How to Shrink Thighs and Stomach Before Sleeping with the Exercise
Most people crave to have slim thighs and stomachs. Here's how to shrink your thighs and stomach before going to bed.
Usually to get the ideal shape, a lot of time is spent on sports. In fact, you can slim your thighs and stomach before going to bed.
Busy activities are often a barrier for many people to exercise. In addition to losing weight, exercise also makes the body look firmer and fuller due to increased muscle mass.
Not only that, exercise is considered able to improve the quality of sleep for the better. The American Council on Science and Health says sleep has a big role in weight management.
That opinion is not completely wrong. A study published in Springer Nature says there is no strong evidence to suggest that evening exercise can negatively impact sleep quality.
The researchers instead found that evening exercise helped improve sleep cycles. Even so, it is not recommended to exercise one hour before bedtime.
Here's how to shrink your thighs and stomach before going to bed by exercising.
How to Shrink Your Stomach Before Sleeping
1. Bridge Modification
The following movement is a modification of the bridge position. The bridge position is known to be effective in tightening the buttocks, shrinking the stomach, and thighs.
- Make yourself comfortable in a supine position on the mattress.
- Bend your knees and place your hands in a straight position beside your body.
- Lift your hips up with your hands still on the mattress.
- Raise your knees towards your chest until they are in line with your waist. Again same movement for other knees.
- Perform this movement approximately 20 times or more according to your ability.
2. Low Belly Leg Reach
As the name implies, this movement focuses on the lower abdominal muscles. The movement is quite simple.
- Set your body in a supine position on the mattress.
- Straight and spread legs.
- Position your arms straight at your sides.
- Raise one leg to form a 45 degree angle. As the leg rises, hold it for a few seconds and then lower it.
- Perform this movement 20 times for each leg or according to your ability.
3. Reverse Crunches
Reverse crunches focus on the lower and middle abdominal muscles.
- Adjust the position of the body as in the low belly movement .
- Do this movement 20 times in 3 sets.
- To train your abdominal muscles harder, you can lift your hips when your legs are straight. However, make sure your hands stay straight at your sides.
4. Modified Push-up Decline
This movement takes the basis of the Decline Push-up position, where the position of the feet is higher than the body. This movement utilizes the edge of the mattress to support the legs.
- Position your body face down vertically or horizontally on the mattress (position following your bedroom space).
- Slowly move your body out of your mattress to form a push-up position with your feet touching the edge of the mattress.
- Do push-ups with your arms bent inward.
- Perform the movement 10 times or adjust to your ability.
How to Shrink Thighs Before Sleeping
The following movements can help shrink the outer and inner thighs if done regularly.
1. Inner Thigh Lifts
- Adjust the position of the body on the back on the mattress.
- Then tilt the body and adjust the position of the hands supporting the head.
- Bend one knee.
- While lifting the other leg straight.
- Perform the movement 10 to 15 times on each leg.
If you do the movement correctly, you will feel a warm sensation on the inside of your thigh. The feeling of warmth indicates that you have trained the muscles properly.
2. Upper Leg Circle
- Tilt the body position.
- Lift the upper body then support it using your arms.
- Straighten the position of the legs.
- Then lift and do a circular motion.
- Do this movement 20 times on each leg.
3. Heel Press Leg Lift
- Tilt.
- Lift the upper body then support it using your arms.
- Bend one knee while the other leg is in a straight position.
- Lift straight legs up and bend them in the direction of the stomach..
- Do this movement 20 times on each leg.
That's a simple exercise movement before bed that can help shrink the thighs and stomach. Good luck!
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| Shrink Thighs and Stomach (credit:pixabay) |