1, run after dinner. After dinner every night, you can go jogging and then take a walk, which is the best choice, because running can consume fat and achieve a good hip reduction effect. You can take a walk after running, and stick to it for a long time, and the effect is good.

2. Walk or ride a bike. If the goal is to gain weight in thighs, choose an exercise that focuses on exercising legs. Because exercising large muscles, such as thigh and hip muscles, can increase the total number of calories burned. The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

Step 3 swim. Swimming is the best fitness activity to cultivate one's morality and reduce buttocks, because the resistance of water will make the legs move more laboriously, but it will not bear great vibration like running on the ground, and it is a good way to reduce fat on the legs and buttocks. If you want to have a slimmer figure, you need to do more exercise and swim for about 20 minutes every day. If you can persist, you will get twice the result with half the effort.

4. Turn the hula hoop. Turning the hula hoop every day can consume the fat in the buttocks, so it is necessary to exercise every day, and long-term persistence will be effective.

It is necessary to control the calorie intake of food. If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat foods that contain too much starch and are very sweet. Choose some low-calorie foods.