But before Pilates, I suggest you spend two to three months opening the ligament.

Add about 15 minutes of flexible exercise after aerobic training every day. It will be much easier for you to practice Pilates in the future.

Also, the combination equipment in the gym is mostly aimed at muscle groups, not men and women. Regardless of gender, it will not be very effective to do muscle group exercises directly without a period of focused and targeted muscle training.

Better aim at the dumbbell.

Chest: supine bird, upward oblique bird, downward oblique bird;

Abdomen: You can put your hands behind your head, then hold dumbbells and do sit-ups. When doing sit-ups, don't draw quickly, don't use inertia, take a deep breath as much as possible and lift your spine from the ground one by one. It's also good for your spine and can protect you from injury.

Hip: hip line ... sit on the ground and imagine your hip is your foot. Try to move on the ground with your waist and hips.

These three parts are probably what you care about.

Finally, eat more protein, moderate carbohydrates and reduce fat intake.

Don't go on a diet, don't just be a vegetarian. You can't grow meat without nutrition.