If you want to lose muscle, it is usually the upper body. If you don't exercise, the muscle latitude will naturally decrease. Leg muscles, because they have been walking and other sports, will naturally reduce the latitude.

Because your leg muscles are high, if you want to lose weight, you have to burn your muscles. Then, pay attention to stretching the leg muscles after aerobic exercise to make the legs graceful.

How to consume muscles? Let's talk about the principle first. In the first 20-30 minutes of exercise, glycogen is consumed in the body, fat is consumed after 30 minutes of exercise, and muscle is consumed after 1 hour, especially after 1.5 hours.

From this point of view, too much time is wasted. So I suggest you get up early and jog on an empty stomach. Because after a night's consumption, there is very little glycogen in your body, so you will consume fat during exercise and will soon start to consume muscle. The key is stretching after exercise. Select 3-4 movements, stretching 3-4 times for each movement, and holding for one minute at a time. Stretch biceps femoris, quadriceps femoris and calf muscles. There are some leg stretching actions in the picture below, for your reference. Of course, there are many other forms of stretching, you can Baidu.

There is also more shopping with girlfriends or female friends. It may take 3-4 hours to go shopping once, which is very muscle-consuming. Go home and stretch your leg muscles.

However, please note that whether you get up early and jog on an empty stomach or go shopping, you should increase your appetite, control your diet and eat 7 minutes full after exercise, otherwise you will lose muscle and increase fat.

You mentioned that leg massage can play an auxiliary role, but it is mainly exercise consumption. Because your legs are all muscles, and massage to lose weight is to promote fat through massage, so that it is often in a soft and flammable state, mainly to help reduce fat, so it is of limited help to your stovepipe.

I used to practice bodybuilding, with thick legs and thin waist, so I couldn't buy pants. Pants worn on thighs are much larger in waist, so they can't even be worn on calves. Later, I often get up early to run, pay attention to stretching after exercise, and my legs are thin. I hope my experience can help you!