Step 1: Take a drink bottle in each hand, naturally hang your arms at your sides, put your legs together, and stand with your back straight.

Step 2: Keep your upper body straight, exhale while your left foot slowly takes a big step forward, shift the center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then slowly restore the original standing posture and exhale at the same time. Then take a step forward with your right foot and repeat the above actions. Repeat left and right feet 10 times. ◎ Body-shaping: Beautiful Leg Stars Show Unique Skills for You to Learn ◎

Step 3: Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.

Note: this action is very effective in tightening the muscles of the inner thigh, with the focus on the movement of the body's center of gravity; When the upper body tends to step forward, move the center of gravity forward. Be careful not to take a big step. If you take too big a step, you will easily lose your balance when you return to your original posture.

Second set

Step 1: Stand with your feet shoulder-width apart and your back straight. Take a drink bottle in each hand and lift it to your shoulders. Be careful not to bend your wrist at this time. ◎ Body-shaping: a small coup before going to bed

Easy and stovepipe ◎

Step 2: bend the femoral joints and knees on both sides while inhaling, and slowly squat down. At this time, pay attention to the direction of knees and toes; Squat until your thighs are parallel to the floor, then exhale and slowly return to your original standing position. Repeat 10 times.

Step 3: Put your hands and knees on the ground and take a prone position. Lower your chin, slowly lift one foot, as high as possible, feet and knees (? You can bend it a little and then put it down slowly. Change your feet and do the same action, and do 10 foot interaction respectively.

Note: this action can tighten the muscles of the front thigh and buttocks. The key point is that when squatting, pay attention to the hips protruding backwards, and the knees should be bent in the same direction as the toes. Don't push too hard, lest your knees be burdened. When your thighs are parallel to the floor, you can stop walking down.