We often worry that our legs are thick and our stomachs are big. The fat on our stomachs is an early warning sign of obesity. Usually, when we start to gain weight, our stomach is the first place to gain weight. Once you feel that your belt is tightening, you should be alert. Your weight has begun to turn to obesity.

Fat on the thighs is a stubborn part of the body. It is difficult to thin the legs. We only need to reduce the fat on our legs and our stomachs by reducing the whole body fat. To this end, we need to strictly control our diet. Keeping your mouth shut is the key to success in losing weight. We often say that when we lose weight, we will know how important diet is to your weight.

At the same time, you need to cooperate with aerobic exercise to speed up the body's metabolism and help the body burn more calories. Combining diet with aerobic exercise, you can see the effect of slimming more quickly.

While reducing fat, we also need to shape the muscles of the abdomen and legs to make your muscle lines look slimmer. Today, use sofa cushions to shape the inner thighs and abdomen, and complete one group of training and three groups of circular training according to the following requirements.

Training action 1

① Lie on your back on the yoga mat with your hands open at your sides. Shoulder blades off the ground, legs straight up 45? Put a sofa cushion between your calves. ② Lift your hands off the ground, keep your body balanced, and put your legs on the sofa cushion. ③ Keep the waist close to the ground. ④ Training for 20 times.

Training action 2

① Lie on your back on the yoga mat, put your hands under your hips, lift your shoulder blades off the ground, straighten your legs, and put a sofa cushion between your calves. ② Draw a circle clockwise on the sofa cushion between the legs, and then draw a circle counterclockwise. (3) The waist is tightly attached to the ground to ensure that the lumbar spine remains stable during the movement. ④ Training in each direction 10 times.

Training action 3

① Sit sideways on the yoga mat, press the lower palm on the floor to keep your body balanced, bend the upper palm by your ears, and put a sofa cushion between your calves to straighten your legs. (2) Pull the legs with bent knees towards the chest, and at the same time, the upper body will cater to the legs with bent knees. In the last position, put the sofa cushion in the middle of the calf, and then straighten your legs. ③ Keep the upper body straight and avoid waist buckling. ④ Training on each side 10 times.

Training Action 4

① Lie on your back on the yoga mat, with your back to the sofa, and grasp the lower part of the sofa above your head with both hands to stabilize your body balance. Put a sofa cushion between your knees. (2) Bend your knees and lift your legs, lift your hips off the ground, slightly downward, and clamp your legs inward on the sofa cushion, then push your hips up and spread your legs to both sides. ③ Keep the upper body stable. ④ Training for 20 times.