Many people are very concerned about their body shape, and fat people will do a lot of exercises to lose weight. Among the weight loss exercises, some actions reduce the abdomen, and some actions reduce the legs, so you can It’s up to you to choose the movements for the parts you want to reduce. So, what are the effective and quick abdominal weight loss exercises in bed? Let’s take a look below!

The first step: Lie on your back and raise your legs

Lie on your back on the bed or a yoga mat, with the palms of your hands Place it down on both sides, bring your legs together and lift your legs upward at 90 degrees, back and forth 20 times.

Note: Mainly use the abdomen to exert force. Breathe through the nose during the exercise and do not hold your breath.

Function: Exercise abdominal strength, reduce excess abdominal fat and fat, and achieve the effect of slimming legs at the same time.

Second move: Cycling in the air

Also lie on your back on the bed or on a yoga mat, put your hands on both sides, and slowly pedal your legs like a bicycle. The insteps of your feet will collapse when you go up and down. straight. After doing 20 reps, do another set in the opposite direction.

Note: Do it slowly and keep your breathing calm.

Function: Exercise the strength of the abdomen and legs to achieve a slim waist and beautiful legs.

The third move: handshake and foot stretching

Lie on your back on the bed or on a yoga mat, tuck your chin slightly, relax and sink your shoulders, open your left leg on the left side, and stretch your left hand Go out and grab your toes. Continue for about a minute, then switch to the right side.

Note: Keep your back and legs as close to the mat as possible. It doesn’t matter if you can’t grasp your toes. Just try your best. Be careful to prevent overuse and sprained muscles.

Effect: Reduce the fat on the waist and thighs. If you insist on doing it, your calves will become thinner and your body will become softer.

The fourth move: Half Butterfly Pose

Sit on the bed with your legs apart, straighten your left leg, bend your right foot, put the foot plate on the inner thigh of your left leg, and use your waist hard Lower your upper body and put your hands in front for support. After you are fully adapted, you can add twisting and side bending postures

Note: Be sure to use the strength of your waist and keep your legs as close to the ground as possible.

Function: In addition to squeezing away the fat on the abdomen, it is also very beneficial to the spine and internal organs

The fifth move: seal pose

Lie on the bed or On the yoga mat, straighten and open your legs to shoulder width, place your hands on the ground in front of you, and support your upper body.

Pay attention to details: hold your head high, open your shoulders, and keep your elbow sockets facing each other

Effects: enhance breasts and buttocks, smooth the lower abdomen

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The sixth move: Half Fish King Twist

Bend the left knee, fold the calf and thigh, bend the right knee, put the right leg on the outside of the left thigh, and turn the upper body ninety degrees to the right , the left armpit is pressed against the right knee

Function: Squeeze abdominal fat, increase waist flexibility, stimulate internal organs and promote pelvic blood circulation.