Kneel your knees, kneel on the yoga mat, lie down with your waist tied, and feel the strong tension of the front side of your thigh close to the ground.

2. Lie on your side and lift your knees.

Lie on your side and straighten your legs, but don't hang your legs. Lift your knees with your thighs and knees and do it alternately ten times on each side.

Lie down and lift your legs.

Put your hands under your head, put your legs together, lie prone and lift your calves, ten times in each group, 3-4 times.

4. air bike

Lie on your side, raise your legs into the air to make a bicycle posture, and pedal alternately with your legs, ten times in each group, and do 3-4 groups.

5. Unilateral leg lifts

Lie on your side, with your arms bent to support the ground, your inner leg bent in front of the protector, and your outer leg straight for ten times.