Overeating during the New Year holidays causes a bulging waist and abdomen. Do fat-burning pillow exercises before going to bed

Do you want to eat endless delicious food during the Spring Festival and eat as much as you can all day? Hurry up and take a tape measure to see if the waist circumference number is increasing! An increase in waist circumference indicates the accumulation of visceral fat. Long-term abdominal obesity will affect your appearance and increase the risk of cardiovascular disease. Before the fat in your body becomes "stubborn grease" that is difficult to remove, take advantage of the time before going to bed to talk to your body and do pillow exercises to speed up the burning of abdominal fat and help you sleep, killing two birds with one stone.

Before going to bed, play some light music in the room and do some stretching exercises while lying on the bed. This can help relieve emotions and stress, enhance the metabolism of excess calories, and effectively control weight and sculpt the body.

In response to this, health yoga teacher Sisii designed 3 yoga exercises on the bed, using pillows as little helpers to assist the movements more effectively, so as to achieve the desired stretching and slimming effects. The advantage of pillow yoga is that it activates the abdominal muscles and stretches the upper back muscles, which can strengthen the core muscles. However, during the movement, the waist and abdomen core, shoulders and arms should be kept stable and not shake with the hip joint movements to avoid sports injuries.

[Trick 1/Pillow-hold abdominal exercise]

1. Lie flat on your back on the bed or on a yoga mat on the ground, with your arms open at shoulder height and your palms touching the ground.

2. Bend your knees and place a pillow or yoga block under your ankles and feet.

3. Inhale from your abdomen and stretch your legs straight up, with the soles of your feet facing the ceiling.

4. Pull your abdomen into your navel and maintain steady breathing.

5. After staying for a while, slowly put your feet down and return to the original position. Repeat the movement without exerting force on the shoulders and neck, with the main source of force being the abdomen.

[Method 2/Pendulum Abdominal Exercise]

1. Lie flat on your back on the bed or on a yoga mat on the ground, with your arms open at shoulder height and your palms touching the ground.

2. Bend your knees and place a pillow or yoga block under your ankles and feet.

3. Inhale in your abdomen and straighten your legs, making your feet and upper body 90 degrees, with the soles of your feet facing the ceiling.

4. Pull your abdomen into your navel and maintain steady breathing.

5. Inhale, grasp the ground with the palms of your hands without leaving the ground, slowly fall to the left side of the body with your feet clamped on the pillow, and move your toes to between your left fingers without touching the ground during the process, and do not let your left hip leave the ground.

6. After staying for a few seconds, slowly return your feet to the original lifted position, and then fall to the right side of the body, keeping your right hip on the ground.

[Third move/Strengthening the core and shrinking the abdomen]

1. Lie flat on your back on the bed or on a yoga mat on the ground, with your arms open at shoulder height and your palms touching the ground.

2. Bend your knees and place a pillow or yoga block under your ankles and feet.

3. Inhale, straighten your legs, make your feet and upper body 90 degrees, with the soles of your feet facing the ceiling and your back stable on the ground.

4. Pull your abdomen into your navel and maintain steady breathing.

5. Lift your hands and head, and stretch them towards your toes as much as possible until your hands touch your toes, feet and lower back. Try to maintain 90 degrees, stay for a few seconds, and then return to the original lying position. Repeated action.