Ten exercises for weight loss and slimming before bedtime

Engaging in appropriate exercise before bedtime can help with weight loss and slimming, which can be achieved through stretching exercises, abdominal exercises, leg exercises, hip exercises, shoulder and neck exercises, breathing exercises, yoga poses, core exercises, balance exercises, relaxation meditation, and other movements. These actions can promote blood circulation and accelerate metabolism, but they require long-term persistence and dietary control.

1. Stretching Exercise

Stretching the whole body before bedtime can relieve muscle tension and improve sleep quality. Cat style stretching can relax the spine, while lying down and hugging the knees can relieve pressure on the waist. The movement should be slow and continuous, with each part held for at least 15 seconds to avoid muscle damage caused by intense stretching.

2. Abdominal exercises

Lying down, lifting legs, and pedaling in the air can effectively exercise the rectus abdominis muscle. When lying flat, slowly lift your legs together to a 45 degree angle and hold for 10 seconds before lowering them. The amplitude of the abdominal movement should be controlled to avoid compensatory force on the neck. Doing it three times a week can enhance core strength.

3. Leg exercises

Lie down and lift your legs to target the fat on the outer thigh, alternating 15 times per group. Inverted against the wall can improve blood circulation in the lower limbs, and maintaining it for 5 minutes can alleviate edema. The squat variant can activate the gluteal and thigh muscles, and be careful not to let the knee exceed the toe.

4. Hip Movement

Bridge movement can strengthen the gluteus maximus muscle and keep the shoulders, hips, and knees in a straight line when lifting the buttocks. After kneeling, the kick should be controlled to avoid lumbar compensation. Using elastic bands for clamshell opening and closing can enhance hip joint stability.

5. Shoulder and neck exercises

Neck roll stretching can relieve tension in the trapezius muscle, holding for 10 seconds on each side. The shoulder wrap motion should be performed slowly, combined with deep breathing to improve the round shoulder posture. These actions can prevent muscle stiffness during sleep.

6. Breathing Training

Abdominal breathing exercises can activate the parasympathetic nervous system and help with sleep. When inhaling, the abdomen bulges, and when exhaling, the abdomen contracts, repeating 10 times. The 4-7-8 breathing method can calm anxiety and is suitable for individuals with stress-induced obesity.

7. Yoga poses

Baby poses can relax the back and hold for 1 minute with deep breathing. Bending forward while sitting can stretch the hamstring muscles and avoid excessive bending. Twisted postures can stimulate internal organs and promote the functioning of the digestive system.

8. Core Training

Plate support can enhance the transverse abdominal muscle, and the first practice can start from 30 seconds. Dead worms activate deep muscle groups through limb confrontation. These static exercises do not excessively excite the nervous system and are suitable for bedtime.

9. Balance Exercise

Tree standing can improve proprioception, alternating between holding one leg for 30 seconds. Walking on tiptoes can exercise the calf muscles and promote lymphatic return. Balance training can burn excess calories and improve posture.

10. Relaxation Meditation

Progressive muscle relaxation starts from the feet and gradually tightens and relaxes each part. Mindfulness breathing helps release stress hormones and reduce emotional eating tendencies. Drinking warm water after meditation can increase basal metabolic rate.

It is recommended to complete exercise 2 hours before bedtime to avoid affecting sleep. The appropriate intensity of exercise is slight sweating, combined with a low-fat and high protein diet for better results. Long term insomnia or joint pain patients should consult a doctor before proceeding. Maintaining a regular daily routine and water intake has a synergistic effect on weight loss, and weekly changes in body circumference can be measured to adjust the plan.