Author's Note
Diet Plan and Weight-Eating Habits
Circuit Training Routine by Day of the Week
Misconceptions and myths about dieting
The secret to maintaining the health of the body is revealed

Part 1: Learn Fat-Burning Exercises

Chapter 1: I'll start by removing belly fat.
[Standing Belly Workout] Touch Deni·Touch the Hip·I Don't Know Even If I Get Prettier·Toe Touch Kick·Run, Run
[Lower Back Intensive Strategy Guide] Kick & Tap Out, High Knee Chop, Ong Bak Crunch, Running with Hands Behind Head, Standing Leg Raise
[Intensive Side Fat Attack Guide] Side Knee Up, Walking Step & Oblique, Punch & Cross Kick, Wide Scan Cross Knee Up, Standing Toe Touch

Chapter 2 I'll start by removing the fat from your arms.
[Fast way to lose thick arm fat] Leg kickbacks & pushdowns, arm ups and downs, arm circles, seated dips, close-grip knee pushups
Chapter 3 I'll take care of the back fat first.
[Bra Sal Intensive Workout] Lat Pulldown, Row, Arm Pull, Lovers' Fly

Chapter 4: Let's start by removing thigh fat.
[How to Lose Thigh Fat] Lying Inner Tie, Lying Scissors Kick, Squat, Side Raise
[How to Create a Perfect Thigh Line] Lying Back Extension, One-Leg Deadlift, Bridge, One-Leg Bridge, Quadruped Heel Kick

Chapter 5: Building an Apple Hip
Hip Fat Burning Exercises: Frog Leg Lifts, Hip Extensions, Hip Circles, Hip Squeezing, Standing Hip Contractions

Part 2: Learn Strengthening Exercises

Chapter 1: Making Sagging Belly Firmer
Plank, Plank Side Knee Up, Crunch, Advanced Crunch Version, One-Leg Raise, Leg Raise, Side Plank, Side Plank Up/Down, Mountain Climber, Side Crunch

Chapter 2: How to Restore Shaky Arm Lines
One-arm dumbbell kickback, kickback, lying triceps extension, lying triceps extension (upper arm clean), one-arm overhead extension, overhead extension, hammer curl, dumbbell curl, supernation curl

Chapter 3: Creating a slender back, straight shoulders, and collarbone line
Lying back extension, dumbbell row, lateral raise, shoulder press, dumbbell shrug, dumbbell snatch, front raise, bent over raise, Arnold press

Chapter 4: Getting Rid of Armpit Fat
Dumbbell fly, dumbbell press, bungee push-up, decline dumbbell press

Chapter 5: Building Healthy Lower Body Strength Without Pain
Chair squat, white squat, stiff deadlift, split squat, touchback lunge, curtsy lunge, skating lunge, squat

Part 3: Knowing Your Body Type

Chapter 1: Checking for Pelvic Imbalance in the Plank Position
Plank, hip external rotation stretch, and quadruped clamshell exercise

Chapter 2: Checking your hunched back and rounded shoulders at a glance
Taking a side profile photo, stretching the pectoralis minor, and doing Y-raises

Chapter 3: Best Exercises for Back Pain
Quadrupedal Crawling Posture: Thoracic Release, Bridge, and Gluteus Medius Foam Rolling