1, roll up the quilt, and then lie on the rolled quilt, with the quilt supporting the back and the shoulder blades facing the quilt. Lie straight with your legs together. If there is no thick quilt, you can use a pillow instead.
When exhaling, raise your arms to the sides of your head, palms up. When breathing, it is obvious that the supported waist is tightened. Hold this position and breathe 2-3 times.
2, prone on the bed, the rolled quilt supports the outside of the thigh, and the whole body is straight to the bed. Open your arms left and right in a straight line, palms down.
Keep the soles of your feet straight, then lift your left leg while breathing and tighten the muscles of your hips and thighs. Hold 10 second, then put it down, change the right leg and lift it, and repeat 5- 10 times left and right.
3. Put the quilt flat on the bed, kneel on the bed, support your body with your arms, put your palms on the bed, keep your upper body in balance with the bed surface, and keep your thighs and calves perpendicular to the bed surface. Then, while the right arm is lifted forward, the left leg is lifted backward, so that the upper body and the lower body are straight forward and backward. Hold 10 second, then put down the posture before recovery, and then lift the left arm and right leg forward and backward.
4. Lie on the bed, bend your legs together, put your arms beside you, put your palms on the bed, and cover your body with a quilt.
Then do hip lifting, so that the thighs and upper body are in a straight line, put away the muscles of the hips, leave the bed at the waist, and support the body with your arms. Keep your hips down after breathing 10 seconds, and repeat for 3-5 times.
5. Lie on a flat quilt with knees bent and arms at your sides. Hold the pillow with your bent knees.
The lazy weight-loss exercise before going to bed introduced above is very suitable for MM who are usually tired at work. I also bring you a set of weight-loss yoga moves recommended by professional teachers. It is actually very simple to spend 10 minutes practicing before going to bed every night to become a slim and mature woman!