First, make it clear whether you want to lose fat or muscle. Generally speaking, muscle loss means that this part is not allowed to exert force, and the less force it exerts, the thinner it becomes. The simplest way to lose fat is to insist on aerobic exercise, and the fastest but demanding thing is HIIT, which should be carried out in conjunction with diet. In fact, the most common idea should also be your idea, which belongs to body shape adjustment. It is necessary to design a training program according to the situation, adjust the body fat rate and improve the leg strength to influence its shape. The general direction is jogging+jumping+standing for a long time+stretching. The amount of exercise depends on personal circumstances.