Many women know that menstruation is a good time to lose weight. Indeed, weight loss is a hot topic for women, and they try all sorts of methods throughout the year. Losing weight during menstruation is a good option. Besides diet, exercise is also a safe and effective method. Here are four recommended exercises to help you lose weight quickly during your period. Let’s get moving!
Walking backwards to lose weight
The backward walking method is a popular weight loss method favored by many people in cities. The specific exercises are as follows:
Hands on hips
Place your hands on either side of your waist, with your thumbs behind and your four fingers in front (or vice versa), and walk backward. This method makes it easy to maintain your center of gravity and balance, and is relatively safe. The disadvantage is that the upper limb movement is small and the speed is slow. It is suitable for the elderly, those with multiple illnesses, or beginners.
Shoulder swing and arm swinging style
The proper swinging motion of the shoulders and arms while walking backwards, along with the coordinated swinging of the hands, allows all the major joints in the body to move, achieving overall coordination and balance. This exercise is suitable for those who want to lose weight by walking backwards.
Elbow-bent fist
Clench your hands tightly, bend your elbows, and coordinate your body during the movement. This posture can reduce resistance and increase speed, and is suitable for skilled backward runners.
Wall-mounted weight loss
Stand back-to-back against the wall, with your head, buttocks, and feet completely pressed against it, leaving as few gaps as possible. Keep your head up, chest out, and eyes looking into the distance. Stand on your toes and hold this position for five minutes!
Do sit-ups to lose weight
Straighten your legs and keep your body in a straight line. Use your abdominal muscles to slowly lift your upper body to a 45-degree angle. At this time, make sure your legs and feet do not move and remain firmly pressed against the bed or the ground.
Air cycling for weight loss
Raise your legs to a 90-degree angle with your upper body, and then move your legs back and forth in the air as if riding a bicycle.
After finishing, stretch your legs up, minimizing contact between your body and the bed and the ground. Ideally, you should only support yourself with your head and shoulders, and hold this position for five minutes.
Leg lengthening method
Lunges
Assume a lunge position with your hands on your hips and legs as wide and downward as possible. Once you feel a stretch in the muscles on the back of your thighs, relax and repeat.
Knee press
Step your left leg out to the left, straighten it, and point your toes upward. Bend your right knee and press your thigh down, keeping your waist straight and shifting your weight to the bent leg side.
Bending over to switch legs
Step your left leg out to the left, straighten it, and point your toes upward. Bend your right knee, bend over and lift your hips, trying to bring your chest to your left leg and shift your weight to the bent leg side.
Hug and switch legs
Lie flat on the mat with your right knee bent forward and your left foot placed on your right thigh. Extend your left hand between your legs and hug your right leg with both hands. Repeat on the other side.
Lying flat with legs up
Lie flat on the mat, support yourself with one leg, hold the other leg with both hands, and try to straighten it as much as possible towards your body.
