My suggestion is

High frequency weight-bearing strength training+sufficient aerobic training

First of all, you can do squats and carry loads.

Negative weight is generally 60%-80% of the maximum weight you can bear.

The more times, the better (at least more than 20 times), which can improve the endurance of your quadriceps, burn fat and perfect lines.

And you don't have to be afraid that your thighs will become extremely huge, because in Wade's fitness method,

High-frequency exercise after load can only improve muscle endurance, but not promote muscle volume, but inhibit it.

Secondly, I think it is also very effective for you to do enough aerobic training every day to help stovepipe.

Jogging for 30-60 minutes is basically enough (individuals can of course adjust according to the actual situation)

Skipping rope is also a good aerobic training, which stimulates the calf and waist and abdomen.

I don't want to make you too tired. Excessive aerobic training will make your body lose nutrients quickly.

Therefore, it is recommended to control the amount of training (generally speaking, you don't have to jump rope after running, of course, you have to adjust yourself)

As long as you persist in this way for a period of time, it will certainly have an effect.