How to reduce the fat of thighs and calves, effectively say ~ ~

After running, lie on your back, first raise your legs to make a 90-degree angle with the ground, take back one leg, and then change the other leg. Repeat 10- 15 minutes (the frequency does not need to be too fast).

You don't have to run every day, just three times a week! But supine kicking can be done every day, even when you don't run before going to bed at night, because the intensity is not very strong and it won't affect sleep.

If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise.

The simplest and easiest way: when you are sitting at a computer desk or desk, put a piece of paper between your legs and knees, and then try not to let it fall.

Keep your legs shoulder-width apart, put your hands gently on your head, bend forward at right angles to your legs, keep your upper body straight and not bend, look forward as far as possible, and move slowly, 10-20 times a day.

Try to lift your legs! And keep this position for a few seconds until your feet feel tired. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.

Jump rope and jump out of your slender legs. 7. A good method of stovepipe beauty. 4. Wear slippers to do leg exercises.

Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands on your hips, bend your knees and cross your ankles.

Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.

But no matter what you do, it is important to stick to it! !