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! Shaping beautiful legs in daily life, raising heels when going up stairs and bearing weight with legs 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 and don't stop breathing. 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 for 8- 10 times and then change the other leg to 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 both hands to help balance your body, stand with your legs together naturally, raise your heels for two or three seconds, and put them down. Doing it 5 to 6 times a day can tighten the calf, make the muscles more elastic and have more beautiful lines. Sitting leg lift: 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 raise 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. 3 strokes to get rid of the fat on your legs. The first trick: stand with your legs up against the wall, hold the wall with your hands high, keep one leg upright, hold the other leg back high and keep a straight posture, try to stick to it, and keep it until the thigh muscles feel obviously sore, and then change the other leg to exercise. This method can not only thin legs, but also lift hips. Why don't you try? The second trick: Crouch with your legs crossed, put your hands on your waist, the distance between your feet is slightly wider than your shoulders, and keep your upper body upright and crouched, which is what we usually call "stance". I believe many people will cherish their image and are unwilling to exercise in this position, but this method also has advantages. You don't need to use a bracket to practice, and you can also exercise your legs. The third measure: sit up straight. Maybe you think squatting is unsightly, and then teach you another way, practice sitting at your desk. It is difficult for beginners to sit on a chair with half hips, legs stretched forward and upper body kept upright. You can hold the armrest or table edge of the chair by hand to keep balance. This method can not only exercise leg muscles, but also lengthen ligaments and exercise the back. Why not kill three birds with one stone? Next, thin waist! One month is absolutely effective for slimming the waist and abdomen. You know, thin waist is a long and arduous process. If you want to keep a good figure at all times, you must start from your side. Make small moves in the morning and evening, eat properly, and lose weight 1 a week, 2 cm is not a problem! Thin waist in the morning exercise is the most effective and fastest way to thin waist. Fitness people suggest doing moderate exercise in the morning and evening, which will help to consolidate the effect for a long time. After opening your eyes every morning, lie on your back in bed and stretch forward for about 10 seconds without holding your breath. When lying on your back, stretch your feet as far as possible, bend your right knee 90 degrees, fall to your left waist for stretching, and follow with your left hand. Then sit on the bed, lean forward, stretch your back, put your hands on your head and stretch forward for about 10 second. Finally, stand up, bend your left elbow to the back of your head, grab your left elbow with your right hand, and try to keep this action to the right for about 10 second, and do it left and right. Exercise in bed before going to bed is also relatively simple, but pay attention to the posture when standing, bend your elbows behind your head, hold your pillows with your hands, and bend and stretch your wrists as much as possible for 20 times; Bend your knees 90 degrees and put the pillow in the middle, which can tighten your abdomen and have the effect of lifting your hips. Slowly return to the original position and lift it 20 times again. You can also press the pillow under the abdomen, stretch your hands, lift your right hand and left foot about 20 cm, and do it back and forth for 20 times. Thin waist enhanced version has more obvious effect, but also pay attention to eating habits. Remember to drink more water and less carbonated drinks. Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon. Eat less foods with high salt content, such as French fries, pickled products and canned food. Foods with high salt content are not only unhealthy, but also easy to cause edema. OL's new way of walking is to thin the waist and buttocks and start "learning to walk" again, which will not only make the legs beautiful, but also slim down. The easiest and most effective way to make your lower body more gentle and elegant is to walk! Ordinary people unconsciously "walk" in the usual way. If the force is wrong, they will get farther and farther away from the United States. Starting "learning to walk" again can not only make your legs beautiful, but also slim down. In fact, walking is not only a question of posture, but also a question of "Tao". People with a thick lower body generally walk "heavily". Before people arrive, footsteps arrive first, not only the shoes are not properly worn, but also the leg curve has become radish-shaped. Here, I want to introduce several ways to walk, so that you can walk easily anytime and anywhere, slim and beautiful. First, practice walking on all feet in the office. To practice walking is not to use the strength of two legs, but to focus on the calf first, and then practice walking with all feet and walking in a straight line, so that walking will be calm and not frivolous. The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day. Second, cutting hands and striding to and from work is also a good opportunity for fitness and slimming. Going to work twice a day, it's a waste not to come to the gym. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit and have a little doorway. I hope everyone can learn to walk by cutting their hands and striding. The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise. First of all, belly in, head up, chest out, hips in, stride as far as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. Walking can also be exercised in this way. Not sticking out your chest is like noodles. If you hold your chest out, you will naturally look very proud. All of the above are effective methods! You're insisting! I hope my answer can help you! Hope to adopt!