1. Squat: Squat is a very effective whole-body exercise, which can help you burn fat and strengthen leg muscles. At first, you can try to stand with your feet shoulder-width, then squat down slowly until your thighs are parallel to the ground, and then stand up slowly. Gradually increase the depth and repetition times.
2. Flat support: Flat support is an effective way to exercise core muscles, which can help you exercise abdominal and back muscles. At first, you can lie on the ground, support your body with forearms and toes, and keep your body in a straight line. Try to keep this posture for 30 seconds to 1 minute, and then gradually increase the duration.
3. Bridge sports: Bridge sports can effectively exercise hip and waist muscles. At first, you can lie on the floor, bend your knees and put your feet flat on the floor. Then lift your hips with the strength of your hips and abdominal muscles until your body forms a straight line. Hold this position for a few seconds, and then slowly put it down. Gradually increase the number and duration of repetition.
4. Jogging: If you recover well enough, you can consider jogging. Jogging is an aerobic exercise, which can help you burn fat and improve heart and lung function. You can choose a shorter distance and a slower speed at first, and then gradually increase the distance and speed. Remember to warm up before running and stretch properly after running.
5. Swimming: Swimming is a low-impact exercise of the whole body, with less pressure on the joints. Swimming can help you burn fat, enhance heart and lung function and shape your body lines. Choose a stroke that suits you, such as freestyle, breaststroke or backstroke, and gradually increase the swimming time and intensity.
No matter what kind of fat-reducing exercise you choose, you must gradually increase the intensity and time of exercise to avoid overwork or injury. In addition, a reasonable diet is also an important factor in reducing fat. I suggest you consult a professional dietitian for personalized dietary advice.