Action: Lie on your back on the bed, with your legs bent, your hands at your sides and your feet flat on the bed. Push your heels hard, slowly lift your hips, and then slowly lower them to the starting position. Repeat this 10 times.

The lifting height can be gradually increased according to the bearing capacity. If it is necessary to increase the difficulty, two-person games can be practiced on one foot, or the weight can be increased in the abdomen (such as putting a pillow or a book).

Tip: In fact, this action is mainly to push the hips, and at the same time it will tighten the hips, so that you can not only slim your waist, but also lift your hips!

2, prone shoulders.

Action: Lie on the bed with your arms straight forward. Slowly lift your upper body to the highest point, slightly raise your head, and then slowly lower it to the starting position. Keep your abdomen and below close to the mat, and don't use too much force. Repeat 10 times.

Tip: This posture is more like a yoga posture of Yuzhuxian. If you have difficulty straightening your arms forward, you can support your arms horizontally at your sides and shoulders.

Life lies in exercise, and living is tossing. For women who lose weight, losing weight is exercise, and exercise is tossing. For the busy city OL, there is always no time to exercise during the day. In fact, we might as well put the exercise time before bed. Tossing before going to bed can not only slim down, but also make you sleep better. Let's see what exercise we can do before going to bed to slim our waist!

Step 3 lift sideways

Action: Lie on your side, support your head with your left hand, support your mobile game with your right hand in front of you, lift your right leg and lift your leg sideways, and curl your left leg. Pay attention to the body straight, toes down, heels up. Slow down. If you feel sore on one side of your hip after finishing, it means that the action is correct. Repeat 20 times on each leg.

Tip: this is the most common action, but it is very useful to stick to it! In addition, every time you finish 20, you can pat the sore place with your hand to relax your muscles.

Life lies in exercise, and living is tossing. For women who lose weight, losing weight is exercise, and exercise is tossing. For the busy city OL, there is always no time to exercise during the day. In fact, we might as well put the exercise time before bed. Tossing before going to bed can not only slim down, but also make you sleep better. Let's see what exercise we can do before going to bed to slim our waist!

4. Lift your legs with your hands and knees.

Action: Kneel on the bed and support the ground with both hands. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up. Repeat 10 times.

Tip: This action is more difficult. You can slow down at first,

Single-player games focus on maintaining balance. After a period of familiarity, the movements will be more standard.

After the four groups of movements are finished, lie on the bed to relax and adjust your breathing. /kloc-say goodbye to your little belly after 0/month!