Hello, try my method. I think my method is more useful, because that's how I lost weight: 1. Hold the wall with both hands and do back exercises every night, once 10 minutes. 2. Lie on the bed or the ground, lift your right leg and then put it down. Lift your left leg and put it down. Be sure to raise it as high as possible. Pay attention to diet while repeating 20 actions: 1, drink a cup of honey water after getting up, and breakfast can't be ignored. You can only eat a banana, because it contains 8 calories to fill your stomach, but it is not good to eat bananas on an empty stomach, so it is recommended to drink a glass of milk and an egg. Chinese food 1 bowl of rice+vegetables+a little meat, beef is better. But 6-8 minutes full is appropriate. Have a diet meal for dinner and drink a box of skim milk or an egg or an apple instead of dinner. 2, the above three meals, breakfast must be full, lunch must be 6 minutes full, eat less dinner, and eat early, don't eat three hours before going to bed, don't overeat, don't eat fried, pickled, too sweet and salty food, be sure to eat more fruits and vegetables, don't sit down or sleep on your stomach for half an hour after meals. It is best to stand all the time. If you find it difficult to kill time, you can choose to wash dishes or tidy up. This will not only reduce the accumulation of fat, but also help you digest. Because 30 minutes after a meal, if you keep a motionless posture, it is most likely to form abdominal fat. 3. Be sure to drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth. 4. If you are dieting for a long time, you should pay attention to your health, ensure that you eat balanced food, get enough vitamins and don't get sick. Third, weight loss exercise waist: hula hoop hip: hip muscles tighten, try to lift when walking. First straighten your arms to support the wall, your right leg is independent, and your center of gravity shifts to the palm of your right hand. Then bend your body forward, while exhaling, straighten your left leg to the right, raise it as high as possible, and alternate your legs. Do 15 times each, and don't bend your leg. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding. Second, stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen, and then tuck in your hips. This is a complete movement. Keep your knees bent, and then do the above actions continuously. Third, after stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees. Four, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times. 5. Lie on your back on the bed with your legs straight and your arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, and try to touch the fingers of your left hand, with your right leg straight and your left hand level; Reduction; Switch to the left leg and raise it to the right finger. Repeat. Six, let the elbows and knees touch the ground and contract the muscles of the abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Take off the left leg and repeat the right leg. 7. Climbing stairs is simple and economical. However, because almost every office building has an elevator, everyone is used to taking the elevator. Why would they want to climb the stairs? In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks. Eight, find a chair, hold the back of the chair, one foot stands straight, and the other foot stretches backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then do it again by changing feet. 9. Stand with your feet apart, shoulder-width apart, and raise your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position. Ten, kneeling on the ground, hands on the ground. One foot bends outward, and the left and right feet take turns to do it 20 times. Eleven, sit on the floor, legs straight, back straight: use half a hip to "walk" forward, the back can not bend, legs can not bend, can not support the ground with hands. The above exercises are all helpful to reduce the thigh size. 12. Put your legs together, hold the wall with both hands, straighten your legs, and extend your hips outward 10 second, and then approach the wall 10 second. Repetition can not only shape the buttocks, but also reduce the belly, and the lower abdomen will gradually flatten. Step on the elastic rope with your feet shoulder width apart, put the rope on your shoulders with your hands, and squat down your hips so that your thighs and calves are at 90 degrees. Stand up straight after 8 seconds of rest. As for how many times to do it, please adjust it according to your personal situation. 14. Hold the handle with both hands, put your legs together, straighten your knees, hold your chest out, tighten your hips, and lean your upper limbs backwards. Hold this position for 3-60 seconds, once. Repeat the above actions repeatedly, and the hip muscles feel sore. Keep practicing for 3 minutes at a time and practice several times a day. 15. Put your hands on your hips, stand back with your left leg, keep a comfortable posture, tighten your right leg and touch the ground with your sole. When standing forward, press down, keep your upper body straight, bend your left leg, and bring your knees forward close to your right leg. Switch your left and right legs back and forth. 16. Lie on the bed with your hands at your sides. Lift your right leg and straighten your toes for about one minute. The left and right legs are interchanged. 17. Kneel on the ground, put your hands on the ground, straighten your body as much as possible, then straighten one foot and lift it as much as possible, and keep this action until your foot is a little sore, about 10 second. Repeat your feet 20 times in turn. Eighteen, hands and feet straight on the ground. Pull up the body with waist strength for about 3 seconds. Repeat the action 10 times. Put a pool of warm water, sit in the bathtub and straighten your legs. Bend one leg, lean forward hard, and hold for 10 second. Repeated movements of the legs in turn can tighten the muscles of the legs and buttocks. Twenty, when brushing your teeth, put your feet together, straighten your shoulders and tighten your hips. When gargling, relax your hips. Repeating actions A and B can make the lines of hips and thighs more touching. Sticking to the practice of beautiful buttocks can enhance the beauty of leg lines, especially for reducing hip fat, improving hip position and strengthening waist and back strength. You can also add her Q 8859 4 384. There are several good ones in her Q space. I suggest going to have a look. I also heard that she lost more than 30 kilograms in two months, and I lost weight successfully with her help.

Satisfied, please adopt.