Effective exercise in bed

Before going to bed or early in the morning when you wake up, you don't need to get out of bed but can still have a slim waist and a toned body thanks to the simple exercises below.

Back stretch:Place your hands under your back, place the soles of your feet flat on the bed, and slowly lift yourself off the bed. Lower yourself back down and repeat for about a minute. This stretch will help your back muscles and also work your abdominal muscles.

Exercise for neck and abdomen

Lie cross-legged on the bed, with your upper body hanging out. Pull your body into an arch. Straighten your arms and legs. Hold for 30 seconds, rest for 5 seconds, then repeat. This will work your stomach and neck after a tiring day or a long sleep.

Thigh exercises:Place one leg perpendicular to the bed and the other leg on the floor. Try to bend as close to the bed as possible.

Abdominal exercises:Lie flat with your arms extended parallel to each other, legs raised high and rotate continuously. Practice for 5 minutes every day to have a flat waist.

Upper body workout:Lie on your back and slowly lift your upper body while keeping your arms parallel. Don't lift too high, try to do it several times to get the best results.

Just a few minutes at the end and beginning of each day will relax your body, allowing for a deep, dreamless sleep or a refreshing new day.

According to PN&GĐ