1, the secret of stovepipe-aerobic exercise

If you want to "thin" your chubby thighs, you must do aerobic exercise. Most aerobic exercises, such as running, cycling and cross-country skiing, are powerful tools to lose weight on thighs. Do it at least four times a week for 30 minutes each time.

At the same time, you can also add the following exercises: stand with your feet side by side, put your arms on the side, and take a step to the right with your right foot to form a side arrow step. At this time, the right leg is bent, the left leg is straight, and the body is forward. Pause and return to the original position. Do 2~ groups on each side, and do it 20 times in each group.

2. The secret of beautiful buttocks-step by step.

Squat with arrow is the secret weapon to shape beautiful buttocks and legs. At the beginning, stand side by side with your feet and hold a dumbbell weighing 5-8 kg in each hand. Then, take a step forward with your right foot to form an arrow step. The right knee is located directly above the right ankle, and the left knee is close to the ground, but does not touch the ground. After a short pause, it returned to its starting position. In the process of reduction, it made a dumbbell bend. Alternate legs, each side 15 times.

3. The secret of overall body shaping-Pilates

If you are overweight, you must choose sports that have little effect on your joints, such as water aerobics, pilates, cycling, elliptical machine exercise and so on. With the decrease of fat and the enhancement of body adaptability, you can consider adding some other exercises.

4. The secret of perfect and strong arms-lightweight dumbbells

The secret of keeping your arms round and slender is to practice with lightweight dumbbells many times. When doing biceps brachii and triceps brachii exercises, the weight of dumbbells used should not exceed 8 kg. Do 3 groups of exercises each time, 20 times in each group.