First, keep your upper body straight, put your hands on your crotch, separate your legs slightly wider than your shoulders, open your feet outward, and bend your legs slightly to get ready. This action can effectively exercise your thighs and legs, and stick to this action for one minute.

Then keep your upper body upright and keep your legs bent, which feels like sitting in a chair. This action should pay attention to the upper body not to stoop, and persist for about a minute.

2. Legislation of subway bus station

If you want to sit on the way to work for a long time, don't blame your hips and legs for being too bloated. Standing is actually an effective exercise for the legs, but to perfect the legs, it is not enough to stand alone, but also to use ingenuity.

3. Walking stovepipe method

Many people have a misunderstanding, that is, walking too much is easy to get thick legs. In fact, it is caused by incorrect walking posture, because incorrect walking posture leads to excessive stress on the legs, which stimulates the muscles of the legs to be too developed and makes the legs look thick.

4, chair stovepipe method

Sitting in front of the chair 1 3 position, one leg is tilted, which is similar to the action of crossing one's legs, but the leg is raised a little, and the raised calf is placed on the knee of the other leg1minute, so that both the thigh root and calf can be effectively exercised.

Then, put the raised leg down into a cross-legged posture, straighten the calf of the upper leg and straighten the instep as much as possible, so that the calf can be effectively exercised, the most prominent point of the calf can be moved up, and the muscle lines are more beautiful.

5. Sit on the ground, keep your feet straight, lean back, support your elbows, and put your hands on your hips. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise. This action can not only abdomen, but also stovepipe.

6. Pick up a dumbbell weighing 5- 15 Jin with both hands, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until you are almost flush with the ground, and the dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs. This action can wipe out the fat in the abdomen, waist, buttocks and legs.

7. Open your legs 45 degrees outward, the distance between your feet is wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10. This action is good for losing weight in the abdomen and legs.

8, feet apart, shoulder width, lift two dumbbells weighing 5- 15 kg, on the shoulder position, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground. Hold for 5 seconds, and then return to the initial state. This is a complete action. Do this action 8 to 10 times. In addition to the lower body, the upper body has also been exercised.

9, feet apart, shoulder width, hands on the side. Raise your right knee until your thighs are flush with the ground, and raise your hands above your head together. Hold for 5 seconds, then slowly lower your right foot and let it lunge forward. Take back your left foot and return to Keith's position. This is a complete action. Do 10- 12 times on each leg. This action can not only exercise the abdomen and legs, but also thin the arms.

10. Hold two 5- 15-pound dumbbells in the hip position, put your right foot on the steps and bend your knees 90 degrees. From this position, step forward with your left foot, put it on the steps, and squat for 2 seconds. Stand up and go back to where you started. Repeat the exercise on the other leg, and each leg does the action of 10- 12.