There is a lot of time in a day, as long as you use it reasonably, you can achieve a very good goal of losing weight. The exercise before going to bed is mainly low-intensity, and it is not possible to do intense exercise with too much intensity, because this will make us invigorated and unable to sleep, and it is difficult to achieve the predetermined weight loss effect.
Raise the shoulders, tuck the abdomen
Lie on your back on the bed with your knees bent and your palms on the mattress near your hips. Inhale and close your abdomen while raising both shoulder blades. After inhaling, start exhaling, lowering both shoulders at the same time. Repeat 10 to 15 times.
cat stretch
Kneeling on the bed, supporting the bed with both hands. Squeeze your belly, head down, and stop when your body forms a circle. Take 3 deep breaths. Then relax, arch your back, look up at the ceiling, and hold this position for 3 deep breaths. The last starting position, repeat 3 times. After lying down for a night, the lower back may become stiff, and this action can give a good relief to the lower back.
Bent at the waist
Sit on your knees on the yoga blanket, put your legs and ankles together on one side, your buttocks are on the ground, your upper body is straight and your chest is closed. Keep the palm on the ground, the other hand presses down to the side along with the upper body, switch sides and do 5 times each, change the ankle to the other outer side, and do 5 times on each side. This set of movements can exercise the waist, arms and oblique muscles. If you have degenerative arthritis and bad knees, you can do it in a chair instead.
knee to chest
Lie on your back on the bed with your legs straight, lift your left leg, and grab your thigh from behind with both hands. Then slowly pull your knees toward your chest until you feel a stretch in your legs and hold for 8 seconds. If this action can be made more difficult after being proficient, on the basis of this action, raise your head and bring your forehead closer to your knees. Hold for 8 seconds and then switch to the other leg and do 3 reps on each leg.
