Do dumbbell squats every day, keep your body balanced, keep your waist straight, consciously squat your thighs and hips, keep your waist straight during the action, and feel your muscles contract. Then do a lunge barbell squat, stretch your left leg forward and take a lunge posture, hold your head up and hold your chest, remember not to bend over and hold your chest, look forward and alternate your feet immediately. The key to this action is to grasp the rhythm and the explosive force of jumping forward with the strength of muscle contraction. Strengthen the exercise of burning fat and tightening, and you can also do a massage every night.