The best way to lose weight and keep fit is to squat. Squatting can be regarded as a kind of whole-body exercise, especially for strengthening quadriceps femoris and gluteus maximus, reducing fat in buttocks and abdomen, making lower limbs feel curvy, expanding chest and enhancing vital capacity. It is a simplified version of "the skill of hitting the wall", which is both simple and flexible. It's very simple, because it doesn't have any moves and doesn't need any equipment. It is flexible because it can be practiced anywhere, indoors and outdoors. In terms of time, you can practice in the rest time in the morning and afternoon, or in the free time in the morning and evening. Working people like to practice anytime and anywhere in collective occasions such as offices.

The basic action essentials are: put your feet together, keep your whole body upright, focus on the palm of your front foot, hold your chest and abdomen, relax your whole body, don't lean back or tilt your head, always put your legs together, squat down completely and then get up slowly, and so on.

There are two kinds of squatting methods: routine and difficulty.

1, routine squat. Squat down in groups of 30 at a time, as many as possible. Weight loss and bodybuilding should last more than 30 minutes. Weight-loss exercises can also be squatted many times a day. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code, for example, only 30 squats for the first time, 60 squats after two days, and then gradually increase the number of squats. Perseverance, perseverance, will certainly be good for the lower body to lose weight and bodybuilding.

2. It's hard to squat. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirement of squatting completely when the toes touch the wall. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once.

Weight loss and bodybuilding can be accomplished by routine squatting. You can do some squat exercises according to your health and weight loss requirements.