If your arms are thick, massage your arms with your waist when you take a shower every day. You still move your arms every day. If you take a bus, you need a pull ring to tighten your arm muscles.
If the thighs are thick and need massage when taking a bath, you can walk and jump rope or climb the stairs for 20 minutes. Never eat before going to bed at night.
The most important thing is to reject all high-calorie foods, such as sugar, ice cream, fruit juice, carbonated drinks, chocolate biscuits and so on.