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Research and practice show that by doing various weight-loss exercises, you can quickly change your body shape and make your body healthier and younger. Here are some ways to lose weight for your reference. Friends who need to lose weight, maybe this is just right for you! 1. Abdominal weight-loss exercise 1: Horizontal supine leg-lifting exercise, with hands under the head or side, legs raised as high as possible to narrow the angle with the trunk, taking the method of getting up quickly and falling slowly, 20-40 times in each group, with a frequency of about 30 times per minute, and consuming about 6-7 calories per minute. Exercise 2: Horizontal sit-ups exercise: put your hands under your head, bend and straighten your legs alternately, and keep your upper body as close to your thighs as possible, 20-40 times in each group, with the same frequency and energy consumption as Exercise 1. Exercise 3: Do horizontal sit-ups, with the head tilted down about 17 degrees, and do it 20-30 times in each group. Constant frequency, consuming about 8-9 calories per minute. Exercise 4: Take the slope exercise method, hold a bench * wall or other objects with a slope of about 20-30 degrees, put both sides of the bench on your head with both hands, and then do leg lifting exercises. Exercise 5: Lie on your back, do folding exercises with your hips as the fulcrum, and straighten your hands and back arms, each group 10-20 times, with a frequency of about 30 times per minute, and consume about 10- 165438 calories per minute. Exercise 6: Hang the leg and lift the leg, raise the leg as high as possible, adopt the principle of different treatment, and give assistance if it is not completed. Each group does 5- 10 times, which consumes about 4-5 calories per minute. Second, the waist weight loss exercise 1: the legs are shoulder-width apart, the toes are about 45 degrees, the arms are raised, the palms are forward, the head is raised, and the upper body is flexed backwards twice. Each exercise is divided into five groups and carried out at a certain rhythm. Exercise 2: The preparation posture is the same as Exercise 1. Do body flexion exercises, five times in a group, and do four groups, requiring hand angle and ground. Third, the hip weight loss exercise 1: grab a fixed object by hand, tie a sandbag or other items (self-determined weight) at the ankle joint, and do the backward swing movement with legs straight and alternating at a certain rhythm, and do four eight beats at a time. Exercise 2: Lie on your side, put your hands under your head, straighten your legs, raise your toes outwards, keep your arms still for 1-2 minutes, then turn your other leg to 180 degrees and do the same action, and repeat twice for each leg. Exercise 3: Kneel down, hold your hands on the ground, raise your head, swing your legs alternately to the extreme, and do four eight beats at a time. Exercise 4: Raise your posture, put your hands on your sides, bend your legs and lift your hips, and do hip lifting exercises at a certain rhythm. Do two sets of four eight beats at a time. Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four eight beats at a time. Four, leg weight loss exercise 1: Lie on your back and lift your legs, hold your hips with both hands, and do leg flexion and extension exercises, each group 15 times, and do 3 groups each time, with a frequency of about 50 times per minute. Exercise 2: Lie on your back, lift your legs, and do the imitation of riding a bicycle, alternately from slow to fast or from fast to slow. Each group does it for 2-3 minutes, with an average of 50 times per minute. After each group has finished the rest 1-2 minutes, do the next group of exercises. Five, the whole body weight loss exercise one: walking stick or wall in situ small step running, high leg running exercise, each time 2-3 minutes, the frequency is about 50 times per minute, consuming about 5-6 calories per minute. Exercise 2: Do pre-jump and post-jump exercises, 20 times in each group, and do two groups of exercises. Exercise 3: Standing exercise, in the order of: standing-squatting-supporting the ground with both hands-stretching one leg after two legs to restore squatting support-standing, each group does 10-20 times, and two groups of exercises are done at a frequency of about 30 times per minute. To sum up, several weight-loss exercise methods introduced in this paper are not limited by venues and equipment, and the number and frequency of groups can be designed and adjusted by themselves. Through the above exercises, you can effectively change your body shape, consume excess fat in your body, and make your body more fit. It is an effective way to implement and popularize the national fitness program, and it is also an effective weight loss exercise method worthy of popularization and adoption.