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What good method (exercise) can you lose the meat of abdomen and thigh?
The abdomen can be circled 300 times from left to right.

From right to left below 300

This method is most suitable for an office like yours.

Thigh, you can take the bus. Yes

Grab the railing at the top.

Spread your legs to shoulder width.

Point to the ground on tiptoe.

Stretch upward

5- 10

If you don't take the bus, the only thing you can do when waiting for the red light is to grab your hands.