12 exercises to do before going to bed to lose weight best

　　Exercise before bed is the best way to lose weight

　　Recent studies have proven that proper exercise before going to bed has the best weight loss effect. This means that as long as we use the half hour before going to bed to do some small exercises, we can achieve the best weight loss effect!

　　Why is this? Stay away from fat which is decomposed during sleep. When we enter sleep state, the body can consume 30% of the basal metabolism. Doing some simple stretching exercises before going to bed can improve the body's fat burning efficiency, improve sleep quality, up your body's functions, relieve stress, and significantly improve weight loss results. Not only that, if you can ensure 8 hours of adequate sleep, your immunity will be enhanced, so you will lose weight faster and more easily. healthy。

　　According to the latest weight loss research in Japan, you only need to use 40 seconds before getting up every day to do muscle stretching exercises centered on the upper body in bed, which can improve body flexibility and prevent muscle stiffness. In the evening, use 3 minutes and 30 seconds before going to bed to do stretching exercises centered on the lower body. There is no need to spend a lot of money or refuse any delicious food. Make weight loss a daily habit.

　　Exercise before going to bed is mainly low intensity. As we all know, we should not engage in strenuous exercise that is too intense before going to bed, because this will make us so energetic that we cannot fall asleep! And for weight loss, it is difficult to achieve the intended effect. Considering the need to ensure 8 hours of sleep, everyone should adjust their habits and go to sleep around 11 o'clock. As for exercising before going to bed, the editor recommends that you start at 10:30, so that you can sleep until dawn in a leisurely manner.

　　What kind of exercise can you do before going to bed to lose weight?

　　1. Cat stretch

　　This action requires girls to kneel on the bed and support the bed board with both hands. Then start to draw in your abdomen, lower your head, and then stop when your body forms a round shape. Take 3 deep breaths. Then relax your body, arch your back, look up at the ceiling, maintain this position and take 3 deep breaths. Finally return to the original position and repeat 3 times.

　　2. Sit cross-legged on one side and press down on the body

　　Sit in a sitting position with your legs straight, bend your left leg close to your body, put your ankle close to the inside of your right thigh, straighten your arms, and lean your upper body forward until your hands are holding your right toes and your chest is close to your thigh. Continue for 10-15 seconds. Repeat 10 times.

　　3. Air cycling

　　The reason why aerial cycling exercise can reduce belly fat is because when the legs are moving, the strength of the waist and abdomen must be used. The more the movements are in place, the more impact on the waist and abdomen. exercise The more powerful it becomes. However, you should also be careful not to exercise too much, and it is best to do this before going to bed, as the effect will be better. Lie on your back on the bed or mat, then lift your legs, keeping your upper body close to the ground, and then bend your knees with your feet, alternately simulating the action of riding a bicycle, about 30-50 times each time. If you're just starting out, place a pillow under your hips for support. When doing the movements, pay attention to keeping the insteps straight and don’t move too fast. Slowly complete the movements and feel the muscle changes in the abdomen and legs.

　　4. Waist and abdominal slimming exercises

　　Lie on the bed on the left side of your body, with your feet together and your knees bent. Use your left arm to support your upper body, and place your right hand in front of your abdomen to maintain balance. A blanket can be placed over the right leg to add pressure. Keep your feet together and lift off the bed, spreading your legs to form a diamond shape. Recovery begins with posture and relaxation. Do two sets of 12 reps each. Then switch to the right side and do two sets of 12 times each. Can train buttocks and thighs.

　　5. Mermaid Yoga

　　Lie prone on the bed, slowly lift yourself up with your hands, open your palms, and tilt your head back. Straighten your legs and lift them up, with your head close to your feet and your feet close to your head. Hold on for 2 minutes at a time. It is absolutely effective. It can be used to slim down the face, waist, belly, thighs and calves. It is a good whole-body weight loss exercise. MMs, please persevere!

　　6. Goldfish tail wagging

　　This action is very effective in stimulating the erector spinae muscles. Lie prone, bend your arms with both hands, touch the back of your hands to your forehead, control the core strength of the body, let the upper body and lower limbs leave the ground at the same time, control for 2-3 seconds and then relax. You can also stretch your arms forward or hold them behind the body, and you can clearly feel the stretch of the abdominal muscles and the tension of the low back muscles.

　　7. Stretch the knees to slim down the thighs

　　Lie on the bed, stretch your back, face directly upward, bend your knees, put your feet on the bed, and make the angle between your thighs and calves less than 90 degrees. Then slowly raise your right leg, straighten the knee, connect the calf and thigh in a straight line, and the sole of the foot is perpendicular to the leg. Use both hands to hold the inner side of your right knee in place and straighten your arms. Slowly bend your right knee so that your calf and thigh are at 90 degrees. At this time, your thigh is slightly retracted toward your upper body. Your arms are naturally bent, but the soles of your feet are always at right angles to your calf. Then lift it straight again and repeat it back and forth 4 times. Pay attention to exhaling when straightening.

　　8. Fang waist tightening action

　　Kneel down on the bed with your knees and hands, keep your waist and buttocks strong, lift your right leg upwards, bend your knees, and put your feet up in the sky, hold it for a few seconds and then resume the starting position. Do two sets of 12 reps each. Can train the buttocks and waist and abdomen.

　　9. Turn over frequently in bed

　　When we are still struggling in bed, we can turn over in bed. First, girls should lie on their sides, stretch out their arms from behind, open their palms, and bend their knees. When turning over, your head and knees should face in opposite directions. After turning over twice, let the head also participate in the rotation. Let your head turn with your arms, then slowly move in the opposite direction. Repeat 10 times, then switch sides.

　　10. Knees to chest

　　This step is also to lie on your back on the bed. The difference is that you straighten your legs, then 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 slight burning sensation in your legs. Keep this action for 8 seconds. On the basis of this movement, raise your head and bring your forehead toward your knees. Hold for another 8 seconds, then switch to the other leg and do 3 times on each leg.

　　11. Right angle type

　　In yoga, this posture is called the right-angle pose. When you inhale, control your body to bend forward, so that your upper body and lower body form a right angle. Hold your hands together and stretch above your head. When you exhale, slowly relax your body and return to an upright state.

　　12. Twist the spine

　　First, girls lie on their backs on the bed, with their knees bent, their feet on the bed, and their arms stretched out on both sides of the body. Then lean your knees to the left, Eye Looking to the right, shoulders pressed against the bed. Then keep your upper body relaxed. Finally, keep this action for 5 seconds, then switch to the right. Just do 3 times on each side.

　　As a final reminder, exercise time before going to bed should not be too long, within 15-30 minutes. The purpose of exercising before bed is to ensure a more effective sleep quality, so as to improve body function and accelerate weight loss. If it lasts too long, it will disrupt the body's biological clock, which will not only affect the quality of sleep, but also the weight loss effect will not be obvious.