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Learn the benefits of exercise regularly. Exercise can help people become and feel healthy. But exercising can also help you reduce excess weight. Understanding the benefits of exercise can help you become fit and lose weight, and even beautify your feet

Exercise can prevent excess weight and strengthen muscles, including the muscles in your legs.

Exercise also provides additional benefits, which can increase energy and help you sleep soundly.

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Warm up and cool down. Before or after each training session, warm up and cool low impact light. Thus, the body is ready to exercise and the temperature and blood pressure become stable.

Warm up with low impact and moderate exercise, such as walking, for 5-10 minutes.

Cool down with low impact sports such as jogging lightly or walking for 5-10 minutes

Proper hydration is an important component in exercising. Drink at least 1.9 liters of liquid a day so the body remains hydrated and add 240 ml of water for every hour during exercise

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Perform cardiovascular exercise. Keep in mind that marathon runners and cyclists have strong and slim legs. This is due to the muscle fibers in the legs being trained during cardio exercise. Doing moderate to high cardiovascular exercises can help you lose weight and shape your legs. Before you start exercising, discuss your plans to do cardio exercise with a certified doctor and fitness professional to make sure you are healthy enough to exercise.

Try to exercise moderate intensity for 150 minutes or 75 minutes if you are doing high intensity exercise, to help you lose weight. [10] If you can't do it at once, divide your training into parts that are easier for you to do.

If you are a very active person, you need to turn your workout into a routine such as high intensity interval training to increase metabolism.

If you are a beginner or need to do exercises with lower intensity, walking and swimming are excellent choices.

Every type of cardio exercise can help you lose weight. In addition to walking and swimming, try running, rowing, cycling, exercise on a static bicycle, dancing, or using an elliptical sports machine.

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Exercise strength training. In addition to cardiovascular exercise, strength training can help you lose weight. [15] But more importantly, strength training can help build muscle, and make you stronger and slimmer. [16] The slender legs will look small and thin without the muscles formed. Strength training increases muscle strength and tightens the legs. Strength training is very effective in helping reduce fat in the legs.

Before starting a strength training program, consult a doctor and maybe even with a certified trainer, who will make the best training plan to achieve your desires, and according to your physical abilities and needs.

Focus on exercises that strengthen the legs, which can help shape the legs as you want.

If barbells are too heavy, start with resistance rubber, which can have the same muscle building effect.

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Consider doing yoga or pilates. Try taking yoga or pilates classes in the studio or on the internet. Lower intensity exercise can help strengthen and stretch your muscles, especially the muscles in your legs. [18]

In yoga and pilates there are movements and poses that specifically target your feet. Movements such as downward dog and warrior pose series will strengthen and shape your leg muscles, which makes it look longer and slimmer.

There are many yoga and pilates programs that you can follow through video. You can consider buying a DVD, which offers basic program guides that you can follow. You can also look for videos or training programs on the internet that can guide you to various levels of yoga and pilates sessions