If there is more fat in the legs, fitness will only make the legs thinner and lighter.

Exercising thigh and calf muscles can do squats and lift heels. Squats can exercise calf muscles, and lift heel mainly exercises calf muscles.

Squat: Beginners can do squats with their bare hands first, then squat on the wall with one leg, and finally squat with one leg.

If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.

Squat movement process: toes outward, 1 1: 05 direction. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.

Squat exercise method: do 3 to 8 groups, each group does more than 10, and each group rests 1 min.

Lift heel's exercise method: the exerciser stands on the steps and holds the wall lift heel with one leg. Before changing the other foot, lift the heel of one foot 10 times. Finish your feet in one cycle and do it for 3 to 6 cycles without rest.

The action process of lifting the heel: the action of lifting the heel is to lift the heel. The highest point of heel lifting should be higher, and the force should be exerted when the foot falls behind, and the lowest point of falling should be lower than the level of the steps.

Fitness not only exercises the body, but also prevents diseases, and has the functions of losing weight and keeping clear thinking.