1.** Squat width * *: feet open, slightly wider than shoulders, hands on the back of the office chair, back straight, abdomen tightened, coccyx tightened in the initial state. When inhaling, straighten your legs, hold your chest out, exhale and bend your knees, and squat backwards until your thighs are as parallel as possible to the ground, then inhale, straighten your back, straighten your legs, exhale and continue to squat. Keep this action for 10 to 15 times, which is beneficial to tighten the inner thigh, strengthen the activation training of our leg and pelvic floor muscles, and relieve the pain of hips and legs caused by sedentary.

2.** Bow and arrow squat * *: Put your hands on the backrest of the chair in parallel, with your right foot in front and your left foot behind. Keep the distance between your feet as wide as possible, while keeping your legs bent, with your right calf vertical and your left thigh vertical.

3.** Go quickly * *: You can walk in the office for 10 to 20 minutes at a time, which can promote blood circulation and metabolism.

4.** Skipping rope * *: It can be performed in a chair, and each jump lasts 1 to 2 minutes.