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6組睡前瘦身動作
動作一：側臥抬腿
![]({"default":{"load":"default","w":"80","h":"51","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fseG.img?h=514&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"40","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fseG.img?h=401&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"40","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fseG.img?h=401&w=624&m=6&q=60&o=f&l=f"}})
![]({"default":{"load":"default","w":"80","h":"30","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fseM.img?h=296&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"23","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fseM.img?h=231&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"23","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fseM.img?h=231&w=624&m=6&q=60&o=f&l=f"}})
能夠伸展腰部和大腿內側肌肉，側臥在墊子上，全身伸直，左腿抬起，拉伸到90度，然後放下，左右交替各25次一組，一共兩組。
動作二：後側抬腿
![]({"default":{"load":"default","w":"80","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZ3.img?h=394&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"31","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZ3.img?h=308&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"31","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZ3.img?h=308&w=624&m=6&q=60&o=f&l=f"}})
![]({"default":{"load":"default","w":"80","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbl.img?h=349&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"27","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbl.img?h=273&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"27","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbl.img?h=273&w=624&m=6&q=60&o=f&l=f"}})
可以提臀，身體平趴在床面(瑜珈墊上)，雙手肘支撐上半身，雙腿朝下貼床，左腿抬起再落下擺動，左右腿交替，每隻腿反覆25次。
動作三：仰臥捲腹
![]({"default":{"load":"default","w":"80","h":"34","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZe.img?h=345&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"27","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZe.img?h=270&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"27","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZe.img?h=270&w=624&m=6&q=60&o=f&l=f"}})
![]({"default":{"load":"default","w":"80","h":"30","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fyJ3.img?h=300&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"23","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fyJ3.img?h=234&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"23","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fyJ3.img?h=234&w=624&m=6&q=60&o=f&l=f"}})
瘦肚子練馬甲線，平躺、腹部呼氣，肋骨往下沈，捲起小腹，15個一組，練六組。
動作四：併腿拉伸
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZm.img?h=499&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZm.img?h=390&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZm.img?h=390&w=624&m=6&q=60&o=f&l=f"}})
![]({"default":{"load":"default","w":"80","h":"28","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbE.img?h=275&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"22","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbE.img?h=215&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"22","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbE.img?h=215&w=624&m=6&q=60&o=f&l=f"}})
瘦腿運動，先平躺，兩手自然放身體兩側，雙腳伸直抬起與上半身成90度，膝蓋盡量併攏，腳尖用力朝上，保持1分鐘，放鬆後再一組。
動作五：腹部燃脂
![]({"default":{"load":"default","w":"80","h":"48","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbK.img?h=485&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbK.img?h=379&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fxbK.img?h=379&w=624&m=6&q=60&o=f&l=f"}})
腹部手臂拉伸，雙手伸直支撐起上半身，雙腿伸直，腳尖用力，頭部往後仰，保持20秒，做兩組。
動作六：拉伸肌肉
![]({"default":{"load":"default","w":"80","h":"81","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZD.img?h=809&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"63","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZD.img?h=632&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"63","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fuZD.img?h=632&w=624&m=6&q=60&o=f&l=f"}})
肩背部和腿部後側的拉伸，面對牆站立雙手支撐牆面，上半身和雙腿垂直90度，身體慢慢往下壓，堅持三分鐘。
除了運動，也要結合飲食。做到多喝水、多吃蔬菜水果才能讓瘦身效果更好喔！
Text / Marie Claire美麗佳人
Photo / Marie Claire美麗佳人
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