1. Reduce chin size
Just lift your head up! Make sure to lift your head as high as you can, feeling your chin and neck tighten. Hold for 5 seconds, then lower it. Do this 20-40 times a day. You'll see results in a week.
Inner upper arm: Hold two small dumbbells (or water bottles) in your hands, raise your arms until your upper arms are close to your ears, then bend your elbows and straighten your arms. Do this 3 sets a day, 15 reps per set.
II. Reduce back pain
1. Prepare two dumbbells. Stand with your arms hanging naturally at your sides, holding the dumbbells. Raise your upper arms backward as if lifting something, bringing the dumbbells to the sides of your chest. Do 15 repetitions as one set, and do 3 sets daily.
2. Stand with your arms hanging naturally at your sides, palms facing up, and raise them backward. Keep your arms straight throughout the movement. Do 15 repetitions as one set, and do 3 sets daily.
Both of these exercises can work the back. However, back fat is relatively difficult to lose, and it's hard for most exercises to fully target this area. You'll need to stick to these exercises for a while.
III. Upper Abdomen
The upper abdomen is where the stomach is located. The simplest way is to do sit-ups. Note that this is not a full sit-up! If you sit up while doing this exercise, it's bad for your spine. Also, don't put your hands behind your head; just hold your ears with your hands, otherwise it will hurt your spine. Do at least 3 sets of 20 repetitions each day.
4. Lower abdomen
It's about reducing belly fat. Lie flat on your back with your legs straight and feet together. Slowly raise your legs until they form a 90-degree angle with your body, then slowly lower them back down. This exercise can be tiring, but it can reduce fat on the front of your thighs. Do at least two sets of 15 repetitions each day.
5. Reduce waistline
1. One method is hula hooping (aerobic exercise only starts burning fat after 30 minutes of continuous activity, so the exercise time should be at least 30 minutes). After a week, I could clearly feel the muscles on both sides tightening.
2. Stand with your feet slightly wider than shoulder-width apart, arms outstretched, body forming a "T" shape. Then bend to the side, reaching your left hand to touch your left ankle, then straighten your back and repeat on the right. You should feel a stretch in the muscles on both sides of your waist while doing this. One repetition on each side constitutes one set; do 30 repetitions daily.
VI. Reduce hip size
Side leg kicks. Stand with your left leg raised to the side, keeping your knee pointing forward. Slowly raise it to the highest position you can comfortably reach, then slowly lower it back down. Do 15 repetitions on each side as one set, and do 2-3 sets daily.
7. Reduce hip size
Lie face down on the bed with your legs straight. Perform a swimming-like kicking motion, alternately raising each leg upwards slowly, keeping your hips on the bed. One repetition on each side counts as one set; do 15 repetitions as one set, and do 3-4 sets daily.
8. Slimming thighs
1. Inner Thighs: Do squats. Stand with your feet shoulder-width apart, toes pointing outwards. Slowly squat down while counting 1-4, until your thighs are parallel to the floor. Slowly stand up while counting 5-8. Keep your heels on the floor throughout the squat, and perform the movement slowly. Do 15 repetitions per set, and 3-4 sets daily.
2. Front of thigh: Same as above, because this exercise can work the muscles on the front of the thigh at the same time.
3. Hamstrings: Stand and perform backward leg kicks. The movement should be slow. One set consists of eight counts; do 15 repetitions per set, 3-4 sets per day. Everyone's flexibility is different, so don't overexert yourself to avoid straining your muscles.
9. Reduce leg size
1. For those with fatty calf muscles: The most effective method is to rise onto your tiptoes, 20 times per set, 4 sets per day. The key is to move slowly and keep your buttocks from sticking out. Hold the position for about 3 seconds after rising onto your tiptoes. After finishing the exercise, remember to gently shake your calf muscles to relax them.
2. Muscular type: This is very difficult to lose weight. For women with muscular muscles, it is recommended to avoid high-intensity leg exercises and wear high heels less often to prevent the muscles from becoming too tense and thicker.
