1. Set goals: First, determine your own shaping goals, such as losing weight, gaining muscle and shaping buttocks. A clear goal helps to make an appropriate exercise plan.
2. Increase aerobic exercise: Aerobic exercise helps to burn fat, such as running, swimming, cycling and skipping rope. Do 30-60 minutes of aerobic exercise 3-5 times a week.
3. Carry out strength training: Strength training helps to exercise muscles, such as weightlifting, squat, push-ups, pull-ups, etc. Perform total body strength training 2-3 times a week, with 8- 12 movements each time, with 3-4 groups for each movement.
4. Core training: Strengthen the training of core muscles, such as sit-ups, flat support, Russian rotation, etc. It helps to improve the stability of the body and shape the abdominal lines.
5. Stretching: Stretching, such as yoga and Pilates, helps to improve flexibility and relax muscles.
6. Persistence and perseverance: It takes time and continuous efforts to shape, and don't expect to see significant results in a short time. Keep perseverance and perseverance, exercise and eat healthily.
7. Track progress: Record data such as weight and body fat percentage regularly, so as to know your progress and adjust your exercise plan as needed.
8. Seek professional guidance: If possible, you can seek the help of a fitness coach, make a personalized exercise plan, and guide the correct exercise methods.