeat the exercise for more than 20 times. Can reduce waist and hip fat, enhance waist and hip strength, strengthen waist and kidney.

Adjusting sitting posture helps to lose weight.

Have you ever imagined integrating weight loss into your daily life? Some people can reduce some fat accumulated in the abdomen as long as they sit upright, tuck in their stomachs and hold out their chests. Especially those "sitting" people with well-proportioned limbs and only fat concentrated in the abdomen.

Those office workers who sit in office all the year round, work at their desks for a long time, concentrate, and habitually collapse. Over time, they formed an "apple shape" with a thick waist and a bulging belly. Fortunately, this "occupational obesity" is not stubborn. Experts suggest that as long as you adjust your sitting posture, remind yourself to hold your chest, abdomen, straight back and sit like a bell. Even if you can't keep it all the time, you can subtract excess fat from your stomach.

Sticking to regular exercise three or four times a week, combined with adjusting the correct sitting posture, can effectively prevent fat deposition and help you shape a healthy standard body shape.

Fitness exercise 1

Action:

Lie on your back and lift your feet together slowly, and then slowly put them down when they are at 90 degrees to your body (don't bend your knees, and don't use force on your shoulders and arms).

Stop at a place 30 cm away from the bed surface, wait 1 min, and do it 10 times.

PS: The initial stop time is about 15~30 seconds, and the time is gradually extended to 2 minutes.

Effect:

It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.

Fitness exercise 2

Action:

Lie in bed with your knees slightly bent and your head in your hands (inhale).

Put your head in your hands, slowly lift your body out of bed, tuck in your abdomen and exhale, and stop for about 10 second when you reach the highest point.

Slowly lay your body flat and continue to do it for 20 times.

Effect:

This group of exercises can strengthen the decoration of the waist, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.

Make the bed: What action do you use to make the bed? 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.

Lie on your side: Lie on your side by the bed (20 cm away from the bed), with your left and right feet crossed, with your hip joint as the axis, and lie on your side on the upper side of the bed, with your arms reaching out 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.

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

"Pushing the bed" can strengthen the exercise alone, 20 ~ 30 times in each group, and repeat 2 ~ 3 groups to create a perfect lower body line.

Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.

Lie flat: Lie flat on the bed, with your upper body lying flat, your hips outside the edge of the bed, your legs raised and stretched horizontally, your feet pressed against the wall (or put a chair and other supports at the same height as the bed), exhaling, stretching your legs, exerting strength on your abdominal muscles, tightening your hips and inhaling to relax.

Time: 1 min

Efficacy: Tighten thighs, buttocks and abdomen.

1, put your hand up first, and then put it down after counting to 20;

2. Then pat the fat on the limbs with your palm for 50 to 100 times;

3, lying on your side, let your legs slowly straighten up 90 degrees and then put them down, each for 20 times;

4. Keep lying on your side with your feet flat on the right. Look at your chest and head as far as possible to the left and count it 20 times like a towel. Change the other side with the same action, as slowly and gently as possible.

3 minutes waist exercise

Breathe on tiptoe.

? Specific steps: lie prone on the bed or yoga mat, bend your arm 90 degrees around your elbow to support the weight of your upper body; Lower body straight, only stand on tiptoe. At this time, you will feel that your whole body weight is concentrated at your waist; Inhale and exhale slowly 10 rounds.

? Description: This action is simple and effective in eliminating abdominal fat. Practitioners can appropriately extend the practice time and increase the exercise intensity according to their actual feelings. Generally, practice for three days in a row, and the difficulty can be gradually increased.

Sit up straight and squat down.

? Specific steps: sit down with your toes facing forward; Hips are pressed on the left foot, and hands are put behind the back to support the whole body weight; The right leg is bent, the right foot is placed outside the left knee, and the upper body remains motionless; Put your right hand behind your hip, and your left hand clockwise on your right thigh and across your right knee; Inhale slowly, twist your upper body backwards until you reach the limit, then exhale slowly and resume sitting up straight. After doing 10 round, exchange legs and repeat the above actions.

