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!

"Developed" legs are frustrating, and hiding them is not a long-term solution. Then, try the following leg exercises to make your strong thighs lose 3CM in three weeks!

1, the thigh is thin inside and outside.

Starting from standing at attention, open your feet about 70 cm and put your hands on both sides of your legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second.

2. Before and after thin thighs

Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.

3. Front side of thin thigh

Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.

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.

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!