What are the abdominal exercises in bed? Many people choose to do it before going to bed at night. Do you know what abdominal tummy tuck in bed is? If you want to do it in bed, let's take a look at some abdominal exercises in bed. I believe you will gain something!

1 What are the movements to reasonably reduce the loss of meat on both sides of the abdomen?

Keep lying on your back with your feet shoulder width apart. First, stretch your right leg upward 10CM, and stir your heel inward for a second, then learn to put it down gently, paying attention that your heel can't lie on the bed. Change your left leg and repeat the same posture. A group of postures is repeated five times.

Actual effect: it can not only reasonably reduce the falling meat on both sides of the abdomen, but also tighten the feet and make the lower body slimmer.

Tighten abdominal and thigh muscles

Pull your right leg as high as possible to the upper left corner, pause for a second in mid-air, then learn to put it down and change your left leg. Pay attention to the knee joint can't force, in order to achieve the predicted effect. "

The actual effect of stovepipe, don't make do too much, to prevent thigh muscle contusion. This group of postures is repeated 5-7 times.

Actual effect: It can tighten abdominal and thigh muscles.

Can reasonably strengthen the chest.

Keep lying on your back, hold your knees tightly with your hands, bend the root of your thighs to your abdomen, straighten your upper body, and lie down gently. Repeat this posture 5- 10 times.

Actual effect: it can strengthen the energy of chest and waist reasonably, and fold the waist to lose meat.

Improve abdominal energy

Keep your back in a supine position with your legs open shoulder width. arm

Bend at a 90-degree oblique angle, close to the road, palm up. Bend the left knee joint and straighten the upper body so that the left elbow can touch the left knee joint. Change the left leg, and one group repeats the same posture.

Repeat 2-3 groups, each group 10 times.

Actual effect: improve abdominal energy and tighten inner thigh muscles.

Rushen abdominal muscle

Keep your back in a supine position with your legs open shoulder width. Hold the barbell with both hands and lift it to the top of your chest. Pay attention to keep your knee straight and don't bend. Then adjust the inhalation and gradually twist the upper body up and down. Up and down 10 times as a group, repeating 2-3 groups.

Actual effect: stretch the muscles on both sides of the abdomen and improve abdominal relaxation.

What are the abdominal exercises in bed? 2 1, mermaid yoga.

Lie prone on the bed, slowly support yourself with your hands, open your palms and tilt your head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!

2, often turn over in bed

When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.

3. Lift your shoulders and abdomen.

Lie on your back on the bed with your knees bent and your feet on the bed. Place your palm near your hips and press the mattress at the same time. MM can begin to inhale and abdomen, and both shoulder blades are raised. Inhale and exhale, while lowering your shoulders. Repeat 10 to 15 times.

Step 4 put your knees against your chest

This step is also lying on your back in bed, the difference is that your legs are straight, then you lift your left leg and grab your thighs from behind with your hands. Then slowly pull your knees to your chest until you feel a slight burning sensation in your legs, and keep this action for 8 seconds. On the basis of this action, raise your head and make your forehead close to your knees. Hold on for another 8 seconds and then change to the other leg, and do it three times for each leg.

Step 5 twist your spine

First of all, MM people lie on their backs on the bed with their knees bent, their feet on the bed and their arms stretched out at their sides. Then tilt your knees to the left, your eyes to the right, and your shoulders against the bed. Then keep your upper body relaxed. Finally, hold this action for 5 seconds, and then switch to tilt to the right. Just do it three times on each side.

6. Cat Stretching

This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.

7.tiptoe and heel

You can finally get out of bed after the above actions, but you still need to stand on tiptoe before brushing your teeth. Don't underestimate this action. Can effectively eliminate excess fat in thighs. After getting up, mm people stand with their feet as wide as their hips and toes forward. Then slowly stood on tiptoe and began to squat, feeling like sitting in a chair. Hold this position for 3 seconds, and then return to the natural state. Do it 10 times a day.