What are the most effective ways to slim down the abdomen in bed

The most effective methods for slimming the abdomen in bed include rolling the abdomen, supine leg lifting, aerial pedaling, flat support, and alternating ankle touching while lying down.

1. Roll your abdomen

Lie flat and bend your knees, cross your hands in front of your chest or lightly touch your ears, use abdominal strength to lift your shoulder blades off the bed surface, and press your lower back tightly against the mattress. Slow control of movement, avoid exerting force on the neck. Rolling the abdomen can specifically stimulate the upper segment of the rectus abdominis muscle, making it suitable for people with less abdominal fat as a shaping training. It can be repeated every day, pay attention to breathing coordination, exhale when getting up, and inhale when falling.

2. Lie down and lift your legs

Lie down with your legs together and straight, tighten your abdomen and lift your legs to be perpendicular to the bed surface, then slowly descend to approach the bed surface. Keeping the waist always close to the bed during the process can effectively exercise the lower abdominal muscles. If you feel your waist hanging, you can use a towel to assist with support. This action has a significant effect on eliminating small belly, but caution should be exercised for those with lumbar disc herniation.

3. Air Cycling

Lie down to simulate the action of pedaling a bicycle, with legs alternately bent and extended, and hands placed under the hips to reduce pressure on the waist. The movement should keep the abdomen tightened and the speed uniform and slow. This action can activate both rectus abdominis and oblique abdominis muscles simultaneously, promoting blood circulation in the abdomen. Each group is continuous and can be repeated after intervals, suitable for improving abdominal relaxation in sedentary individuals.

4. Flat support

Elbow support prone position, with the body in a straight line and the core muscles continuously exerting force to maintain balance. Although it is not a traditional bed exercise, an improved version can be used on a harder mattress, which is a double kneeling bed to reduce strength. Static support can enhance the strength of the transverse abdominal muscles and improve abdominal line. Beginners can start from a short period of time and gradually extend to.

5. Lie down and alternate touching the ankles

Lie down and bend your knees, alternately touching the outer side of the ankle with your opposite finger, while slightly twisting your torso. This action strengthens the training of the oblique muscle through rotation, helping to reduce waist circumference. Pay attention to controlling the amplitude to avoid pulling, and maintain even breathing. It can be combined with abdominal exercises to comprehensively stimulate the abdominal muscles. When doing slimming exercises in bed, aerobic exercise should be combined to improve fat burning efficiency, such as brisk walking or skipping rope every day. Control the intake of refined carbohydrates in diet, increase high-quality protein and dietary fiber. Avoiding eating two hours before bedtime and maintaining sufficient sleep can help with fat metabolism. After exercising, it is recommended to replenish water appropriately. If there is any discomfort in the waist, stop immediately and consult with advice for weekly training. Gradually increase the intensity and persist for a long time to show results.