People who are concerned about having thick calves can be broadly divided into fat type and muscle type. There are cases where all the fat-type muscles are fully developed, but even if the amount of fat is small, I sweat as I see the difference in the development of the muscles, and usually try to build calf muscles through a simple method that can be done at home. This is because when the thickness becomes thinner, you want to create a neat silhouette.

For example, people who want to lose weight should do appropriate exercises to build their calves. It is a good idea to continue exercising to loosen the calf muscles that are close to the leg body.

In some cases, even if you are muscular, if you continue to exercise lightly, your fat mass may not become thick. Therefore, it is important to cover and reinforce the slimmer calves again. In the end, you can control your weight and build your calves.

Stand with your legs spread forward and backwards, bending and straightening your knees

1. Stand with your legs spread out to the side and bend your front knee.
2. Extend both arms forward as if pulling towards your belly button.
3. With your upper body firmly erect, lean your upper body forward.
4. Repeat 2-3 sets. It is best to do it as often as you have time.

Stand with your legs apart and grab your ankles

1. Stand with your legs apart.
2. Bend your upper body and grab your left ankle with both hands.
3. Pay attention to stretching your calves and maintain the ankle-pulling position for 15 seconds.
4. Perform the same method on the other side.
5. Repeat 5 times.

Exercises to build a toned abdomen

The stomach is an area where fat accumulates easily, and because it is an area that does not receive much exercise, it does not have much muscle. In this case, the elasticity of the stomach with less muscle decreases. After liposuction, you can create a toned stomach by strengthening your muscles with appropriate abdominal exercises. In addition, doing abdominal exercises can be helpful in removing visceral fat that cannot be achieved through liposuction at the gym.

However, you should not do abdominal exercises when your stomach is tight. If done incorrectly, bleeding may occur in the abdomen. If you are sick or under severe stress, it is a good idea to start exercising your abdominal muscles. In particular, abdominal exercises will be of great help to those who have given birth or have a belly that is too low to make their belly appear larger.

sit on the floor and raise your legs

1. Bend your knees and place the soles of your feet on the floor, and lean your arms back and place them on the floor.
2. With both arms supporting your upper body, extend your arms straight to one side of your waist.
3. Lift your legs straight and extend them forward to face the front.
4. Stop for 5 seconds and slowly maintain the posture.
5. Perform the same method on the other side.
6. Repeat 3 sets of 10 times.

Lie down and raise your upper body and knees at the same time

1. Lie comfortably on your back on the floor.
2. Place both hands next to your ears and place them behind your head.
3. Raise your right knee and simultaneously lift your upper body so that your left elbow touches your knee.
4. Repeat the same movement with your left knee on the floor. At this time, be careful not to pull the neck with your hands.
5. Repeat 3 sets of 10 times.

Exercises to make your butt like an apple

Elastic buttocks without excess fat are the basis of the S-line. But unfortunately, it is rare for Korean women to want to ride the buttocks of animals and dolls. However, if you do not spare time for the buttocks, nutrition is likely to become flat. If your hips are not large, maintaining hips in good proportion to your waist can have a special visual impact.

Liposuction improves flat buttocks. However, in order to have a prettier butt, you need to pay attention to it along with regular exercise. You should pay attention to exercise movements on a daily basis, help with diet from time to time, check the detailed condition of the buttocks, and even work hard when necessary.

Before you start, you need to contract your hips and build strength. It is important to note that the movement of contracting the buttocks and lifting the legs and buttocks together can stimulate the lower back and buttocks later, preventing them from breaking down.

Lift and lower your buttocks while lying down

1. Lie down on the floor with the backs of your hands facing the floor. Bend your knees and place the soles of your feet vertically on the floor.
2. Lift your buttocks.
3. Lift up to your waist and hold for 5 seconds.
4. Slowly return to its original position.
5. Repeat 3 sets of 10 times.

Lie down on the floor and raise your legs

1. Lie down on the floor and bend your elbows.
2. Raise your upper body and go up.
3. Lift the opposite leg and let your buttocks float in the air.
4. Hold for 5 seconds, stopping so that your waist does not touch the floor.
5. Slowly lower your legs to the floor.
6. Repeat 3 sets of 10 times.

Exercises to make 50cm thinner thighs

When you look at the thighs of slim celebrities, you can see that the thighs are missing, making them look like dolls. There doesn’t seem to be much difference in the thickness of the thighs, no matter how thin they are. It feels like the thigh area extends three-dimensionally with the calf. The bulging thighs of celebrities are a great thing.

Basically, 50cm does not mean you can have thin thighs. Anyone can achieve slim thighs by reducing the size of the leg line through liposuction and performing absolute exercises. However, you may feel like you want to build thigh strength.

However, it is important to keep in mind that maintaining 50cm thighs requires a lot of muscle, and not only muscle strength but also thigh fat must be reduced.

Therefore, it is better to avoid strength training and instead do exercises such as yoga and stretching. People who walk for a long time have weak thighs, and just as stopping in Pilates makes the muscles easier to lengthen, absolute stretching helps relieve muscle tension.

Stand with your legs spread out front and back, bend and straighten your knees

1. Place both hands on your waist and spread your legs shoulder-width apart.
2. The leg extended forward is bent into an “L” posture, and the leg extended backward is bent into an “L” posture.
3. Hold that position for about 3 seconds and then stand up.
4. When taking a step forward, be careful not to bend your upper body.
5. Repeat 3 sets of 10 times.

Stand, bend your knees and lift your legs to the side

1. Place both hands on your waist, spread your legs shoulder-width apart, and bend your knees.
2. Straighten your knees and at the same time, using a split-second reaction, raise one leg to a 90-degree angle.
3. Repeat on the other side in the same way.
4. Repeat 3 sets of 10 times.

Exercises to create a slim and sexy waist

If you gain weight in your stomach, it doesn’t mean your stomach will become fat. Thick muscle tissue is also visible around the hips and pelvis. These muscles are called “obesity type,” and these endings can easily ruin a skinny S-line. If you don’t have a small waist, your S-line will become a sinkhole.

One way to make your waist look slimmer is to use pull-ups. I also need my chest to appear puffy in order to bend over to show that side line. However, it is said that as muscles swell, masculine charm becomes more muscular.

Liposuction complements the upper part of the lift. However, you should not end up with just creating a slim body and using liposuction. This exercise strengthens the foundation of the lower back by consistently performing the movements, thereby reducing the risk of lifting.

Clasp your hands behind your head and tilt your upper body

1. Sit with your legs spread straight and clasp your legs together.
2. Exhale and extend your neck, and then inhale and tilt your upper body to the right.
3. Switch to the other leg and repeat the deep movement.
4. Repeat 3 sets of 10 times.

Lie down on your knees, lower your back and raise it

1. Lie down on the floor in a crawling position, with your arms and legs spread shoulder-width apart and the tops of your feet touching the floor.
2. As you inhale, raise your head and raise your arms up to lower your back.
3. As you exhale, raise your back and lower your head and hips.
4. Repeat 5 times.

back cover

Liposuction is not the end of dieting, but the beginning.

Liposuction is not magic. However, it is also true that there is no way to use liposuction to quickly and effectively remove fat and shape the body beautifully. If you perform proper follow-up care after liposuction by referring to this book, it will help reduce stress and complete a beautiful S-line.

What I like most about weight is the part where it is said that liposuction is not the end, but the beginning. What I will gain from a successful completion is to fall in love with it, and to look good, it requires future management and constant management.