Losing weight has always been a topic of great concern to people. There are many ways to lose weight in life, and different methods have different effects. Do you know any ways to slim your legs and waist in life? It is estimated that many people still don't know. Let me give you a detailed introduction to what morning exercises are suitable for practicing in bed, and can you still thin your legs and waist? Below, I will give you a detailed introduction.

1, morning bed aerobics

First, turn your head and bend your ankles. People sometimes feel dizzy. This is because a night's sleep makes the muscles of the head and neck stiff and the blood circulation in the head is not smooth, which leads to insufficient blood supply to the head. If you lie in bed after waking up and turn your head left and right for 8- 10 times, you can also reduce dizziness. At the same time, ankle flexion and extension 10-20 times can make lower limbs move.

Second, stretch. When sleeping, the body should take a flexion and contraction posture. After waking up, cross your hands on the bed, turn your palms over your head, stretch your toes, and practice repeatedly with deep breathing for 4-6 times, which will help to eliminate fatigue and speed up your awakening.

Third, supine lateral flexion. Lie on your back in bed, lift with one hand, bend your upper body and straighten your lower limbs forcibly, and do it 6-8 times left and right.

Fourth, supine lower limb flexion and extension. After doing the above actions, the drowsiness may have been alleviated, and then you can do some lower limb flexion and extension movements. The way to do this is to bend one leg on the bed, then straighten your knee and let it touch the bed. Do it with two legs in turn 10- 15 times.

5. Lie on your back on the bed with your legs together and your knees bent. Then, the calf is straight and lifted, and the leg is at 90 degrees to the body. Then the abdominal muscles exert force and the legs fall to a 45-degree inclination angle. The ankle must be bent at right angles and the achilles tendon must be straight. Hold this position for a while, then return to the leg lift position, and then do this action slowly. Repeat 15-20 times. Conducive to relieving constipation and strengthening abdominal muscles.

2, balcony fitness morning exercise method

First, after getting up in the morning and washing, the brain is clear. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, gently grasp the ground on your toes and look down at your eyes.

Second, the head activity: with the head as the pen tip, use the mind to mobilize the head to write the word "longevity". You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.

Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.

Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.

Fifth, draw a circle by hand. Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.

Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.

Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.