Eight-minute workout before bed to lose weight

Eight-minute workout before bed to lose weight

Eight-minute workout before bed and lose weight in a month. If you can't find time during the day to do this workout before bed, it will help you keep fit flexible and fabulous. You will go to bed feeling refreshed, you will sleep better and your muscles will be beautiful and relaxed in the morning. It's fast and easy, no equipment required and you can press it before bed. You will start with a quick warmth which is necessary even when doing light and easy exercises to warm the circles of your upper arm and knees.

1. Arm circles

The watch will be set to 30 seconds. Start by making arm circles, stand with your back straight and place your arms over your head while lowering them. Keep the palm of your hands facing down and move them away from your chest toward your back. Breathe-in while your arms are raised and breathe-out while lowering your arms, this movement will help loosen your shoulders, neck and chest.

2. High knees

The watch will be set to 30 seconds when you stand and place your feet in a comfortable position. Lift your right knee with your leg at a 90-degree angle. Now go to the other leg and keep switching at a fast pace to make sure your knee is raised enough. You can bend your elbows at a 90-degree angle and touch your knee with your hand to do them. This step is more difficult to jump slightly into an exercise that appears to be running around while you raise your knees.

The Main Exercise

1. Squats

Now let's start with the right exercise. The watch will be set to 60 seconds, do maximum number of squats in this time period. Keep your feet shoulder width apart while you are sitting cross-legged, make sure your back is straight and your knees do not extend beyond your feet. The key is to push your hips back and go as low as possible. If this is too difficult, you can put a chair behind you to balance yourself. Simply touch the chair lightly with your muscles and then go back. Do not use the chair to bounce, although a squat exercise is a full-body exercise because they work in their thighs in the hamstrings and vertebrae of the stomach and abdomen.

2. Donkey Kicks

You'll need to get all four here. You can use a mat for better comfort and to protect your knees, the watch will be set to 60 seconds to raise your right leg behind you. Your feet should be raised enough to be parallel to the ground and forming an angle of 90 degrees. Make sure that hands are under shoulders directly. Now switch legs and keep walking. If you need to rest, take a ten-second break in the middle, then return to it. Your back should be straight and not curved at all while lifting your leg. Avoid using momentum and let your leg drop because you will lose exercise. If you maintain motion control, if you want to have more toned muscles. This is an exercise to do donkey kicks that will tighten and strengthen the buttocks.

3. Push-up Exercises

Now prepare for some pressure exercises. The watch will be set to 60 seconds, where your shape is crucial, when it comes to pushing strokes into a plank and making sure your hands are crossed shoulder width while lowering your body. Make sure your back is straight and your muscles are not sticking out for an easier way. You can adjust the workout by leaving your knees on the ground, whether you are doing a standard pushup or a modified version. This step is a strong strength workout that works on your chest muscles, triceps and arms, and will also strengthen your heart.

4. Squad and Side Crunches

Now stand with your hands behind your head and keep your arms wide open in a wide position with your toes. The watch will be set to 60 seconds to lower your body into a wide squat position, your legs should be approximately at 90 degrees as you lift your right leg and bend your heart to the right, so you need to meet the elbow to the bottom of your leg and return to the original squat position. Now do it on the other side and continue with this step that will target your stomach and work on your oblique muscles, it's a great exercise to get rid of the love handles.

5. Planks Ups

Go back to the floor and go down to the board position. The clock will be set to 60 seconds to lower the right forearm into the mat and then the left forearm. Now press up with your right hand and then left to raise yourself to the original position. Keep working and do as many things as you can to keep them in the right position. The same thing that you use to lift the pressure should go your hand where your elbows work. The alignment of your neck and spine must keep your stomach muscles tight and tight. This lethal movement will strengthen your heart and will also tighten your shoulders. Abdominal muscles. If this is too severe, try holding the elbow plate position, lifting yourself from the forearms as long as possible.

6. Standing Crossover Toe Touches

Stand with your feet wider than the hips, the watch will be set to 60 seconds Extend your arms to your sides to rotate your torso to the right as your left hand reaches the area in front of your right foot. Do the same on the other side. This step involves lower your back, targeting your stomach and committing to improving your flexibility and strength. If you find it difficult to relax before bed, this exercise will work miracles. A big part of the entire exercise routine is it's low impact, so this exercise is safe. If you have problems with your knees and if you live in an apartment, you don't have to worry about waking your neighbor downstairs at 10 pm.

Cool Down exercise
Quadricep Stretch and Rhomboid Stretch

1. Quadricep Stretch

It is important to take the time to calm down after any exercise the watch will be set in 30 seconds and stretch the quadruple fast. Lift your right foot to the buttocks muscles and hold it in place with your hand, you will extend the quadriceps muscles and your leg will feel comfortable when doing so. Cooling down will ensure that your muscles are gentle and fluffy when you wake up in the morning.

2. Rhomboid Stretch

The watch will adjust in 30 seconds, place your right arm on your chest and use your left hand to pull your arm close to your chest. You will feel that your shoulder is gently separating. Try it now on the other side whether you are early, and the first thing to do is head to the gym or prefer to play sports after you have some food in your system. People who exercise sport have a better sleep than those who do not exercise.

According to the National Sleep Foundation, people who exercise see a slight increase in sleep quality by 49 percent. So these exercises are perfect for a refreshing night out that you can do while watching a late night show or you can focus on gestures for a higher resolution. Remember that exercising in your routine is better than not exercising at all.