According to your situation, it is recommended to use the elliptical machine and stepper in the gym (but the stepper has a great influence on the joints, so don't use it if there is a problem with the knee joint). Elliptical machines and treadmills are aerobic equipment, which can strengthen the training of legs and buttocks. Specific training plan: You can use the formula to calculate your suitable exercise heart rate (220- age) *60% to 80%. Keeping your heart rate within this figure will reduce the intensity or speed and increase the deceleration. It is recommended to exercise for more than 40 minutes. Then you can cooperate with some strength equipment for shaping (you can use leg stretching machine, leg bending training machine and hip training machine for training). It is recommended to have three groups at a time, 8 times in each group, and the weight should be chosen on the strength that you feel relatively hard. I hope it helps you.