Life is all about movement, and for women who want to lose weight, exercise is the way to go. But for busy city girls, finding time to exercise during the day can be a challenge. However, why not consider exercising before bed? Not only can it help you lose weight, but it can also help you sleep better. Let's take a look at some bedtime exercises that can slim your waist!
1. Supine Hip Bridge
Move: Lie on your back on the bed, bend your knees, and place your hands by your sides. Press your heels into the bed and slowly lift your hips off the bed, then slowly lower them back to the starting position. Repeat this 10 times. You can gradually increase the height of the lift based on your ability. If you want to add more difficulty, you can practice with one foot on the ground or add weight to your abdomen (e.g., by placing a pillow or book).
Tip: This exercise primarily targets the hips and tightens the glutes, so it not only slims the waist but also lifts the buttocks!
2. Prone Shoulder Lift
Move: Lie face down on the bed with your arms extended in front of you. Slowly lift your upper body as high as possible, slightly lift your head, and then slowly lower back to the starting position. Keep your abdomen and below in contact with the bed and avoid excessive force. Repeat this 10 times.
Tip: This posture is similar to a yoga pose called Upward-Facing Dog. If it's difficult to extend your arms straight forward, you can place your arms at your sides, parallel to your shoulders.
3. Side-Lying Leg Lift
Move: Lie on your side with your left hand supporting your head and your right hand supporting your body in front of you. Lift your right leg to the side while keeping your left leg curled up. Make sure your body is straight, with your toes pointing down and your heels up. Perform the movement slowly. If you feel soreness in your hip after doing the exercise, it means you're doing it correctly. Repeat this 20 times for each leg.
Tip: This is the most common exercise, but sticking to it can be very effective! Additionally, after completing 20 repetitions, you can lightly tap the sore areas with your hand to relax the muscles.
4. Hand-Knee Leg Lift
Move: Kneel on the bed with your hands on the ground. Slowly lift and extend your right arm and left leg to the highest point, then slowly lower back to the starting position. Then switch to your left arm and right leg. Keep your head and spine in a natural position. You can gradually increase the height of the lift and exhale as you lift. Repeat this 10 times.
Tip: This exercise is a bit more challenging. Start by performing the movement slowly and focus on maintaining balance. After practicing for a while, the movement will become more standard. After completing the four sets of exercises, lie down on the bed to relax and adjust your breathing. After one month, you can say goodbye to your little belly!
