Specially for thighs, buttocks and lower abdomen!
The specific method is as follows: 1. Lie flat on the bed (no pillow), with your legs shoulder-width apart, and your hands naturally at your sides.
2. The legs are bent, about 45 degrees between them. Put the soles of your feet on the bed (so complicated, actually very simple! It's similar to doing sit-ups, but the legs are slightly apart)
3. Then slowly lift your ass with your back and sole as support points. Attention is slow! ! The slower the action, the better the effect! Try to keep your abdomen and thighs in a straight line! Then slowly put your ass down. Repeat this for about 30 times, depending on your physical strength! You can gradually increase the amount of exercise in the future. You can also add a dictionary to your abdomen to strengthen your exercise!
This method is very simple. I've been doing it for about 2 months and it's basically effective! Besides, I slept very well after exercise at night. Actually, I lost weight, and I didn't notice it soon. It's just that the jeans I bought later that would break my zipper are slowly loosening. I thought I shit my pants! Later I learned that it was this simple exercise that helped me get out of the fat queue!
Seeking adoption is a satisfactory answer.