The exercise is divided into 3 groups. If you are a diligent person who wakes up at dawn, practice the first group of movements; if you are a bed lover who likes to sleep late, then practice the third group.
The first group (design time is 15 minutes)
- Overall shaping
Stand on the side of the bed, support your right hand on the edge of the bed, straighten your legs, lift your chest, look up, straighten your back, place your left arm on your left leg, lift your left leg up, and support your right arm firmly, keep this position for about 30 seconds , then lower the leg and relax to restore. Practice 3 times on each side.
- Slim thighs
Stand one step away from the bed, then place your right calf on the bed, straighten your upper body, and put your hands on your hips. Slowly bend your left knee forward, pause for a while and then restore. After 15-20 reps, switch sides.
- Breast enhancement
Bend over, place your palms on the edge of the bed, keep your shoulders and arms vertical, draw in your fingertips, extend your elbows, straighten your legs, support your feet on the ground, keep your legs, back and head in a straight line, and bend your arms slowly. It is best to let the head touch the bed surface, then return to the original position, and do 8-12 times.
- Shape the back muscles
Squat in front of the bed, gently place the shoulder blades and head on the bed surface (a pillow can be placed under the head), straighten the legs, keep the upper body and the legs in a straight line, hold the hands together and put the head under the head, keep this position for 90 minutes , relax for 30 seconds, then hold for another 60 seconds. For those who are trained, each time is 60 seconds, and each time should raise one leg about 3 cm.
- Develop the triceps
Sit on the edge of the bed, support your hands on the edge of the bed, support your body with your arms close to your body, place your feet on the ground, move your hips away from the bed, move your upper body and head in a straight line as much as possible, and keep your knees and buttocks on the same line as possible. The angles are all 90 degrees, and the arms are slowly bent and then restored. Do 8-10 times, take a break, and then do 5-10 times.
- Flexible limbs
Stand about 1 meter away from the bed, with the left side of the body facing the bed, the right foot on the bed, the right shoulder sinking, the left arm above the head, bending to the right, maintaining this position for 30 seconds, then change to another Do it on one side. Practice 3 times on each side.
The second group (design time is 10 minutes)
- Shape legs
Lie on your back on the bed, bend your knees, place your feet flat on the bed, and place your arms by your side. Slowly raise your hips until your thighs are in line with your upper body. Note: The scapula cannot be lifted off the table during the movement. After that, the back is slowly restored, and it is dropped together for 1 time, doing 15-20 times, and doing 3 sets.
- Lose fat and thin belly
Lie on your back, arms by your sides, knees bent. Then straighten the left leg and raise it to keep a distance of about 20 cm from the bed surface. At the same time, bend your right knee toward your chest. Note: Do not drop your left leg during the movement. Then switch sides and do it again. Alternate legs to practice 20-30 times, take a break and then do it again.
- Slim waist
Lie on your left side with your legs straight. Support the right arm in front of the chest, straighten the left arm upward, rest the head on the arm (you can also place a pillow between the head and the arm), and lift the upper body by the strength of the abdominal muscles. Put your weight completely on the mattress. Do 8-12 reps on each side. Switch sides after a short rest.
- Carving the lower body
Lying on the left side, a pillow can be placed under the neck for support. Use your abdominal muscles to lift your legs, then slowly restore them. Action essentials, do 8-12 times on each side, and then switch sides after a short rest.
- Beautiful buttocks in US stocks
Lie on the left side, support the right arm in front, bend the knee to the hip joint at 90 degrees, lift the right leg up, and then slowly fall. Do 20-25 reps on each side.
- Tight shoulders and breast enhancement
Knees bent, arms stretched forward, hips raised. Press your shoulders to the bed surface, straighten your back, hold this position for about 30 seconds, and then slowly relax.
The third group (design time is 5 minutes)
- Stretch your limbs
Lie on your back, stretch your arms above your head, fully stretch your body, and at the same time, stretch your right arm and left leg in two different directions. The action should be slow and in place, hold the stretched position for about 30 seconds, then switch sides and do it again.
- Refreshing the mind
Lie on your back, bend your knees against each other, straighten the nape of your neck, clasp your hands behind the popliteal fossa of your right knee, and pull your knees toward your chest. Keep your back straight when you stretch, hold for about 3 seconds, then switch sides and do it again.
- Roll the back
Lie on your back with your knees bent, wrap your arms around your knees and pull your knees toward your chest, look up, and round your back, then roll back and forth and rock left and right for about 60 seconds.
- Twist the body
Lie on your back, spread your arms out to the sides, and bend your legs together. Lean your legs to the right, look left, and keep your shoulder blades close to the bed. To increase the intensity, use the right hand to press down on the knee to bring it closer to the bed surface. 30 seconds on each side, alternating sides.
- Bend your knees and stretch your hips
Lie on your back, bend your left knee, spread it out, rest your left foot on your right knee, and straighten your arms above your head, hold for 30 seconds and then switch sides. It should be noted that you should warm up for 3 minutes before practicing the first and second sets of movements, practice once every other day, and do 1-3 sets of movements together on weekends. As long as you insist, I believe that you will also have a beautiful curve and a slender figure when you walk out of the bedroom.
Tips: For more knowledge about bedroom workout, home fitness, outdoor fitness, office workout, etc., please pay attention to: gtehy.com, to provide you with comprehensive and professional weight loss workout plan at home, best exercise to lose weight at home and other knowledge.
