How to do yoga to lose weight at home

In recent years, yoga has gradually become the preferred weight loss method for people who want to lose weight, especially for those who stay at home every day. Are you sad watching the fat on your body growing little by little? How to lose weight while staying at home all day? Don’t worry, move yoga to bed, practice it every day, and you can still lose weight even if you stay in bed. Try the homegirl slimming yoga, which allows you to lose weight easily at home.

So what should we do specifically?

1. Lie on your back and stretch your legs

Lie on your back in bed with your legs together, then lift and straighten one leg, grab your ankle with both hands and pull it towards your chest, exhale and inhale slowly, maintain natural breathing for 15-20 seconds, then put your leg down. Repeat the movement alternately with the left and right legs, and do 3 sets.

2. Stretch the pelvis

Lie on your back with your legs together and toes pointed. Fold one leg and hold the ankle with both hands to bring it toward your chest. Breathe naturally for 15-20 seconds and repeat 3 times. Then repeat with alternating legs. This exercise can strengthen the pelvic muscles and reduce inner thigh fat.

3. Seated side stretch

Sit on the bed with your right leg straight and your left leg bent and against your hip. Then grab your right toes with your right hand, raise your left hand up, tilt your upper body to the right, and look up.

4. Bridge pose

Lie on your back with your legs shoulder-width apart, bend your knees, and place your feet at the bottom like the letter "11". Then lift your hips off the bed, stretch your hands straight down and clasp them together, while lifting your chest. Gently lift your chin and look up at the sky.

5. Twist

Sit on the bed with your back straight and legs stretched out. Then bend your left leg and place your left foot on the right side of your right leg. Support your body with your left hand behind you, grab your left ankle with your right hand, and twist your body to the left and back.

6. Cat Pose Variation

Kneel on the bed and hold the bed frame with both hands. Then lean your body forward, lift your hips off your legs and upward, without letting your chest touch the ground, to form a cat pose and stretch your muscles. Then slowly expand your chest toward the ground, opening and closing your shoulders to help blood circulation in your spine. Finally, relax and let your waist and shoulders drop.

7. Dance

Hold the bed frame with one hand, then use your other hand to grab the ankle of the same-side foot and lift that leg up. Lean forward slightly and lift your legs as high as possible.

8. Push-ups with hips and legs squeezed

Kneel on the bed, open your arms shoulder-width apart, and place your hands on the bed frame with your wrists and shoulders in a straight line. Cross your legs and center your body on your pelvis. Exhale, bend your elbows, and bring your chest toward the bed frame. Exhale and return to the original position, straightening your elbows. Repeat 15-20 times and do 3 times.

9. Leg lift sit-ups

Lie on your back with your legs together on the bed frame, with your knees at a 90-degree angle. Make fists with both hands and place them between your chin and collarbone. This will allow you to focus more on your abdomen during exercise. Inhale and lift your upper body as high as possible. Exhale slowly and lower your torso. Repeat 15-20 times for a total of 3 rounds.

10. Lift your legs up and down

Lie face-down on the bed with your pelvis on the bed and your legs outside. Open your legs to hip-width apart and point your toes straight. Use the strength of your waist, hips and legs to lift your legs and keep breathing naturally for 10-15 seconds. Then let it go. Repeat 3 times. The legs should be lowered slowly, and do not lower them to the ground at once. Lift them in the air three times and then slowly lower them. If you find it difficult, start by lifting one leg.

11. Prone side leg raise

Lie prone on the bed, bend your elbows, palms down, support your body with your forearms and toes, pull your stomach inward, and make sure your head and spine are in a straight line. Breathe naturally for 20 seconds while maintaining the movement. Do this 3 times. Then lift one leg to the side, hold the movement and breathe naturally for 20 seconds, and do it 3 times. Repeat alternately with your left and right legs.

Yoga before bed does not require you to do some difficult movements, but uses yoga to relax your mind and body, and comb your body from the inside out. Of course, it can also improve sleep. The specific steps are as described above. In daily life, you should develop good living and eating habits, and focus on exercise.