10 minutes of pillow yoga to slim down your belly and legs

　　Maybe everyone has different impressions. In fact, pillows have another use, that is, they are used when you sleep You can do yoga with it before! You may be a little confused after hearing this, right? In fact, if you think about it carefully, you will understand that yoga itself is a kind of exercise that can improve the body's self-healing ability, regulate the body as a whole, and heal all parts of the body.

　　And pillows are the most convenient tool in our beds whether we are holding them, sitting on them, pressing them on them, or cushioning them. Why not imagine combining pillows and yoga?

　　The following set of "pillow yoga" can be combined with pillows on the bed before going to bed. It is a soothing "pillow yoga" that can not only shape your body but also help you sleep. You only need to use 10 minutes before going to bed every day to achieve a flat belly and slender legs!

　　The first pose: full locust pose

　　practice:

　　Lie on your stomach with your lower and lower legs at 90 degrees, with the pillow sandwiched between your lower legs. When inhaling, lift your upper body and legs as high as possible off the ground and hold for 4 breaths. Exhale to restore.

　　Fitness expert tips:

　　Leg-clamping pillows can promote the consumption of inner thigh fat, increase back contraction, increase comfort after relaxation, and improve sleep quality.

　　Second pose: boat pose

　　practice:

　　Lie on your back with pillows on your calves. Inhale, raise your upper body and legs, and hold for 4 breaths. Return as you exhale (if you find it difficult, you can use your hands to hold the edge of the pillow).

　　Fitness expert tips:

　　Use the weight of the pillow to strengthen abdominal muscle contraction, reduce fat, and stimulate nerve , has a calming effect and improves sleep quality.

　　The third pose: Leg-stretching pose

　　practice:

　　Lie on your back with a pillow between your calves. Inhale, raise your legs up 45 degrees and hold for 4 breaths. Exhale to restore.

　　Fitness expert tips:

　　Improve the condition of the belly. Strengthen the strength of the spine and help you sleep.

　　The fourth type: inverted type

　　practice:

　　Lie on your back with pillows under your buttocks and your legs upright against the wall. Hold this position for 2-5 minutes.

　　Fitness expert tips:

　　Eliminate calf edema, allow blood to fully flow back to the upper body, treat and prevent varicose veins, and make you feel sleepy quickly.

　　Diet principles for yoga weight loss

　　1. The most appreciated food among yogis is fruit. They believe that fruits contain the highest life force. Fruits are rich in nutrients, can be eaten raw, are easily digested, and provide fast, long-lasting energy throughout the day that is free of toxins. Yogis believe that greens such as lettuce, cauliflower, broccoli, etc. contain the highest life force among vegetables. Yoga emphasizes that food should be as fresh as possible. You should eat more fresh fruit and avoid frozen, processed or processed produce and canned produce. Frozen food is not too bad because the enzymes are still preserved, but canned food has been heated, destroying many of the vitamins, minerals, and enzymes.

　　2. Do not practice yoga when you are hungry in the morning, because the energy consumed by practicing yoga on an empty stomach comes from fat, not muscle. If you practice yoga after a meal, the energy consumed often comes from the carbohydrates you just eaten. The body must be allowed to obtain energy from stored fat in order to maximize fat loss. But please note that fasting does not mean hungry. If you feel hungry, you can drink some liquid food such as milk and honey before practicing. Do not do anything when you are hungry. exercise , otherwise it will cause harm to the body.

　　3. Practicing yoga in the morning can increase the metabolic rate throughout the day. Generally, it takes about 30 minutes.