All obese friends should lose weight, and some obese friends should keep fit. Today, I introduce the exercise that is very suitable for lying in bed before going to bed. As the exercise before going to bed, let your legs continue to lose weight without psychological burden. Anterior thigh movement 1: 1. Try to lift your legs and hold this position for a few seconds until your feet feel tired. 2。 Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions. Action 2: 3. Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands under your hips and bend your knees and ankles. 4。 Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups. Medial thigh movement 1: 5. Hold the pillow on your knees and squeeze inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times. Action 2: 6. Legs and ankles pinch the pillow and squeeze. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles. 7。 Kneeling and squeezing. The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups. Legs, ankles