How to slim down waist and legs and be effective in one month?

Leg slimming method 1Keep your legs together and place your front feet on the steps. Raise your heels as far as you can and stand upright on the edge of the steps.

Then slowly and continuously contract the calf muscles upward, and then fall when the calf is shaking and sore. At the same time, try to press down on your heel so that it falls under the level of the step, but do not touch the ground. Wait for your calves to tremble and be sore, and lift them again.

Do your best to repeat this action over and over again.

2.Lunge forward with your left leg and lift your heel upwards with your left foot; Stretch your right leg back as far as you can, with your heels touching the ground and your toes forward. Then press down slowly and slowly until the leg muscles tremble and sore, and then switch to the right leg lunge, and repeat.

3.Raise the heel of the left foot upright, stretch the right leg forward and lift it, hook the foot upward, pause, straighten the foot surface, pause, until the leg muscles tremble and sore; Then change to the right foot and raise the heel upright, and the left leg is raised repeatedly.

4: Raise your heels, open your legs and squat down, and try to squat down according to your actual physical condition. This move will not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle.

Keep your upper body straight, cross your hands in front of you, inhale as you lift your heels, exhale while squatting, and breathe naturally.

5: Cross your hands and lift them straight to the top of your head, stretch them up as much as you can, inhale at the same time, put your feet together and make your body in an S-shaped curve, exhale, breathe naturally, and imagine sitting on a chair. This movement stretches the entire leg muscles, and if you find it difficult, you can open your feet slightly.

6: Stand, the left leg is slightly bent, the right leg is wrapped around the left leg from the front, the left ankle is hooked with the right foot, the arm is the same height as the shoulder, the upper and lower arms are bent to 90 degrees, and the right arm is wrapped from the front of the left arm to the palms of the two hands, and the body is in an S shape. Doing this action regularly can promote blood circulation in the legs, which can not only improve the body curve, but also have a good relief of varicose veins in the lower legs.

7: Sit on the mat with your upper body straight, legs straight, inhale and lift your left leg at a 45-degree angle to the ground, exhale and grab your left foot with both hands and breathe naturally. The same goes for the reverse. This movement is simple but effective, and you should pay attention to the fact that you must straighten your back when doing it.

8: Stand, bend your right leg so that your right foot steps on the inside of your left thigh (if you can't step on it, you can step on the inside of your left knee), and at the same time put your hands together and raise them to the top of your head, stretching them up as much as possible. The same goes for the reverse. Doing it often makes the body straight, and it is also good for the joints.

If you have fat problems, you can have liposuction.

1.Good breakfast, full lunch, and little dinner.

2.Replace staple foods with coarse foods, such as brown rice and whole wheat products.

3.The taste should be as light as possible, with less seasonings such as salt, soy sauce or ketchup.

4.Start with a bowl of soup or a glass of boiling water and start with your favorite foods.

5.Choose more troublesome foods, such as bone-in chicken rather than diced chicken.

6.Chew food at least 10-20 times before swallowing.

7.Never reluctantly eat again after eating until you are eight minutes full.

8.Immediately after eating, brush your teeth or rinse your mouth, eat plenty of apples, and drink plenty of water.

9.Try to avoid snacking, especially while watching TV.

10.When you feel hungry, it is better to eat something small first than to be hungry.

My chin is that I can stand on tiptoe when I am fine, which helps to slim my legs.