Girls must read: How to lose weight quickly in different parts of the body

Chin reduction

Just raise your head! Make sure you raise your head as far as possible, feel your chin and neck tighten, pause for 5 seconds and then put it down. Do this 20 to 40 times a day. You will see results in a week.

Reduce the inner side of the upper arm

Hold two small dumbbells (mineral water can be used instead) in your hands, raise your arms so that your upper arms are close to your ears, then bend your elbows and then straighten your arms. This is for the moment. Do 3 sets a day, 15 in each set.

Reduce back

1. Prepare two dumbbells, stand with your arms hanging naturally, hold the dumbbells, and move your upper arms backwards as if lifting something, raising the dumbbells to the sides of your chest. Do 15 in a group, 3 groups a day.

2. Stand with your arms hanging naturally, hold the dumbbells with your palms facing backwards, and lift them backwards. Keep your arms straight while doing this movement. Do 15 in a group, 3 groups a day.

These two movements can exercise the back, but the fat on the back is difficult to lose. It is difficult to fully exercise this part through general exercise, so girls need to persist for a while.

Reduce upper abdomen

The upper abdomen is where the stomach is located. The easiest way is to do sit-ups. Please note, it is not the "sit" like a crunch! If you sit up when doing this exercise, it will be bad for your spine. Also, do not put your hands behind your head when doing it. Just hold your ears with your hands, otherwise it will hurt your cervical spine. Do at least 3 sets a day, 20 in each set.

Reduce belly fat

It means "little belly". Lie flat on your back with your legs straight and feet together. Slowly lift them up to a 90-degree angle with your body, then slowly lower them down. This exercise may be tiring, but it can reduce the fat on the front of the thighs. Do at least 2 sets a day, 15 in each set.

Waist reduction on both sides

1. One is to hula hoop (aerobic exercise needs to last for 30 minutes before it starts to burn fat, so exercise for at least 30 minutes). After a week, you can clearly feel the muscles on both sides tightened.

2. Stand with your feet slightly wider than shoulder width apart, arms stretched out, and your body in the shape of a “big”. Then bend your waist sideways and use your left hand to touch your left ankle. Then stand up straight and switch to the right side. When doing this, you will feel the muscles on both sides of your waist being stretched. Do one set on each side, 30 times a day.

Reduce buttocks

Lie face down on the bed with your legs straight and make swimming paddling movements, lifting your legs up alternately in a slightly slow motion without your hips leaving the bed. One time for each side counts as one session, 15 times as a set, and do 3 to 4 sets a day.

Hip reduction

Side kick. Stand tall and lift your left leg out to the side, keeping your knee pointed forward. Slowly lift it up to the highest position you can bear, then slowly lower it. Do 15 reps on one side as a set, and do 2 to 3 sets a day.

Thigh reduction

1. Inner thigh: do squat exercises. Stand with your feet shoulder-width apart and toes pointed outward. Count 1234 and slowly squat down until your feet are parallel to the floor. Count to 5678 and then stand up slowly. When squatting, do not lift your heels, make sure they fall to the floor, and move slowly. Do 15 in each set, 3 to 4 sets per day.

2. Front of thigh: same as above. Because this movement can exercise the muscles on the front of the thigh at the same time.

3. Back of thigh: Standing. Perform a back kick. Move slowly when doing it. One set consists of eight beats. Do 15 in each set, 3 to 4 sets a day. Everyone has different body flexibility, so don't push yourself too hard to avoid straining your muscles.

Reduced calf size

The method to check how much fat there is in your calves is very simple. Relax your legs, then pinch the calf area with your fingers. If you can easily pinch off the fat layer, it means that your legs are fat and you need to lose weight. If the fat layer is very thin and the muscles alone make your legs look very thick, then you have a muscular type.

1. Fat type: The most effective method is to stand on tiptoes, 20 times as a set, and do 4 sets a day. The key is to move slowly and not lift your hips. Stand on tiptoes and pause for about 3 seconds. After exercising, remember to gently shake your calf muscles with your hands to relax.

2. Muscular type: It is very difficult to lose weight. For muscular girls, we can only suggest not to do high-intensity leg exercises and wear high heels less often to prevent muscles from becoming too tense and becoming thicker.

Also, when exercising, you should feel whether the part you are exercising is moving. For example, when exercising the thigh, you should feel whether your thigh muscles are tightened while squatting, and whether this part feels sore after exercise. If yes, it means you have exercised this part. If not, it means your posture is wrong and you need to adjust it yourself.