In fact, these three things can be sorted in this way: belly, ass and legs.

Anyone who loses weight personally thinks that four points depend on exercise and six points depend on diet adjustment.

If you have a stomach, you can support it with a flat plate several times. When you come up, the time can be shorter, for example, every 45 seconds, and then you can rest for a minute. A few times. This can also improve the shoulder problem by the way.

Hips, you can try weight-bearing squats, or even simpler, straight legs and kicks.

Legs, in fact, the first two can be practiced occasionally, as long as you pay attention to the whole body relaxation and stretching after each exercise.

Diet, quit staple food, appropriately increase protein, a large number of fruits and vegetables. Drink more water. Don't lie down or sit down after dinner. Eat 7 points full every time. Eat more high-quality lean meat, such as steak, shrimp, chicken breast and so on.

I am training to lose fat and gain muscle now, and we can communicate more together in the future!