1. Make a slimming plan and timetable for 3-6 months, about 90 minutes at a time, and ensure that you can do it.

2. Warm up with aerobic exercise before each workout 10- 15 minutes. Knee-able sports, such as jogging (combined with slope), cycling and swimming, are best.

Stretch for 5 minutes.

4. Four groups of sit-ups, more than 30 in each group, until exhausted.

5.

Train 4-5 movements with affordable chest and upper limb strength, each group 15 movements.

6.

Train chest, back and thigh muscles in a week cycle.

7.

stretching

8. Do aerobic exercise for more than 40 minutes, and exercise that the knees can bear, such as jogging (combined with slope), cycling and swimming, is best.