The bigger the place, the more suitable a man is for working in the office.

Among the white-collar class, some male employees do not pay attention to exercise and eat too frequently, so abdominal fat accumulates day by day, forming an eye-catching "beer belly". Some men may also have enlarged buttocks, thick thighs and other body shapes that are detrimental to their image. Here is a prescription for men who have the above-mentioned bad body shapes. I recommend a set of special aerobics that is popular abroad and can be performed in the office. As long as you take time to do it for 15 minutes a day and persist for about a month, the excess fat "lingering" in your waist, abdomen and buttocks will gradually disappear, and a body full of masculine charm will definitely appear in you.

Arm flexion exercise: Put something heavy, such as a phone book, into your handbag. Then, holding the handles of the bag, repeatedly lift it from the waist to the shoulder in the form of arm flexion, alternating between the left and right arms, and do 30 times each.

This exercise can effectively stimulate the biceps and make them strong and developed. Arm curls can exercise your upper body, allowing you to say goodbye to a thin and weak upper body and gain strong arms and a full chest.

Push-up exercise A: Place your hands flat on two chairs about a fist's distance away from your shoulders, try to keep your body in a straight line, and then do push-ups. This exercise works the triceps in the upper arm

Push-up exercise B: The preparatory posture before exercise is the same as A, but in order to increase the intensity of the exercise, place your feet on the table. Straighten your legs. Do push-ups slowly so that the muscle groups on the outside of your arms are stimulated and gradually become stronger.

Squat exercise: Spread your legs about shoulder-width apart, with your toes slightly pointed outward, your legs slightly bent, and hold the back of your head with your hands. Then, slowly lower your hips until your thighs are parallel to the ground. Then slowly recover, being careful not to straighten the knee joint.

Bend knee exercise: Keep your hips slightly in contact with the chair and hold the edge of the chair with both hands. Bend your knees easily, bring your legs together, then slowly bring your knees towards your chest, and then slowly return to the original position.

Side bend exercise: Hold a handbag of appropriate weight in one hand and place the palm of your other hand against the back of your head. The bag then dropped naturally as if being pulled toward the ground, and the body bent sideways along with it. The recovery action is: slowly lift the handbag up and slowly straighten your body. Alternate between left and right sides.

Backbend exercise: Place your feet shoulder-width apart, hold the chair with one hand, keep your upper body fixed, then push your knees forward while your waist slowly drops and leans backward, maintain this position until you feel tired. This exercise can strengthen the front thigh muscles and consume fat in the buttocks.