Muscles Actually, I know that the body you want to have is the kind of body that has a flat waist and abdomen, men have a certain muscle line, and women have a certain vest line, rather than just want a very low weight, but a loose body, such as the picture below. If yes, hope to give my article a thumbs up. 
Men are the same, the same weight, completely different figures, I don't need to say more about which one you like!
Body transformation, diet and training are all indispensable parts. Eat as clean as possible. Training should be based on compound movements. Resistance training is essential for a good body, and diet is the decisive factor.
The following is a comprehensive strength training and a cardiopulmonary training, which are alternately trained, and these two movements can be used to ensure that there are no mistakes in the training process.
Dumbbell deadlift press
As shown in the picture, the feet are shoulder-width apart. Keep the waist and abdomen stable, there must be no collapse and arch of the waist, when standing up, both hands will be dumbbells to do a press action, the height of the push is more than the top of the head.
Complete this movement 30-40 times in a group, for a total of more than 5 sets.
Lean over to jump jacks
This action is completed for 30-45 seconds, and a total of more than 5 sets are completed.
The two movements can be alternated, and the first movement is a whole-body strength training exercise. The second movement is cardiopulmonary training with a focus on the lower limbs and core. Although the action is simple, it is actually all-encompassing!
The total workout time can be more than 30 minutes.