Lie on your back on the bed, slowly lift your feet together, and slowly put them down when they are at 90 degrees to your body (don't bend your knees, don't use force on your shoulders and arms). Stop 30 cm from the bed surface and wait 1 min. Repeat 10 times. The initial parking time is about 15~30 seconds, and the time is gradually extended to 2 minutes. This group of exercises can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen and stomach.

Shaping exercises before going to bed.

Lie in bed with your knees slightly bent and your head in your hands (inhale). Slowly lift your body off the bed surface, tuck in your abdomen and exhale, stop for about 10 second when you reach the highest point, and slowly lay your body flat. Repeat 20 times. This group of exercises can eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.

Everyone knows that exercise can be increased. Then many people take it for granted that the more exercise, the better, and the more exercise, the higher the growth. Actually, it's not exactly like this. Exercise requires skills and methods. Not all sports are suitable for everyone. Most sports only stimulate muscles, but have limited stimulation to bones. Of course, exercise will make you strong. However, this is not the reason for the increase. If you want to grow taller, you need something else besides stimulating muscles, and that is bones. Increasing exercise must effectively stimulate bones and make them grow taller.