2 sets of movements before bed! Quickly slim down your belly and legs

For many people, a protruding belly and firm calves are long-cherished dreams. How can one successfully slim down the belly and legs? You might as well spend some time before going to bed every day to do the following super simple exercises, which can help you lose weight in your belly and legs quickly and effectively. You will see the results if you stick to it for a period of time.

In order to prevent pot belly, in addition to controlling diet, moderate exercise and body shaping are also very important.

4 tips to help get rid of belly fat

Step 1. Straighten your knees and bring them together. Slowly lift your legs until they are at 90 degrees to your body. Hold for 10 seconds, then slowly lower them. (Photo provided by 39 Health Network)

Step 1

Relax your body and lie flat on the ground. Keep your knees straight and together, and slowly lift your legs up until they are at 90 degrees to your body. Hold for 10 seconds, then slowly let go. Repeat this movement 15-20 times a day.

Step 2, bend your knees together, slowly lift your body until your shoulders leave the ground, and touch your right knee with your left hand. Then, touch your left knee with your right hand as you raise your body again. (Photo provided by 39 Health Network)

Step 2

Lie flat on the ground with your head and shoulders on the ground. Bend your knees together, slowly lift your body until your shoulders leave the ground, and touch your right knee with your left hand. Then, touch your left knee with your right hand as you raise your body again. Repeat this movement 10-15 times a day.

Step 3 Take a deep breath and start exhaling slowly. Hold your breath halfway through exhaling, then tighten your abdomen, straighten your chest, and then exhale slowly. (Photo provided by 39 Health Network)

Step 3

Return your body to the starting position and relax your whole body. Take a deep breath and start exhaling slowly. Hold your breath halfway through the spit. Then tighten your abdomen, straighten your chest, and exhale slowly. Repeat this movement 25-30 times a day.

Step 4, twist your body to the left and touch your left knee with your right elbow. (Photo provided by 39 Health Network)

Step 4

Place your right leg on the ground, keeping it upright. Lift your left leg with your thigh parallel to the ground. Then lightly clench your fists, twist your body to the left, and touch your right elbow to your left knee. Then switch to the opposite direction and repeat this set of movements 10-15 times a day.

4 ways to get rid of elephant legs

Step 1, lift your legs as much as possible! Hold this position for a few seconds, until your feet feel tired. (Photo provided by 39 Health Network)

Step 1

Lift your legs as much as possible! And hold this position for a few seconds, until your feet feel tired.

Step 2, slowly lift your foot and hold this position for a few seconds, then slowly lift your calf until it is at the same height as your thigh. (Photo provided by 39 Health Network)

Step 2

Slowly lift your foot and hold this position for a few seconds. Slowly lift your calf until it is at the same height as your thigh. Hold this position for 30 seconds before retracting your leg. Do 10-15 times as a set of exercises. After completing a set of exercises, you may gradually increase the amount of exercise.

Step 3, lie on your back, place your hands under your hips, bend your knees, and cross your ankles. (Photo provided by 39 Health Network)

Step 3

Cross your legs at the ankles and bend your knees. Lie on your back with your hands under your hips, knees bent, and ankles crossed.

Step 4, lift your legs, stretch your knees and cross your feet toward the ceiling. (Photo provided by 39 Health Network)

Step 4

Lift your legs and stretch your feet toward the ceiling with your knees crossed. Lift and extend your knees as far as possible to contract your thigh muscles. Do 1-3 sets of 15-20 reps.

Source: 39 Health Network www.39.net

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