Skipping rope to lose weight is time-saving, money-saving and effective. Action 1: warm up by skipping rope, exercise with your legs together, stand up straight, hold the skipping rope with both hands, and try to jump on it continuously for 15 ~ 20 minutes, so as to be fully prepared for body shaping! Action self-check: keep your body straight and coordinate the frequency of heartbeat and breathing. When skipping rope, try not to interrupt, because the exercise is physical strength and endurance. Fitness advantage: Skipping rope seems simple, but unconsciously it exercises your legs, hips and arms. When skipping rope, you need endurance and strength, and these two points are two essential elements of body shaping. Action 2: One-arm dumbbell exercise. Kneel your right leg behind the chair and hold your right hand in front of it. Keep your left leg upright, hold the dumbbell in your left hand, perpendicular to the ground and parallel to your left leg, then lift your left elbow and bend your upper arm. Three groups were completed alternately, each group was 12 ~ 15. Action self-check: when lifting elbows, try to get close to the ribs, clamp your arms inward and keep your abdominal muscles tight at all times. Action 3: the power to create a perfect ass. Lie flat on the ground with your arms at your sides and your upper body relaxed. Bend the left leg so that the calf is as close as possible to the inside of the body, then lift the right leg and slowly send the body up to keep the back straight. Hold on for a few seconds, then slowly lower your upper body, but keep your raised legs straight. Three groups were completed alternately, each group was 12 ~ 15. Action self-check: Don't rush to push the hips and crotch out quickly, but send your body out at a uniform speed, keeping your back straight and in line with your hips. Advantages of body shaping: it is an effective method to shape the lines of the lower body with intensity exercises, especially the modification of the lines of the buttocks. Action 4: Upper body stretching and rotating exercises sitting on the ground, legs splayed out, legs and back straight. Raise your arms and keep your arms and shoulders in a straight line. Then rotate the upper body to one side as far as possible, and do three groups left and right, each group 12 ~ 15. Action self-check: straighten your back and try to make your body rotate. Keep your arms straight when you rotate your body. Action 5: sideways strength practice sideways, keep your legs straight together, hold your body in one hand, keep your body balanced, lift the other arm, and then bend the arm supported on the ground. The bending degree is adjusted according to your own strength. Three groups were completed alternately, each group was 12 ~ 15. Self-inspection: In the whole group of exercises, the raised arm should be straight, preferably perpendicular to the ground. Body-shaping advantages: improve the lateral psoas muscle lines, modify the waist curve, and tighten the excess fat in the legs. At the same time, train the strength of the arm to make the muscles of the arm firmer. Advantages of body shaping: This group of exercises is a gradual hard pull exercise, which can improve body posture and strengthen the strength of back muscles.