Pay special attention to the aerobic exercise of thighs: cycling, jogging, brisk walking, hiking, taekwondo, going up and down stairs, standing in the swimming pool to do leg exercises (with the help of water resistance, you must hold your legs well and stand firm) ... You can burn 350-700 calories per hour.

1. Swan extension: standing posture. Put your hands on your crotch, bend your knees with one leg, and put your feet on the calves of your upright legs. Chest out and abdomen in. Open your knees and stretch out. Do 5-8 flexion and extension before and after. Switch sides. Say it again.

2. Side span: standing posture. Chest out and abdomen in, hands on crotch. The left toe points to the left Go left. Step as far as possible, with your left knee as far as possible to the right, stretch the inside of your right leg, and put your body between your legs. Switch sides. Say it again.

3. Swan moves backwards: put your hands on your crotch. Stand on one leg. Bend your knees with the other leg, knees outward, and put your feet behind the knees of the standing leg. Chest out and abdomen in. Bend your knees, stretch your legs back and make a backward movement. Put your body between your legs. Keep your body stable. Switch sides. Say it again.

Touch it

foot bath

The key is to form good habits and stick to them!

Losing weight is a long process!

Then walk 5000 steps every day!

Eat well early, eat well in the middle, eat less at night, and don't snack.

Dieting to lose weight is not good, it hurts your health!

Lose weight by yourself

We should do it step by step.

Form good habits!

Exercise is very important.

Nutritional balance is the foundation.

The law of life is assurance.

Perseverance, not relaxation.

Make up your mind not to give up

Have confidence

Let's start!

Good luck!