Arms and thighs are very easy to accumulate fat, and we find that many people are not fat all over, but have a lot of meat on their arms and thighs, which makes them look very fat. So these people want to lose the flesh on their arms and thighs. So today we are going to introduce some meat loss on arms and thighs, so you can say goodbye to butterfly sleeves and small thick legs, so let's go and have a look!

　　Triangle support push-up position

　　The distance between your hands should be less than the distance between your shoulders to ensure that your thumbs and forefingers form a triangle. Then start to repeat the push-ups for 12 reps, bringing your knees down if you feel overwhelmed.

　　Bench double arm extension position

　　Sit at the front of the chair with your hands on the edge of the chair, fingers facing forward, legs straight and heels on the ground crossing your toes. Support your body off the bench with your arms. Bend your elbows and lower your body until your upper arms are almost parallel to the floor, keeping your hips perpendicular to your shoulders. Then support your body with your hands and return to the starting position, counting once. Repeat 12 times.

　　Classic reverse lift position

　　Stand with your feet in front and behind you, right foot in front, left heel off the ground, arms at your sides and a dumbbell in each hand. Bend your elbows to raise the dumbbells towards your chest, then bend your right knee and lean forward slightly. Holding this position, straighten your arms back and hold for 1 rep, lower your arms back to the ready position and complete 1 rep. Repeat 12 times, swapping legs halfway through.

　　Arch bridge pose

　　Lie on your back on a yoga mat with knees bent and a dumbbell in each hand. Lift your hips to keep your shoulders and knees in line while pushing the dumbbells across your chest with your arms. Place your arms at your sides, but do not let them touch the floor. Raise your arms again and lower your hips back to the floor to complete a movement. Repeat 12 times.

　　N-lift press position

　　Begin by squatting deeply, holding a dumbbell in each hand with your elbows on your knees, raise your forearms, keeping them parallel to the floor, then lift the dumbbells towards your chest. Stand up straight and raise your arms above your head. Return to the starting position again for one count. Repeat 12 times.

　　Windmill pose

　　Spread your feet so that they are wider than shoulder-width apart, with your left toe out and a dumbbell in your right hand. Relax the knee of the left leg, lean to the left at the hip, touch the toes with the left hand and raise the right arm. Hold this position, lift your right arm and look at the dumbbell. Return to the ready position and complete 1 movement. Repeat 12 times. Switch sides and repeat.

　　Double arm raise position

　　Stand with your feet hip-width apart and hold a dumbbell in each hand and place them at your sides. Lift your left arm forward and stand with the dumbbell perpendicular to the floor, while raising your right arm to the side with the dumbbell parallel to the floor so that your arm remains at shoulder height. Resume the ready position. Complete one movement with both arms. Repeat 12 times.