Spread your legs as shown in the figure, and hold the dumbbell to rotate left and right, doing 16 times.

Thin waist and thin legs exercise, second squat exercise

Exercise parts: hips, thighs and calves.

Stand upright with your legs together, toes pointing outwards, put the stick vertically on the ground, and hold the other end with both hands. Lift your heels, squat as much as possible, and then resume your standing posture. Do 16 times.

Tripod stretching

Exercise parts: waist, abdomen, buttocks and thighs.

Hold the stick upright, one end touches the ground, the waist and abdomen are locked hard, the left knee is bent, the foot surface is straight, the left leg swings back and forth, left and right, just like drawing a semicircle in mid-air, and then resume the standing posture. Do 8 times on the left and right feet.

Four-lifting rod movement

Exercise parts: shoulders, arms, waist and abdomen, buttocks, thighs and calves.

Hold the stick horizontally with both hands, put it horizontally on your chest, exert force on your waist and abdomen, bend your knees and exert force on your legs to form an ellipse. At the same time, raise the stick over your head and resume the original action. Do 16 times

Five jumps

Exercise parts: arms, waist and abdomen, buttocks, thighs and calves to lose weight.

Stand with your legs down, toes outward, hands holding a dumbbell or other heavy objects, elbows bent, palms on your chest. Jump up, put your right foot in front of your left foot, straighten your foot (as shown in the figure), and return to the squatting state when you fall; Jump up again and switch to the position where your left foot is in front of your right foot, which is to complete an action. Do 16 times.

Six white cranes spread their wings

Exercise parts: shoulders, arms, hips, thighs slimming.

Stand with your feet apart, hip width apart, and hold a heavy object in each hand. Bend your knees, retreat your right foot, raise your hands to your sides at the same time, bend your wrists (as shown in the figure), and resume your starting posture. Do 16 times, then change your left foot and step back, and do 16 times.

Seven-legged closing movement

Exercise parts: buttocks, buttocks and thighs.

Lying on the ground on the right side, knees and feet curled up, right arm supporting the body. The feet are about 10 cm off the ground, the instep is connected, the left knee is opened upward, and the feet form a diamond (as shown in the figure). Open and close the legs continuously, and do 16 times in each group to complete the two groups. Lie on your left side and do two more groups.