1, take the long way

The best way to exercise thigh muscles is to sprint for at least 30 minutes every day; Keep a fast and steady pace. Infiltrate walking into the details of life; Like going to a neighbor's house after dinner or in the morning.

Step 2 run or play football

Long-distance running or football match is very helpful to exercise thigh muscles. In a football match, you have to run 10 km to about 20 km, which is a good exercise for your thighs; Similarly, this is also suitable for running. Running for more than 30 minutes is the most effective.

Step 3 ride a bike

Cycling often will make you burn the muscles of your thighs. Riding several times a week for about an hour each time will strengthen the thigh muscles, calf muscles, crotch muscles and rear thigh muscles; In addition, the benefits of cycling can also strengthen your hip muscles.

Step 4 stand on tiptoe.

This exercise can be done anywhere, find a step or uneven road or a stepping stone in the gym. Stand in that higher place and touch the lower place with your toes and heels. Keep your balance against the wall and move your heels up and down at a steady speed.

5, leg bending and stretching

The leg bending training machine and thigh stretching machine in the gym are very helpful to build all-round thigh muscles. Bending your legs is good for your calves, and eyes on your thighs are good for your crotch.

6, lunge movement

Lunges will help you exercise every muscle in your thigh, but only if you do it correctly and always keep your knees lunged at 90 degrees.

Reminder: If the knee exceeds the toe, it is easy to cause knee injury, so be sure to pay attention.