My elegant posture calls for losing weight for a quarter of an hour every day, but the accumulation of time makes you have no energy and time to go to any gym. Now there is a simple set of aerobics that is quite popular in America. Just spend 15 minutes in your favorite bed and get slim-this is no longer a dream! Lumbar and abdominal exercises 1. Lie flat on the bed, legs together, knees bent, but feet can't leave the ground, hands behind your head. 2. Use the strength of abdominal muscles to lift the upper body and twist it in the direction of the left leg. 3. Return to the starting position and stick your upper body to your legs. 4. Return to step 1, lift the upper body and turn to the right leg. 5. Return to the starting position and repeat this set of actions 25 times in the order of left, middle and right. Note: if the arm and neck are painful, it means that the action is wrong. Remember, you must use your abdominal muscles to drive your body. In addition, don't touch your shoulders when you lie down, or you won't be able to exercise your waist and abdomen. Shoulder and back exercises 1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips. 2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head. 3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill. 4. Repeat the passing action 20 times. Move slowly, not by impulse. Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it. Leg exercise 1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee. 2. Lift the heel off the bed and press the fitness stick with both hands. 3. This action is repeated 25 times. Thigh exercise 1. Stand up straight, feet apart, hip width apart. The right knee is bent, the upper body is bent downward, and the fingertips of ten fingers are supported on the ground. Straighten your left leg, move backward 12 inch, and the toes of your left foot are outward. 2. Try to lift your left leg, stay at the highest place for 5 seconds, then put down your left leg and do the same with your right leg. This group does 25 movements. Note: Toes must be everted as far as possible, do not twist hips, and eliminate thigh fat to the maximum extent. 5 alternative fitness methods ▲ Walking in the rain More and more people like to walk outdoors in the drizzle and fully enjoy the warmth and happiness given by nature. Rain can wash away dust and purify the air. A large number of negative ions produced by the radiation of the sun before rain and the initial drop of drizzle are called "air vitamins", which can regulate blood pressure. ▲ Hold your chest high. A study by the University of Missouri confirmed that when you hold your head up and straighten your waist, your chest will stand up and your vital capacity will increase by 20% to 50%. When the air is inhaled more, the amount of oxygen obtained by the body tissues is greatly increased, and the human body is not easily tired. ▲ Proper sunbathing Experts from the new york Psychiatric Society in the United States said that sunlight is a natural tonic. The best way to refresh yourself is to take a walk or jog for 30 minutes in the morning light. This can make the body store a lot of vitamin D, which helps to maintain the strength of bones and teeth. ▲ Sit-in American scientists have confirmed that if you sit-in twice a day, you can prolong your life and improve your unhealthy condition. ▲ Sing a song. Gerontology experts at the University of Maryland in the United States show that singing is good for health and longevity. Singing is a good activity to breathe fresh air, which can strengthen the strength of chest muscles. Like swimming and boating, it has the same effect.