1, cat stretching

This action requires kneeling on the bed, but holding the bed board with both hands. 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.

2. Sit on one side and press down.

Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh 10- 15 seconds, and repeat 10 times.

Step 3 ride a bike in the air

The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better. Lie on your back on the bed or cushion, then lift your legs, keep your upper body on the ground, and then bend your knees with your feet to simulate cycling alternately, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.

4, waist and abdomen slimming exercise

Lying on the bed on the left, feet together, knees twisted. The left arm supports the upper body, and the right hand is placed in front of the abdomen to maintain balance. You can put a blanket on your right leg to increase the pressure. Lift your feet together and leave the bed. Turn your legs to form a diamond. Start your recovery posture and relax. Each group 12 times, do two groups. Then switch to the right, and then do 12 times in each group. You can exercise your hips and thighs.

5.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.

6. The goldfish wagged its tail

This action is very effective for erector spinae's stimulation. Lie prone, bend your arms with your hands, touch your forehead with the back of your hand, control the core strength of your body, let your upper body and lower limbs leave the ground at the same time, and relax after 2-3 seconds. You can also stretch your arms forward, or hold your hands at the back of your body, and you can obviously feel the tension of abdominal muscles and back muscles.

7. Stretch knees and thin thighs

Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs. Hold the inside of the right knee with both hands and fix it. Keep your arms straight. The right knee bends slowly, and the calf forms a 90-degree angle with the thigh. At this time, the thighs are miniaturized upwards, and the arms are naturally bent, but the soles of the feet are always at right angles to the calves. Then lift it straight again, repeat it back and forth for 4 times, and pay attention to exhaling when lifting it straight.

8, fangs waist action

Kneel on the bed with your knees and hands, insist on exerting strength on your waist and hips, lift your right leg upward, bend your knees, lift your feet, and hold for a few seconds. Each group 12 times, do two groups. You can exercise your hips and waist and abdomen.

9, often turn over in bed.

You can turn over in bed. First lie on your side, with your arms sticking out from your back, your palms open and your 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.

10, knees on 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.

1 1, right angle type

In yoga, this posture is called the right angle posture. When inhaling, control the body to lean forward, the upper body and the lower body are at right angles, and the hands are clenched and stretched over the head. When exhaling, the body slowly relaxes and returns to an upright position.

12, twisting the spine

First, lie on your back on the bed with your knees bent, your feet on the bed, and your arms extended to your 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.

Last but not least, don't exercise too long before going to bed. 15-30 minutes is enough. The purpose of bedtime exercise is to ensure more effective sleep quality, thus improving physical function and accelerating weight loss. If it lasts too long, it will disturb the body's biological clock, which will not only affect the quality of sleep, but also have no obvious weight loss effect.