People often complain that they’re too busy with work to lose weight, spending most of their day at work and having no energy to go to the gym. Actually, you can achieve weight loss by making good use of your time before bed and doing some exercises. Want to know how to effectively lose weight before bed?
1. Raise your shoulders and pull in your stomach.
Lie on your back on the bed with your knees bent and your palms pressed against the mattress near your hips. Inhale and contract your abdominal muscles while raising your shoulder blades. After inhaling completely, exhale while lowering your shoulders. Repeat 10 to 15 times.
2. Turn over in bed
Do you linger in bed for a few more minutes after your alarm goes off every morning? Make the most of that time! Roll over in bed and stretch your muscles that have been resting all night. Lie on your side with your arms extended behind your back, palms outstretched, and knees bent. When you roll over, your head and knees should face opposite directions. Turn your head and arms together as you roll. Repeat 10 times on one side. Then switch sides and do it again.
3. Twist your spine
Lie on your back with your knees bent and arms extended to your sides. Bring your knees to the left, look to the right, and keep your shoulders flat on the bed. Hold this position for 5 seconds, then switch sides and repeat. Do 3 repetitions on each side.
4. Cat Stretch
Kneel on the bed with your hands supporting you on the mattress. Tuck in your stomach, lower your head, and hold the position until your body forms a round shape. Take three deep breaths. Then relax your body, arch your back, and look up at the ceiling, holding this position for three deep breaths. Repeat this starting position three times. After a night’s rest, your back may feel stiff; this exercise can provide excellent relief.
5. Knees close to chest
Lie on your back on the bed with your legs straight. Lift your left leg and grasp your thigh from behind with both hands. Then slowly pull your knee towards your chest until you feel a stretch in your leg. Hold this position for 8 seconds. Once you are comfortable with this movement, you can increase the difficulty by lifting your head and bringing your forehead towards your knee. Hold for 8 seconds, then switch to the other leg. Repeat 3 times for each leg.
6. Stand on your tiptoes
After completing the above exercises, you need to do one more small exercise to reduce thigh fat: heel raises. Stand with your feet hip-width apart, toes pointing forward. Then slowly raise your heels and begin to squat down, as if you were sitting in a chair. Hold this position for 3 seconds. Repeat 10 times daily. Don’t underestimate this exercise; with consistent daily practice, the fat on your thighs will gradually decrease.