? Note: Note that the weight of the body is evenly distributed on both sides of the body.

4 minutes leg exercise

Leg lifting and wall opening and closing

? Specific steps: lie flat on the bed or on the yoga mat against the wall, open your arms and relax your whole body; Take the hips as the center point, bend your body 90 degrees, keep your hips and legs close to the wall, and take a deep breath slowly 10 times; Hips close to the wall, elbows clenched on the top of your head. Open your legs to the limit when exhaling, and close your legs when inhaling, so as to open and close your legs in coordination with breathing for about 20 rounds.

? Description: Raising the leg to a position higher than the heart can promote blood circulation in the leg, improve cold feet and eliminate edema in the leg.

Analog start-up

? Specific steps: simulate the action of preparing for running, keep your back straight and your hands straight; Bend your knees with one leg to support your body weight, and straighten the other leg backwards, with your knees touching the ground; Breathe slowly 10 times, then change legs and repeat the above actions.

? Description: This action can tighten leg muscles and relieve waist pain.

3 minutes hip movement

Pedal cloth

? Specific steps: lie flat on the bed or yoga mat, with one leg bent and the other leg straight up at 90 degrees to the body; Put a long piece of cloth on the sole of one leg, grab both ends of the cloth with both hands and stretch it hard; Keep this posture, breathe slowly 10 times, and then alternate left and right legs.

? Description: This action can not only adjust the leg lines, but also enhance the arm strength.

Labutiao

? Specific steps: lie flat on the ground, keep a straight line on the left side, and naturally put your left hand on your waist; Put a long piece of cloth on your right foot, grab both ends of the cloth with your right hand, straighten the cloth and spread your right leg outward; Keep this movement, breathe slowly 10 times, and then switch legs.

? Description: This action can make the lower body firm.

Hip lift

? Specific steps: lie on the bed or yoga mat, with your hands close to your sides; One leg stands on tiptoe for support, and the other leg is slowly lifted back, as high as possible, close to the upper body. After practicing 10 times, change legs; Lie prone on the bed or yoga mat, put your legs together, lift up as much as possible, and support your body weight with your hands and abdomen for 20 times.

? Description: This action can fully exercise the lower body, effectively exercise the muscles of the buttocks and abdomen, and make the buttocks round and firm.

The first type: whole locust type

Practice: prone, the big calf is 90 degrees, and the pillow is sandwiched between the calves. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.

Efficacy: Leg-clamping pillow can promote the consumption of fat on the inner thigh, increase the contractility of the back, increase the comfort after relaxation and improve the quality of sleep.

The second type: ship type

Practice: Lie on your back with a pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).

Efficacy: With the help of the weight of the pillow, strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.

The third type: leg extension type.

Practice: Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation.

Efficacy: improve the condition of small belly. Strengthen the strength of the spine and help sleep.

The fourth type: inverted type

Practice: Lie on your back, put the pillow under your hips and stick your legs upright against the wall for 2-5 minutes.

Efficacy: Eliminate leg edema, let blood fully flow back to the upper body, treat and prevent varicose veins, and fall asleep quickly.

Fitness exercise 1

Action:

Lie on your back on the bed with your feet together and slowly lift it up, and slowly put it down when it is at 90 degrees to your body (don't bend your knees, don't use force on your shoulders and arms).

Stop at a place 30cm away from the bed surface, wait for 1 min, and do it 10 times.

PS: The initial stop time is about 15~30 seconds, and the time is gradually extended to 2 minutes.

Effect:

It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.

Fitness exercise 2

Action:

Lie in bed with your knees slightly bent and your head in your hands (inhale).

Hold your head with your hands, slowly lift your body out of bed, close your abdomen and exhale, stop for about 10 second when you reach the highest point, slowly lay your body flat and continue doing it for 20 times.

Effect:

This group of exercises can strengthen the decoration of the waist, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.