Lie flat on the ground, bend your knees at 90 degrees to the ground, and make the action of stepping on the bike with your feet. Note that at this time, you must close your abdomen and do this with the strength of your thighs and abdomen. You can do 50 at the first time, and gradually increase the number. Sticking to it for one month has a good effect on thin abdomen and thighs.

The picture comes from the internet.

2. Crouching

Maybe many people don't like squats very much, because it's hard to support your thighs when your body squats with all its strength, but this action is good for improving your hips. If you want to look good at your hips, it is recommended to do squats. You can start with 10 and gradually increase the number. The specific method is as follows:

Stand with your feet shoulder width apart, extend your hands parallel to the ground, and slowly squat down your legs. Be careful not to bend your knees beyond your toes. Keep this action for one minute, then stand up slowly and recover. This action has been repeated.

The picture comes from the internet.

3. Flat plate support

Many people have heard of flat support, but many people give up after trying it once, because seemingly simple actions are difficult to do. The specific method is as follows:

Raise your hand face down and touch the ground with your toes, so that your whole body is suspended and parallel to the ground. Keep this posture for five minutes, during which symptoms such as arm pain will appear. For the first time, you can rest for a few seconds in the middle of this action, and then slowly and strictly demand yourself.

The picture comes from the internet.

The above three methods are the most effective exercise methods that I have personally experienced. Partners who have no time can finish it within 40 minutes after work. You don't have to go to the gym at all, just stick to it for half a month and you will see the effect.