First of all, let's make a statement: in view of the fact that there are many people who brush points and brush tickets in this category, if the questions I answer are not the best answers chosen by the questioner, I refuse to answer all the questions of the questioner from now on! You can choose me as the best answer! But the questioner should also have a sense of responsibility! Otherwise, it is an insult to those of us who answer questions seriously! It's ridiculous to be voted as the best answer ~ ~ ~ ~! That's it! In view of the confusion caused by several people in this category, please ask the questioner to be more independent! Choosing the best answer by your own will is also a reward for our efforts! Now get down to business ~ ~ ~ ~ ~

The most effective part of this kind of fitness is doing aerobics! Tell you a set of stovepipe exercises, which is not troublesome at all and is very effective! Don't tell me I didn't create this slimming exercise! First of all, I didn't make up this exercise. I'm not that capable! Secondly, I have recommended it to others, and it is still very effective to stick to it!

Because modern people lack exercise, many people are a little obese, and because of sedentary or other reasons, fat accumulates on thighs or calves. This is normal. Through the attention of our daily life, the rationality of diet can be improved, but don't worry too much. To lose weight as a project, slowly improve.

Tell you a systematic method, including simple exercise and diet. I'm sure you can use it. Many actions can be done on the way to school or even in class! Very convenient!

1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.

Stop. This can exercise the calf line.

3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.

Changing the other leg can remove the fat on both sides of the thigh.

4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.

Standing leg lifting method:

Hold the table with your hands to help balance your body. Stand naturally with your legs together. Heel up for two or three seconds, put it down. Doing it five or six times a day can tighten the calf, make the muscles more elastic and have more beautiful lines.

Sitting and leg lifting:

Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and repeat the action until your calves feel tired. This action can tighten the hips and thighs and make the muscles elastic without thickening the hips, thighs and calves.

Sit up straight and lift your heels:

First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, at the same time tighten your abdominal muscles, and slowly hook up your toes and put them down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

Besides massage, proper eating habits can also shape beautiful legs.

If you want to have beautiful legs, you can eat the following fruits and foods, which can eliminate the water retention in the lower body, make your legs slim and symmetrical, and make your skin soft and smooth. If you want to have beautiful legs like a fruit girl, try the leg balance effect of the following fruits.

1, banana: bananas are a little high in calories, so they can actually be eaten as dinner. It contains a lot of potassium, but low in fat and sodium, which meets the nutritional needs of beautiful legs.

2. Apple: Its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. Malic acid can also metabolize annoying calories and make you bid farewell to lower body obesity. As for water-soluble fibrous pectin, it can solve constipation, and the lower body will be much lighter after clearing the stomach.

3, papaya: eat big fish and big meat, and always sit still, fat is easy to accumulate in the lower body. Papaya's proteolytic enzymes and cucurbitacin can help decompose fat, reduce the workload of gastrointestinal tract, and make fatty legs gradually become strong and bony. Pectin in papaya also has the function of regulating intestine, which can purify the body and beautify the skin.

4, watermelon: cool watermelon, with diuretic elements, sour lemon yellow, can make people excrete fat and salt with urine, which is very effective for strengthening muscles and handling loose floating meat. In addition, it contains a lot of potassium, which can modify and beautify the lines of legs.

5, grapefruit: unique fruit acid ingredients, can make metabolism smoother, low calorie, but the potassium content is the best in fruits. Try the sour taste of grapefruit more, and you will definitely have a chance to become a charming leg lady.

6. Kiwi: Kiwi contains a lot of vitamin C, which is well known. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands, which can produce satiety. In addition, fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from thickening the legs, so it is also a popular leg-beautifying fruit.

7. Celery: Celery contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which is very beneficial to prevent edema in the lower body.

8. Spinach: Eating more spinach can make blood circulation smoother and more active, which will naturally send fresh nutrients and oxygen to the legs and restore the vitality and vitality of the legs.

9. Red beans: The alkaloids in red beans can increase gastrointestinal peristalsis, reduce constipation, promote urination, and eliminate leg edema. In addition, it is rich in cellulose, which can quickly help to excrete salt, fat and other wastes from the body, and is a good food for benefiting legs.

10, eggs: Eating more eggs can also beautify legs, because vitamin A in eggs can make leg skin tender and tender, while vitamin B2 can eliminate fat. Other phosphorus, iron, vitamin B 1 and nicotinic acid can also effectively eliminate the fat in the lower body.

1 1, seaweed: vitamin a, B 1, B2, minerals and cellulose. Seaweed can promote metabolism and drainage. If you want thin legs, remember to eat often.

12, Sesame: Sesame can provide vitamins E, B 1 and calcium needed by human body, especially its linseed oleic acid component, which can remove cholesterol attached to blood vessel wall. It is best to buy sesame powder or eat sesame paste directly to fully absorb these essential elements of beautiful legs.

About thin ass ~ ~ ~ Walk more (not running), and try to avoid sitting still for a long time. Walking will make your ass more compact and naturally beautiful. Take more stairs! Stand against the wall for half an hour after eating. Don't sit even if you are tired after exercise. It's easy to grow up. Then control your diet a little, and add a little pat if there is anything to promote fat burning.

Bonus: 1. Massage the waist and buttocks to lose weight.

This is a series of continuous techniques, and the early weight loss effect of waist and buttocks is the best.

(1) Kick the leg and close the hip: Lie on your back, press the heel and lift the hip at the same time, relax after 2 seconds, then kick and lift the hip and relax, and go back and forth for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.

(2) Hold the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and one side holds the fat parts on both sides of the buttocks for 2 minutes. It can accelerate subcutaneous tissue metabolism and dissolve fat.

(4) Hip rubbing: in prone position, rub both sides of hips with palms of both hands for 2 minutes (without clothes). It can tighten skin and disperse fat.

(5) Beating waist and buttocks: standing, holding hands in an empty fist shape, and punching waist and buttocks for 2 minutes properly can accelerate metabolism.

(6) Jumping exercise: standing, hands drooping, chest stretching, jumping in place 1 min, which can shake muscle groups and differentiate fat.

2. Hip aerobic exercise

Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.

(Hip lift exercise 1)

1. The body is in a kneeling position, with hands open and shoulder-width on the ground.

2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.

3. Repeat 30 times before changing sides.

(Hip-lifting Exercise 2)

1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.

2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.

3. Repeat 30 times

(Hip-lifting Exercise 3)

1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).

2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.

3. Repeat for 30 times and then change feet.

(Hip-lifting Exercise 4)

1. Lie on your back with your hands and feet straight.

2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.

3. Stop at a place 30 cm above the ground and stand still 1 min.

PS: Keep your back off the ground, keep your knees bent, and don't use force on your shoulders and arms.

No matter how good the method is, it is not immediate. The important thing is to persevere! You promised to be in better shape in three months! So do it now! Having said so much, I hope it will help you! Hope to adopt!