It's best to keep it for 3-5 days a week, half an hour to an hour a day, and do aerobics or gym. Exercise can sweat and effectively reduce fat.

Second, go to the gym and choose the right exercise.

The training action of ass-lifting. 1, low bar squat; 2. Bulgarian scissors; 3, Romania hard pull; 4. Hard pulling on one leg; 5, hip push.

Bulgaria squats. In view of the collapse of both sides of the buttocks, the gluteus medius muscle is not developed enough, and the buttocks look out of round. The main function of gluteus medius muscle in the body is to stabilize the hip joint, so we train it to provide instability, so one-legged Bulgarian squat is a very good training. 3, this action is much bigger than the traditional deep squat, so the hips participate more. If you haven't practiced backache for a long time, you can try this action.

Third, make a training plan according to your body shape. For example, many pear-shaped girls try not to do weight-bearing lower limb exercises.

Adjusting the balance of muscle strength according to the body shape, such as having a bad habit of hunched chest, can enhance the muscle strength of the back.

Fourth, a healthy diet.

Practice three points and eat seven points. We should keep good living habits and adjust our diet, such as drinking more water, eating more fruits and vegetables, not eating sweets, not eating fried and spicy food and so on. Protein consumes about 2g per kilogram of weight gain, eats more vegetables, 3 liters of water a day, eats a big meal after training, and eats more than 5 meals a day after 8 pm (including three main meals and two or three extra meals). Every main meal has meat, plenty of vegetables and coarse grains. Be sure to eat enough.

Extended data:

Gym refers to the places used for fitness in the city. Generally speaking, there are complete facilities, comprehensive fitness and entertainment programs, professional coaches to guide and a good fitness atmosphere. In the gym, you can not only exercise your muscles, make your figure more tangible, but also make many new friends.