Men can become more attractive if they can hold on for 15 minutes

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 curl 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 shoulders with your arms bent, 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 muscles in your upper arms.

Push-up exercise B

The preparation posture before exercise is the same as A, except that in order to increase the intensity of the exercise, both feet are placed on the table. Straighten your legs and do push-ups slowly. This will stimulate the muscle groups on the outside of your arms and make them gradually stronger.

Squat exercise

Spread your legs about shoulder-width apart, with your toes pointed slightly outward, your legs slightly bent, and hold the back of your head with your hands. Then, slowly lower your hips into a squat.

Knee bending exercise

Keep your buttocks slightly in contact with the chair and your hands firmly grasp the edge of the chair. Bend your knees easily, bring your legs together, then slowly bring your knees towards your chest, and then slowly return to the original position.

Bend sideways, hold a weighted bag in your exercising 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.

Lower body training

If you want to tighten your buttocks, strengthen your thighs, and shape an ideal lower body, please do the following exercises:

Backbend

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