Move like this while lying in bed and say goodbye to the "small belly"

If you are too busy to exercise, it doesn’t matter, you will always have time before going to bed. You can try the following waist and abdomen weight loss fitness method in bed.

Supine waist rotation

Lie on your back in bed with your hands grasping the edge of the bed above your head. Turn your waist, hips, and lower limbs to the left so that you are lying on your side. Pause for a moment; then return to the original position. Then turn to the right side and lie on your side, and practice 15 to 20 times on each side. Breathe naturally, and when your waist, hips, and lower limbs turn left and right, your shoulders and arms must not move. This movement can strengthen the waist muscles, eliminate excess fat and reduce fat.

Supine Leg Hug

Lie on your back in bed with your arms straight and your palms facing down at your sides. Bend your left knee and lift it up while inhaling. Hold your knee joints tightly with both hands and bring your thigh as close to your chest as possible. Lift your upper body and look at your left knee. Then exhale, return to the original position, and straighten your body. Then switch to the right leg and do the same movement. Repeat the exercise 20 times. Then do the same movement with your knees bent and repeat the exercise 10 times. It can reduce belly fat and strengthen abdominal muscles.

Supine stretch

Lie on your back in bed, raise your legs, and flex and extend them alternately, similar to riding a bicycle. Breathe naturally and do 15 to 20 times for each leg. It can reduce fat on the waist and abdomen and enhance waist and abdominal strength.

Supine hip lift

Lie on your back in bed, bend your knees, keep your knees together, spread your feet slightly wider than your hips, and extend your arms with your palms facing down at your sides. Spread your legs, move your body's center of gravity to your shoulders, support yourself with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips to return to the original position. Repeat the exercise 20 times or more. It can reduce fat on the waist and buttocks, enhance the strength of the waist and buttocks, and strengthen the waist and kidneys.

Adjusting your sitting posture can help you lose weight

Have you ever thought about incorporating weight loss into your daily life? Some people can lose some fat accumulated in their abdomen simply by correcting their sitting posture and pulling in their stomach and chest. Especially those "sitting" people who have well-proportioned limbs but fat concentrated in the abdomen.

Those office workers who sit at work all year round, bend over their desks for a long time, concentrate too much, and habitually hunch their waists. Over time, they develop an "apple body shape" with a thick waist and bulging belly. Fortunately, this kind of "occupational obesity" is not stubborn. Experts suggest that as long as you adjust your sitting posture and remind yourself to keep your chest up, abdomen in, back straight, and sit like a bell, even if you can't always maintain it, just do it whenever you remember to do it, and you can lose excess fat from your belly.

If you insist on exercising regularly three or four times a week and adjust your sitting posture correctly, you can effectively prevent fat deposition and help you shape a healthy and standard body shape.