How to exercise before going to bed for the best weight loss effect

　　1. Lie on your back and turn your hips

　　Lie on your back on the bed, grab the edge of the bed above your head with both hands, and rotate your hips to the left to the maximum limit. Stay there for a few seconds and then return to normal. Turn the body to the right again to the maximum limit. Practice 15-20 times on each side. Keep your upper body still during the exercise.

　　2. Lift your legs against the wall

　　It is best to straighten your legs against the wall, at a 90-degree angle to your body. If you feel numb, put it down for a while, otherwise the numbness will continue and you will get cramps. This trick can effectively eliminate edema, and can also play a very good role in relieving varicose veins that appear after standing for a long time during the day.

　　3. Bend your knees and hug your legs

　　Lie on your back with your arms straight at your sides. Bend the left leg and raise it, inhale, hold the left knee joint with both hands and lean it toward the chest, lift the upper body, Eye Look to the left. Exhale and return to action. Repeat the exercise with your right leg. Exercise 20 times on each leg. Then bend your knees and practice 10 times.

　　4. Lie on your back and lift your buttocks

　　Lie on your back, bend your knees, keep your knees together, and place your feet slightly hip-width apart. Keep your arms straight, palms down, by your sides. Inhale, lift your hips and waist, and support the ground with your legs and shoulders. Exhale, slowly lower your hips and waist, and repeat the exercise for more than 20 times.

　　5. Horizontal lacing method

　　Spread your legs horizontally to both sides and rest for about 10 minutes.

　　6. Supine pedaling

　　Lie on your back, lift your legs up, and alternately pedal with force. Keep breathing naturally, it is best to straighten your feet when practicing, and repeat the exercise 100 times with your left and right legs. After you are proficient in this action, you can increase the difficulty. Hold the area below the waist with both hands, let the entire lower body hang in the air, and then perform the pedaling action.

　　7. Lie flat and hold your buttocks

　　When lying on your back, bend your feet and open them as wide as your shoulders. Slowly lift your buttocks up and keep them in a clamped state. Keep your buttocks raised for about 5 seconds. It is best if it lasts longer. Slowly lower your buttocks, return to the original action, and repeat.

　　8. Scissors and forks

　　Face up, lie on the bed, put your hands on your sides, palms facing down, straighten your feet and lift them up, straighten them as hard as possible, open them to the outside, and then bring them together. When you put your feet together, cross your feet and squeeze the inner thigh muscles against each other. If you do it back and forth 30 to 50 times, you will be very tired and it will be effective.

　　9. Flat abdominal movements

　　Lie flat on your back with your hands flat beside your thighs. Inhale, straighten your feet and slowly raise them to a 30-degree position, then breathe normally and count to 30. Slowly put your feet down, exhale, and repeat 5 times.

　　10. Back exercises

　　Lie flat on your back with your hands flat beside your thighs and your feet shoulder-width apart. Bend your feet, raise your upper body slightly, hold your knees with your hands, bring your head close to your knees, count to 30 and then relax.

　　11. Shaking hands and feet

　　Lie flat on your back with your hands flat beside your thighs and your feet shoulder-width apart. Inhale, slowly raise your hands and feet, breathe normally, start to shake your hands and feet slightly, continue for ten minutes, exhale, and slowly lower your hands and feet.

　　12. Upright pass

　　Stand upright, feet slightly wider than hip-width apart, knees slightly bent. Look straight ahead with your eyes and your back straight. Hold a two-pound ball or other object of equal weight with both hands on your hips.

　　Holding the ball in your right hand, straighten your arms and pass the ball to your left hand above your head. Lower your arms back to your hips and resume the up-and-down passing motion. The movements of the arms look like turning windmills. Repeat the passing motion 20 times. Move slowly and don't rely on momentum to move.

　　Don't rely on moving your wrists to pass the ball. Keep your arms, back, and neck straight so that you can pass the ball naturally instead of rolling it.

　　13. Lie on your back and raise your legs

　　Lie naturally on your back on the bed or the floor, with your arms up on both sides of your head, your legs together and do crunches and leg lifts. Your legs can be lifted as high as possible toward your head until your buttocks are lifted. Keep your legs raised for 3-5 seconds and then slowly lower your legs to return your body to the initial state. Repeat this exercise 3-5 times.