① Lie flat on the bed, with your legs together to make your body 90 degrees, and insist on 10 minutes or more every day.

(2) Lie flat on the bed with the thigh at 90 degrees to the body and the calf at 90 degrees to the thigh, which is probably "Z" (visualization, I can only describe it to this extent), and then press a book as heavy as Harry Potter on the calf for more than 10 minutes every day.

(3) Lying flat on the bed, the thigh is 90 degrees to the body, and the calf is 90 degrees to the thigh, which is probably a "Z" shape. Keep your calves still and your thighs moving back and forth every day (a bit like riding a bike on your back) 10 minutes or more.

That's how I stick to 15 minutes every day, and I will sweat a lot, which is quite effective! )

(4) Sit in a chair (it is best not to put your thighs on the chair), lift your legs and straighten them to make them form 90 degrees with your body. You still need to stick to 10 minutes every day.

⑤ The body lies flat on the bed, but the thighs and calves should be outside the bed, hanging in the air for more than 10 minutes every day, so that the waist and legs will be sore.

6. Every time I go up the stairs, I stand on tiptoe.

Remember to drink water during work hours.

I have tried all these myself, and they all work. I have to insist on them and eat less, but I have to eat rice, or I'm not healthy! That's all I can offer, I hope I can help you! )