Lazy Yoga: 11 Moves to Burn Fat Quickly

　　1. Lie on your back and stretch your legs

　　Lie on your back on the bed with your legs together, then lift and straighten one leg, grab the ankle with both hands and pull it toward the chest, slowly exhale, inhale, maintain natural breathing for 15-20 seconds, and then lower the leg. Repeat the action alternately with the left and right legs, and do 3 groups.

　　2. Stretch the pelvis

　　Lie on your back on the bed, legs together and toes straight. Fold one leg and hold the ankle with both hands toward the chest. Breathe naturally for 15-20 seconds and repeat 3 times. Then repeat with alternating legs. This move can strengthen the pelvic muscles and reduce inner thigh fat.

　　3. Sitting side stretch

　　Sit on the bed, straighten your right leg, and bend your left leg against your hip. Then grab the right toes with your right hand, raise your left hand upward, tilt your upper body to the right, and look up with your head.

　　4. Bridge type

　　Lie on your back on the bed with your legs shoulder-width apart, bend your knees, and pin your feet at the bottom like an "11" character. Then lift your buttocks off the bed, straighten your hands toward the bottom and hold them together, while raising your chest. Gently lift your chin and look up at the sky.

　　5. Twisted type

　　Sit on the bed, straighten your back, straighten your legs, then bend your left leg, place your left foot on the right side of your right leg, support your left hand behind you, grab the ankle of your left leg with your right hand, and twist your body to the left and back.

　　6. Cat pose variations

　　Sit on your knees on the bed, grab the bed frame with both hands, then lean forward, lift your buttocks away from your legs, and tilt upwards without your chest touching the ground, forming a cat pose to stretch your muscles. Then slowly open the chest toward the ground and open and close the shoulder position to help blood circulation in the spine. Finally relax and let your waist and shoulders drop.

　　7. Dance style

　　Hold the bed frame with one hand, then grab the ankle of the foot on the same side with the other hand and lift that leg up. Lean forward slightly and lift your legs as high as possible.

　　8. Push-ups with buttocks and legs curled

　　Kneel on the bed, arms shoulder-width apart, hands on the bed frame, wrists in line with shoulders. The lower legs are crossed and the center of the body is placed on the pelvis. Exhale, bend your elbows and bring your chest toward the bed frame. Exhale, return to the original position and straighten your elbows. Repeat 15-20 times, working 3 times.

　　9. Leg raise and sit-ups

　　Lie on your back on the bed, with your legs together on the bed frame and your knees forming a 90-degree angle. Make a fist with both hands and place it between your chin and collarbone. This will allow exercise When the force is more concentrated in the abdomen. Inhale and lift your upper body as high as possible. Exhale slowly and lower your torso. Repeat 15-20 times for a total of 3 rounds.

　　10. Lift your legs up and down

　　Lie on your stomach on the bed, with your pelvis on the bed and legs outside. Spread your legs as wide as your hips and straighten your toes. Use the strength of your waist, hips and legs to lift your legs and keep breathing naturally for 10-15 seconds. Then let it go. Repeat 3 times. The legs should be lowered slowly, and should not be lowered to the ground at once. They should be lifted in the air three times and then slowly lowered. If you find it difficult, start by lifting one leg.

　　11. Lying prone and side leg raising

　　Lie prone on the bed, bend your elbows, palms down, support your body with your forearms and toes, draw your belly inward, and keep your head and spine in a straight line. Breathe naturally for 20 seconds while maintaining the movement, and do 3 times. Then lift one leg to the side, maintain the movement and breathe naturally for 20 seconds, and do it 3 times. Repeat with left and right legs alternately.