A few small exercises before going to bed to lose weight and help you sleep

　　“I want to exercise and lose weight, but I don’t have time.” In fact, every day sleep Now is an excellent time to exercise. The editor teaches you 4 weight loss actions before going to bed. You can lose weight even while lying in bed. Girls, hurry up and learn it. You no longer have to worry about not having time to lose weight every day!

　　Action 1: Lie on your stomach and stand up

　　1. Lie prone on the bed with your feet straight and hip-width apart.

　　2. Stretch your hands toward your head, shoulder width apart, and inhale.

　　3. While exhaling, lift your hands and feet at the same time, lift your chest, and hold for 15 to 20 seconds.

　　Tip: Don’t think that the higher you lift your limbs, the better. Excessive bending will not help us protect the spine and will not be effective. exercise To the back muscles, use core control to maintain this movement.

　　Action 2: Pillow Shoulder Bridge

　　1. Prepare a thin pillow, lie on your back with your knees bent, place your hands on both sides of your body, and hold the pillow between your legs.

　　2. Inhale, lift the hip joint upward until the body is in a straight line, and tighten the buttocks.

　　3. Exhale and lower, repeat 6 to 8 times.

　　Tip: When lifting the hip joint, be slow and even, keep the hips not higher than the chest, and keep the pelvis straight. Tighten your back, buttocks and inner thighs. The force point of the movement is your waist and abdomen. Do not use the power of your feet to raise your body. The function of holding a pillow is to maintain left and right balance and prevent the body from shaking during the movement.

　　Action 3: Kneeling Bow Pose

　　1. Kneel in a kneeling position with your knees as wide as your hips, place your feet on the bed, stretch your body upwards, and inhale.

　　2. Exhale, stretch your body backward, lift your chest, and straighten your hands to grasp your heels.

　　3. Tilt your head back, face toward the ceiling, hold for 15 to 20 seconds, inhale, and raise your head.

　　Tip: When leaning back, tighten your abdomen and buttocks. Don't lean your head back too much or try to stretch up. Keep your hip joints open. If this movement comes easily to you, try flattening the tops of your feet to increase the intensity of the stretch.

　　Action 4: Cat stretch

　　1. Kneel at four points, with your knees as wide as your hips and your back parallel to the ground.

　　2. Inhale, slowly move your hips back, bring your body closer to your heels, draw your abdomen toward your thighs, and extend your arms forward.

　　3. Exhale and restore, repeat the action 6 to 8 times.

　　Tip: Move slowly, keep your neck and back in line when stretching, and don't slump your waist.