Female students' weight loss exercises before bed

Many people think that you should sleep at night and not exercise. In fact, this is a wrong concept. If you can do some reasonable exercises before going to bed, it can not only promote people's sleep, but also achieve a certain degree of weight loss. Of course, there are many kinds of weight loss exercises suitable for female students before going to bed. Here are some effective exercises for losing weight before going to bed!

1. Lift your legs and turn around

Step 1: Sit upright on a yoga mat, keep your upper body straight and lean back, support yourself on the mat with your elbows bent, and lift your ankles to the same height as your knees.

Step 2: Stretch your legs straight and lift them up, rotating them clockwise. Inhale and exhale in rhythm with the rotation, adjust your breathing, repeat 5 times, and then rotate them counterclockwise, also repeating 5 times.

Tips: This set of movements can exercise the abdominal muscles and waist, and strengthen the tight lines of the thighs. But be careful to keep your upper body and hips stable and don't shake. It is not suitable for people who have injured their coccyx or waist.

2. Spine Rolling

Step 1: Keep your knees close together and lean your upper body backward. Inhale, lift one leg, tighten your abdomen, and stretch your arms forward.

Step 2: Keep your upper body leaning back and support your elbows on the ground. Inhale and exhale, use your abdominal force to slowly pull your upper body back from the floor. Repeat 10 times, then switch feet and do 10 times.

Tips: This set of movements is similar to sit-ups. While exercising your abdominal muscles, it can also effectively slim your arms. Keep your upper body and cervical spine in a straight line, and increase your strength gradually to avoid injuring your neck or waist. However, it is not suitable for people with lumbar injuries or spinal slippage.

3. Mermaid Yoga

Step 1: Lie face down on the bed, slowly support yourself with both hands, open your palms, and tilt your head back.

Step 2: Stretch your legs straight and lift them up, with your head towards your feet and your feet close to your head. Do this for 2 minutes. It is absolutely effective.

4. Bend your waist

Step 1: Kneel on the yoga mat, put your legs and ankles together and diagonally on one side, with your buttocks on the ground, upper body straightened and abdomen contracted, left hand straight up, and right hand slightly bent to touch the ground.

Step 2: Keep your palm on the ground, and use your other hand to press down to the side along with your upper body. Do this 5 times on each side. Move your ankle to the other side and do this 5 times on each side.

Tips: This set of movements can exercise the waist, arms and oblique abdominal muscles. If you have degenerative arthritis or bad knees, you can do it on a chair instead.

5. Side-lying twist

Step 1: Lie flat on the ground, bend your left foot, and bring your foot as close to the base of your thigh as possible.

Step 2: Lightly touch your left knee with your right hand, move your left foot to the right side of your body, and straighten your left hand and place it flat on the ground.

Step 3: Look at the front of your left hand, press your left foot down and close to the ground with your right hand, with your shoulders on the ground, stay for 1-5 minutes, then change feet and repeat. During the process, you can take deep breaths and exhale to adjust your breathing rate.

Tips: It is recommended to do twisting exercises before going to bed by lying down directly. During the twisting process, you can stretch the cervical spine, back, and side waist muscles. At this time, deep breathing can help clear the respiratory tract and help the body enter a resting state.