Jogging can reduce leg fat, and calf raises and squats can shape your calves.

Squat action process:

Toe thrust outward, direction 11:05. Keep your abdomen and chest straight, your back straight, until your thigh is parallel to the ground or the knee joint is slightly less than 90 degrees. Lift the other leg off the ground (no need to lift your foot when squatting with bare hands), until your knee joint is slightly bent, do not hyperextend. .

Quantity of squat exercises:

Do 3 to 8 groups, more than 10 in each group, and rest for 1 minute between each group.

Heel raise exercise method:

The exerciser stands on the steps and holds the wall with one leg and raises the heel with one leg. After raising the heel with one foot 10 times, switch to the other foot. Complete a cycle with both feet, and do 3 to 6 cycles in a row without resting in between.

Heel raise action process:

The heel raise action is to raise the back heel. The highest point of lifting the heel should be high, and force should be exerted when the heel is lowered. The lowest point of lowering the heel should be lower than the level of the step.

After doing calf raises and squats, you can jog to lose leg fat. Jog for 40 minutes, about 4 to 5 times a week. If you can't hold on while jogging, you can walk briskly for a while.