Long and slender legs can make you look taller, have better body proportions and look better in clothes.

And most girls who are sedentary and have excessive body fat percentage have thick, bulky elephant legs that don't look good and many tight trousers and tight dresses can't be managed.

We must do 2 things.

The first point is to lower body fat.

Thick thighs appear because of fat accumulation, and to regain slender legs, we must lose excess body fat.

The only way to lose fat is to improve your body's calorie deficit, which will promote a reduction in body fat.

In terms of exercise, it is recommended that you choose aerobic exercises such as jogging, square dancing and ball games, and stick to them more than 4 times a week to effectively boost your body's metabolic level and promote the breakdown of fat.

In terms of diet, you should not go on an excessive diet, you just need to give up all kinds of high-calorie, over-processed junk food, eat three meals regularly and eat more vegetables to control your calorie intake.

By eating more low-calorie, less processed foods at three meals and refusing some high-fat fried and other foods, you can effectively control your calorie intake and promote a reduction in body fat percentage in the long run.

The second point is to do regular leg training.

Girls don't need to be afraid that leg training will make your legs thick, big muscle dimension is very difficult to train out. Girls can start their leg training with self weight training, such as deep squats, lunge squats and other movements that can improve lower body strength and keep you looking young.

Regular leg training can improve muscle mass. Muscle development can raise the body's basal metabolic value, effectively inhibit fat accumulation and improve the sense of leg definition, making your legs look slimmer.

The following set of strength training exercises can exercise the buttocks and legs muscle groups, training once every 2-3 days to help you improve your flat buttocks, shape your full and shapely buttocks, create a good-looking hip and leg ratio, and give you a good-looking body curve.

Movement 1: Half squat open and close (perform 10 times, repeat 4 sets)

Movement 2: Kneeling Hip Lift (10 reps, 4 sets of repetitions)

Movement 3: Stretch Band Squat Jump (10 reps, 4 sets)

Movement 4: Lateral leg press (10 reps, 4 sets)

Movement 5: Standing leg swing (10 reps, 4 sets)

Movement 6: Squatting Heel Lift (10 reps, 4 sets)