Do these 8 easy exercises before bed, and find out what will happen in a month

As you know, exercise must be regular, regardless of the duration and difficulty of the exercises. You need to keep your body active and fit and any option is better than doing nothing.

It may sound weird, but the time before bed is perfect for exercising. Not only will you improve your health, but you will free the body and mind from all the consequences that daily stresses have taken. None of you are asking you to run a marathon before going to bed, but simple stretching exercises and how that will improve your health.

So sweep before you go to bed. Not only is exercise beneficial for your health, research shows that it helps you fall asleep and feel better at night. That's why we offer you the following 8-minute exercises that will make you sleep like a baby if you start doing them, and the most important ones will make you lose weight while you are in the deepest dreams.

It's somewhat necessary to get results, but the secret is inconsistency and even if it seems strange to you, but exercising 8 minutes before falling asleep is the right thing to do if you want to lose weight. weight.

1. Back Leg Raises

-First, place your body in a horizontal position, then your head should be placed forward and the bend of your knees should reach a 90-degree angle between the calves and hamstrings. This is your starting point.

– Next, you need to carefully extend one leg up and behind you, but pay attention to your hip and knee as both need to be extended as well.

– You should do 5 to 10 repetitions of the exercise, then switch sides.

2. Reverse plank with leg adjustment

– You should start the exercise by sitting on your butt with your legs in a straight position, then bring your hands a few inches behind you and make sure your fingers are facing your toes.

– Then, in the next phase of the exercise, press your feet and push your buttocks away from the floor and try to keep your body in a diagonal position. But if you have problems with your wrists, you can do the exercise on your elbows.

-Then, when you have finished, you must raise the right leg then the left and be careful to move with care and control and your movements must be slow and regular, not allowing your hips to go down.

3. Glute bridge with dumbbells

– First of all, start the exercise while you are sitting on your butt on the floor with a barbell on your legs, it may seem discomfort during this exercise, so to reduce the same you must have a pad on the bar or use only a fat bar.

– Next, you should continue the exercise by rolling the bar so that the bar is directly above your hips. Next, lay your body down on the floor and once you lie down on the floor, start the new movement with your heels. Then drive your heels in, extending them into a vertical position through the bar.

– Your upper back and the heels of your feet should support your weight throughout this movement and during the exercise, extend your body as much as you can. Then, when you're done, reverse the movement and start the exercise again from the beginning.

4. Lunge

– First of all, you should place your body in a lower position until your thigh is parallel to the floor and at the same time, your right shin should be in a vertical position.

– You should not be afraid or confused if your knee moves forward a little to the extent that it does not go beyond the right toe.

– Next, while the weight is in your right heel, try tapping your left knee if possible, then try tapping your right heel so you can return to the position you started.

5. Dumbbell Split Jump

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– First, start the exercise in a standing position and try to have your torso straight as much as possible.

– As for your body, you need to lower it to a split squat position, then quickly jump up, scissor your legs and finish by landing your opposite leg forward.

6. Windshield wipers

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7. Mason Twist / Weighted Russian

– First of all, you need to place an exercise mat on the floor, then sit on it, then make sure that your upper body is straightened enough and your legs are fully extended.

– Then, between both hands, grab a weight plate and hold it in front of your abdomen so that your arms are slightly bent, then you need to cross your ankles and start lifting them slightly from the floor. When it comes to the knees, you need to bend them towards you and to balance your body you need to lean back about 15 degrees.

– So, all these instructions are part of the starting position of the exercise. Then slowly turn your torso to the left trying to touch the plate on the floor and remember to exhale as you practice. And then once you're done, return to the starting position and inhale and exhale at the same time.

8. Butt Lift (Bridge)

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– You should lie on the floor in a completely horizontal position, then place your hands at your sides and bend your knees. Next, the feet should be positioned around shoulder width and therefore this body position is your starting point for the exercise.

– Next, mainly use your heels to push and then you should lift your hips off the floor, but your back should stay straight. So while you're doing this part of the exercise, try to stay at the top for just a second.

– And at the end slowly return to the position where you started and finish the exercise and remember to inhale.