If all other parts are satisfied, and you only need to reduce the fat on your thighs, then I suggest that you can do the following groups of movements continuously at 19-20 o'clock every night: 1, the upper body is suspended under the buttocks outside the bed, lying on the bed, and raising your legs with your feet together 10- 15 times. 2. In the same posture, raise your legs horizontally to 45. Repeat 10- 15 times. 3. The posture is the same as above, and the feet are close together. Imagine writing numbers out of thin air with your toes, from 1 to 10. At this time, your lower abdomen may be more painful. Change your posture. Kneel on the bed with one leg and support the bed with both hands. Of course, there are cushions on the ground. 1, push back 10 times, slowly, as high as possible, as far as possible, as straight as possible, and alternate your legs 10- 15 times. 2. Push sideways at the same time. At this time, your thigh muscles will be sore. Please stand up. The above actions are all local actions, which can also reduce the fat in your lower abdomen and make your abdomen smoother. But if you want to have a good effect, you'd better increase aerobic endurance exercise. You should run for more than 40 minutes, and the slower the better. You run just right. Keep your heart rate around 1 10- 120, not too fast. If you don't have time for outdoor sports, you can also run in situ and do it indoors. In-situ running heart rate should be below 140, neither too fast nor too slow, and the minimum should be above 120 for 15 minutes. Remember to open the window when you exercise. You need enough oxygen. I won't explain the theoretical basis. I have to have lunch because time is limited. It is estimated that sticking to it for 2 months will have a better effect. Remember to measure the circumference of the thigh before the first exercise, and then measure it one month later. You will see the effect. Start (a disease)