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Life lies in motion, living is about折腾. For women who want to lose weight, losing weight is exercising, and exercising is折腾. For the busy urban OLs (office ladies), there's never enough time to exercise during the day. In fact, we might as well exercise before bed. A little折腾before bed not only helps you slim down but also lets you sleep better. Let's take a look at what kind of bedtime exercises can help reduce waist size!
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Lying down raising hips
1、Lying down raising hips
Action: Lie flat on the bed, bend your legs, place your hands on either side of your body, and put both feet flat on the bed. Use your heels to slowly lift your hips, then slowly lower them back to the starting position. Repeat this 10 times.
You can gradually increase the height according to your capacity for leisure trousers [http://www.306543.com]. If you need more difficulty, you can practice with one foot on the ground or add weight on your abdomen (such as placing a pillow or book).
Small tip: In fact, this action mainly uses the force of the buttocks, and while exerting force, it tightens the buttocks. Therefore, it not only slims the waist but also lifts the buttocks!
Life lies in motion, living is about折腾. For women who want to lose weight, losing weight is exercising, and exercising is折腾. For the busy urban OLs (office ladies), there's never enough time to exercise during the day. In fact, we might as well exercise before bed. A little折腾before bed not only helps you slim down but also lets you sleep better. Let's take a look at what kind of bedtime exercises can help reduce waist size!
Prone shoulder lifting
2、Prone shoulder lifting
Action: Lie face down on the bed, stretch your arms forward. Slowly lift your upper body to the highest point, slightly raise your head, then slowly lower it back to the starting position. Keep your abdomen and below tightly pressed against the mat, do not use too much force. Repeat 10 times.
Small tip: This posture is somewhat similar to a yoga pose by Yu Zhu Xian. If stretching your arms forward is difficult, you can support your arms on either side of your body, level with your shoulders.
Life lies in motion, living is about折腾. For women who want to lose weight, losing weight is exercising, and exercising is折腾. For the busy urban OLs (office ladies), there's never enough time to exercise during the day. In fact, we might as well exercise before bed. A little折腾before bed not only helps you slim down but also lets you sleep better. Let's take a look at what kind of bedtime exercises can help reduce waist size!
Side-lying leg lifting
3、Side-lying leg lifting
Action: Lie on your side, support your head with your left hand, and place your right hand in front of you to support your body mobile game, lift your right leg sideways, and curl your left leg. Note that your body should be straight, toes pointing down, and heels pointing up. The movement should be slow. If you feel soreness on the side of your buttocks after finishing, it means your action is correct. Repeat 20 times for each leg.
Small tip: This is a very common action, but sticking with it is very useful! Also, after every 20 repetitions, you can lightly pat the sore area to relax the muscles.
Life lies in motion, living is about折腾. For women who want to lose weight, losing weight is exercising, and exercising is折腾. For the busy urban OLs (office ladies), there's never enough time to exercise during the day. In fact, we might as well exercise before bed. A little折腾before bed not only helps you slim down but also lets you sleep better. Let's take a look at what kind of bedtime exercises can help reduce waist size!
Hand-knee leg lifting
4、Hand-knee leg lifting
Action: Kneel on the bed, hands supporting the ground. Slowly lift and extend your right arm and left leg to the highest point, then slowly lower them back to the starting position. Then switch to the left arm and right leg. Keep your head and spine in their natural state. The height can be gradually increased, exhale when lifting. Repeat 10 times.
Small tip: This action is relatively difficult. You can start by slowing down the movements,
Single-player games mainly focusing on maintaining balance. After some time, the movements will become more standard.
After completing these four sets of actions, lie down and relax, adjust your breathing. After a month, say goodbye to your belly fat!
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