Whether you are overweight or just looking to tone specific areas of your body, these two exercises are perfect to do before bed. Use them as a bedtime routine to continue your fitness journey without any mental burden!
Exercise 1
Instructions:
Lie flat on your back with your legs together and slowly lift them up until they are at a 90-degree angle to your body. Slowly lower them back down (keep your knees straight and do not use your shoulders or arms to assist) until they are about 30 centimeters above the bed. Hold this position for 1 minute and repeat 10 times.
Note:
Start with a hold time of about 15-30 seconds and gradually increase it to 2 minutes.
Effects:
This exercise can help reduce the size of your knees, lift your buttocks, strengthen your waist, and eliminate excess fat in the lower abdomen and stomach.
Exercise 2
Instructions:
Lie on your back with your knees slightly bent and your hands behind your head (inhale). Slowly lift your body off the bed, exhale and tighten your abdomen. Hold for about 10 seconds at the highest point, then slowly lower your body back down. Repeat this exercise 20 times.
Effects:
This set of exercises can help shape your waist, eliminate excess fat in the abdomen, and achieve weight loss and fitness goals.
