Want to keep fit, but don’t have time to go to the gym. Friends who are generally obese want to lose weight, and friends who are partially obese want to get in shape. Let me introduce an exercise suitable for doing while lying on the bed before going to bed. Use it as exercise before going to bed, so that the weight can continue to be reduced without any psychological burden, and it is relaxed. Get fit, start today.

Front of thigh

Action 1:

1. Lift your legs as high as possible and maintain this position for a few seconds until your feet feel tired.

2. Slowly raise your feet and maintain this position for a few seconds. Slowly lift your calves until they are at the same height as your thighs. Hold this position for 30 seconds and then retract your legs. Take 10-15 times as a set of actions. You may wish to gradually increase the amount of exercise after completing a set of actions.

Action 2:

1. Cross your legs and ankles, and bend your knees at the same time. Lie on your back, put your hands under your hips, bend your knees, and cross your ankles.

2. Lift your legs and stretch your knees, lift your crossed feet toward the ceiling and stretch your knees as much as possible to contract your thigh muscles. Take 15-20 reps as a set and do 1-3 sets.

Inner thighs

Action 1:

Clamp the pillow with both knees and squeeze inwards. Sit on the bed, fold the pillow in half, put it between your knees, and squeeze it dozens of times.

Action 2:

1. Hold the pillow at the ankles of both legs and squeeze. Lie prone on the bed, support your chin with your wrists, clamp the pillow with the ankles of your legs, and squeeze inwards with all your strength.

2. Bend your knees and squeeze. The essentials of this action are to squeeze the pillow hard and do 15 times as one set, and it is best to do 1-3 sets.

Calf, ankle

Action 1:

Lift your feet, lift and tighten the toes of both feet one after another. Lie on your back on the bed, place your hands palms down flat beside your hips, lift your legs, and raise and straighten the toes of your left and right feet alternately. The movements of the left and right feet should be performed in the rhythm of "1, 2, "1, 2," and a group of 20-30 times should be performed. ***Do 1-3 times until your calves feel tired.

Action 2:

1. Put a towel on the toe of one foot and pull the towel hard. Sit on the bed with your legs straight, put a looped towel on the toe of one foot, and pull the towel hard with both hands.

2. Lift and straighten your toes. The essentials of this action are to raise your toes and straighten them. Do 6-8 times on one foot as a set; the other foot's essentials are the same. Do 1-3 sets on each foot.

Exercise is an important factor in maintaining good health. A good exercise program should include both aerobic and anaerobic exercise. Regular exercise has many benefits: eliminate excess fat and calories, improve the heart and blood circulation system, speed up metabolism, strengthen muscles, improve sleep quality, help reduce mental stress and ease irritable mood.