Small exercises to easily lose fat on your lower body

　　1. Targeting the buttocks, thighs and calves

　　Keep your legs together, bend your knees slightly, and straighten your upper body. Bring your knees forward to the height of your hip bones, then lower your legs and stretch them back, making sure your feet don't touch the ground. This action should be done in 3 groups, with each group repeated 15 times.

　　What it does: A great warm-up and a very effective exercise for the entire legs, hips and back.

　　TIPS: Movement should be slow and the muscles should be in a state of tension. Pay attention to how much your knees are bent, and you should be able to see your toes throughout the movement.

　　2. Target the waist and thighs

　　Lie on your side with your feet back and your knees, hips and shoulders in a straight line. Support your upper body, your elbows should be directly below your shoulders, keep your shoulders still, lift your hip bones as high as possible, and then lower them. This action should be done in 3 groups, with each group repeated 12 times.

　　Function: The muscles on the waist and outer thighs can be well strengthened exercise。

　　TIPS: You should always consciously pull your shoulders down, and use force to keep your shoulders from shaking back and forth.

　　3. Targeting the buttocks and thighs

　　Lie flat on your back, knees bent, feet on the ground, and legs below the knees should be tightly together. Lift your hips upward, keeping your shoulders on the ground. When your hip bones reach their highest point, squeeze your legs and knees firmly.

　　Effect: The muscles of the buttocks and inner thighs will become firm and firm.

　　TIPS: Move as slowly as possible and as hard as possible.

　　4. Target the abdomen

　　Lie flat on your back and raise your legs, keeping your calves as horizontal as if they were resting on a chair. Cross your hands behind your head, elbows facing out, and raise your upper body off the ground. Lower your upper body, bring your knees toward your chest, and then lower your legs. This action should be done in 3 groups, with each group repeated 10 times.

　　Function: The entire abdominal muscles are exercised to the greatest extent.

　　TIPS: You should pay attention to inhaling and tightening your abdomen during the whole process.

　　5. Target the abdomen and waist

　　Lie on your back and raise your legs, keeping your calves as horizontal as if they were on a chair. Place your hands in a ball-hugging position in front of your chest, rotate your waist and hands in a circular motion at the same time, and make the smallest possible rotation of your waist while keeping the rest of your body motionless. This action should be done in 3 groups of 10 circles, 5 circles in each direction.

　　Function: Gives you a charming waist line. The abdominal muscles are fully exercised, while the upper abdomen and lower abdomen are also exercised.

　　TIPS: You should pay attention to inhaling and tightening your abdomen during the whole process.