1, squat machine squats, which can exercise different leg muscle groups according to different leg positions, so as to achieve the effect of beautiful legs and hips.

2. Squatting behind the barbell is a good training option without bedding.

3, prone leg bending, exercise biceps femoris. Make the outline of the back of the thigh more beautiful.

4, straight legs are hard to pull. This is the best choice when there is no supine leg bending.

5. Sit with your legs bent. Isolate quadriceps femoris to make the front part of thigh more stylish.

6. Step forward. Hold a dumbbell in each hand and hang it on the side, hold your chest and abdomen, and stand with your feet as wide as your hips; Take a big step forward with your right foot.

Training frequency: In order to reduce leg fat, you must practice three times a week, which means training every other day.

Intermittent time: the interval between groups is 30-60 seconds, which should not exceed 1 min, so as to maintain a faster heart rate and facilitate fat burning.